GOOD FOR THE HEART. GREAT FOR THE SOUL.

Transcription

1 GOOD FOR THE HEART. GREAT FOR THE SOUL. Recipes Certified by the American Heart Association.

2 ENJOYING GOOD FOOD WITH FRIENDS AND FAMILY IS ONE OF THE GREAT PLEASURES OF LIFE. California Avocados help make those moments delicious, memorable and with the right recipes healthy. The American Heart Association (AHA) takes the health and wellness of all Americans to heart. More than 20 years ago, AHA established the Heart-Check mark, which gives consumers an easy and reliable way to identify heart-healthy foods that can be part of a sensible eating plan. California Avocados are Heart-Check certified and all the recipes in this booklet are Heart-Check certified by the American Heart Association. TRADITIONAL GUACAMOLE SERVES 8 TIME 10 MINUTES VEGAN GLUTEN-FREE 4 ripe, Fresh California Avocados, seeded and peeled 1 lime, juiced 3 Tbsp. finely minced onion 1 serrano chile, thinly sliced (or seeded for less heat), or more to taste 1 clove garlic, finely minced 2 Tbsp. finely chopped cilantro (optional) ⅛ tsp. pepper 1 medium tomato, ¼-inch dice In a medium bowl, mash avocado with lime, onion, chile, garlic, and cilantro (if using) until the guacamole is mostly smooth only small chunks of avocado remain. Season with salt and pepper to taste. Stir in tomatoes, gently, so as not to mash them and serve immediately. CALIFORNIA AVOCADOS: WHAT YOUR DESIRES. Nutrition Information Per Serving: Calories 120; Total Fat 11 g (Sat 1.5 g, Trans 0 g, Poly 1.5 g, Mono 7 g); Cholesterol 0 mg; Sodium 45 mg; Potassium 397 mg; Total Carbohydrates 7 g; Dietary Fiber 5 g; Total Sugars 1 g; Protein 2 g. % Daily Value*: Vitamin A 2%; Vitamin C 10%; Calcium 2%; Iron 6%. 1 2

3 GLUTEN-FREE BEAN-LT AVOCADO TOAST SERVES 4 TIME 10 MINUTES VEGAN GLUTEN-FREE 1 (15-oz.) can 50% less sodium white beans, drained, rinsed and lightly patted dry ½ lemon, juiced 1 clove garlic, finely minced 4 pieces gluten-free bread, toasted 4 romaine leaves, with stems, halved* 1 ripe Heirloom tomato, cut into 8 slices and sliced Sea salt, pepper and smoked paprika (optional) In a medium bowl stir together white beans, lemon juice, garlic and salt. Mash until slightly chunky but mostly smooth. Spread the white bean mash on the toast. Top each with 2 romaine leaf halves then 2 tomato slices so the toast is fully covered. Top with avocados slices. Optional: Top each piece of toast with additional salt, pepper and smoked paprika to taste. TOFU-VEGETABLE & AVOCADO BREAKFAST SCRAMBLE SERVES 4 TIME 50 MINUTES VEGAN 1 Tbsp. olive oil ¾ cup diced yellow onion 2 cloves garlic, minced 3 baby Bella (cremini) mushrooms, stems removed and sliced 1 cup diced red bell pepper ¼ tsp. turmeric ⅛ tsp. pepper 1 (14-oz.) pkg. extra firm organic tofu, drained well and pressed for about 30 minutes to remove any moisture 1 cup chopped kale leaves ¼ tsp. sea salt Avocado, peeled and seeded, half diced and half sliced In a large sauté pan, heat oil over medium-high heat; add onions and sauté until lightly golden. Add garlic, mushrooms and red pepper; sauté for 3-5 minutes or until vegetables are cooked through. Mix in turmeric and pepper. Reduce heat to medium and crumble tofu into the vegetable mixture. Cook until tofu is heated through (about 3 minutes), and mixture is well-combined. Add kale and cook until it is slightly wilted. Mix in salt avocado. Divide among plates and top with avocado slices. Nutrition Information Per Serving: Calories 200; Total Fat 7 g (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol 0 mg; Sodium 240 mg; Potassium 575 mg; Total Carbohydrates 30 g; Dietary Fiber 8 g; Total Sugars 3 g; Protein 6 g. % Daily Value*: Vitamin A 25%; Vitamin C 15%; Calcium 8%; Iron 15% Nutrition Information Per Serving using vegetables noted above: Calories 220; Total Fat 14 g (Sat 2 g, Trans 0 g, Poly 4 g, Mono 7 g); Cholesterol 0 mg; Sodium 160 mg; Potassium 392 mg; Total Carbohydrates 12 g; Dietary Fiber 5 g; Total Sugars 4 g; Protein 12 g. % Daily Value*: Vitamin A 10%; Vitamin C 60%; Calcium 8%; Iron 10% 3 4

4 TROPICAL AVOCADO BREAKFAST PARFAIT SERVES 4 TIME 15 MINUTES VEGETARIAN GLUTEN-FREE 1 ripe banana, peeled 1 large mango, peeled, seeded 2 kiwi fruits, peeled 1 cup vanilla non-fat Greek yogurt ½ cup diced pineapple ½ cup diced strawberry (optional) ¼ cup coconut flakes, toasted (optional) Using four (8-oz.) jars, place diced banana, mango, then kiwi in the bottom of the jars. Top each with ¼ yogurt, then top pineapple, strawberries (if using) and avocado. Sprinkle with toasted coconut (if using). CALIFORNIA AVOCADO-KIWI RELISH SERVES 8 TIME 10 MINUTES VEGETARIAN ¾ cup jarred pickled red onions 2 cups, diced kiwi fruits (approximately 6 kiwis) 1 jalapeño pepper, finely diced, seeds removed (optional) ½ cup cilantro, chopped (optional) 1 lime, juiced 1 clove garlic, minced Drain the red onions and reserve the pickling liquid. Place red onions in a medium mixing bowl, add remaining ingredients and stir gently to combine. Gently stir in 1 Tbsp. of the pickling liquid. Taste and add more pickling liquid for a tangier flavor if desired. Use immediately or store for up to three days in an airtight container lined with plastic wrap directly on top of the relish to prevent avocados from browning. VARIATION Try with a variety of fresh berries in place of the mango, kiwi and pineapple. Nutrition Information Per Serving: Calories 210; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 1 g, Mono 3.5 g); Cholesterol 0 mg; Sodium 25 mg; Potassium 618 mg; Total Carbohydrates 36 g; Dietary Fiber 12 g; Total Sugars 25 g; Protein 7 g; Calcium 84 mg. % Daily Value*: Vitamin A 6%; Vitamin C 90%; Calcium 6%; Iron 6%. Nutrition Information Per Serving: Calories 70; Total Fat 3 g (Sat 0 g, Trans 0 g, Poly 0 g, Mono 1.5 g); Cholesterol 0 mg; Sodium 15 mg; Potassium 276 mg; Total Carbohydrates 11 g; Dietary Fiber 3 g; Total Sugars 5 g; Protein 1 g. % Daily Value*: Vitamin A 0%; Vitamin C 60%; Calcium 2%; Iron 0% 5 6

5 GRILLED AVOCADO MANGO GUACAMOLE SERVES 8 TIME 20 MINUTES VEGAN 2 mangos peeled and seed removed 2 ripe, Fresh California Avocados, halved, peeled and seeded 3 tsp. avocado oil 1 lime, juiced *the more seeds, the spicier it will be ½ tsp. sea salt ½ cup finely diced red onion ½ jalapeño, finely diced with some seeds included* ¼ cup fresh cilantro, finely chopped (optional) Brush mangos and avocados with oil covering all sides. Over low heat grill mango halves 1-2 minutes until grill marks appear, flip and grill other side 1-2 minutes. Cool, then dice. Over medium heat grill avocados for 2 minutes per side or until grill marks appear. In a large bowl, mash the grilled avocados with lime juice and salt. Add mango, onion, jalapeño and cilantro and stir until well combined. Guacamole is best served the day it is made. Store leftovers in an airtight container in your refrigerator for 2-3 days. CURRIED SWEET POTATO NOODLE SALAD SERVES 4 TIME 30 MINUTES VEGETARIAN ⅓ cup plain, non-fat Greek yogurt 2 Tbsp. water 2 Tbsp. honey 2 Tbsp. apple cider vinegar ½ tsp. fresh minced ginger ½ tsp. curry powder ¼ tsp. sea salt, divided 1 medium to large sweet potato, peeled 1 medium sweet apple, peeled ⅓ cup golden raisins ⅓ cup chopped scallions ⅓ cup California walnut halves, toasted and chopped In a blender, combine ¼ avocado, yogurt, water, honey, vinegar, ginger, curry powder, and half the salt, blending until smooth. Add more water if needed. Using a spiralizer or julienne slicer, slice sweet potato and apple into noodles. Snip long noodles in half and place all in large bowl. Add in remaining salad ingredients except avocado and toss lightly. Toss well with dressing, taste and add remaining salt if desired. Top with avocado and serve. VARIATION For a main dish, top with shredded, cooked chicken breast. Nutrition Information Per Serving: Calories 130; Total Fat 7 g (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4.5 g); Cholesterol 0 mg; Sodium 150 mg; Potassium 337 mg; Total Carbohydrates 17 g; Dietary Fiber 4 g; Total Sugars 12 g; Protein 1 g. % Daily Value*: Vitamin A 6%; Vitamin C 40%; Calcium 2%; Iron 0% Nutrition Information Per Serving, including corn: Calories 240; Total Fat 10 g (Sat 1 g, Trans 0 g, Poly 3.5 g, Mono 4.5 g); Cholesterol 0 mg; Sodium 4 mg; Potassium 123 mg; Total Carbohydrates 36 g; Dietary Fiber 6 g; Total Sugars 23 g; Protein 9 g. % Daily Value*: Vitamin A 20%; Vitamin C 4%; Calcium 25%; Iron 0% 7 8

6 WHEN EATING A HEALTHY DIET AS PART OF A HEALTHY LIFESTYLE, CALIFORNIA AVOCADOS SHOULD BE AT THE TOP OF YOUR LIST FOR SEVERAL REASONS. AVOCADOS: Are a heart-healthy fruit Are a naturally sodium-, sugar- and cholesterol-free AVOCADO BERRY SALAD WITH KOMBUCHA VINAIGRETTE SERVES 4 TIME 10 MINUTES VEGAN GLUTEN-FREE 3 Tbsp. berry-flavored kombucha 1 Tbsp. finely minced red onion 1 clove garlic, finely minced 1 tsp. Dijon mustard 3 Tbsp. avocado oil ⅛ tsp. pepper 8 cups mixed salad greens 2 cups mixed fresh berries ¼ cup toasted slivered almonds (optional) and chopped In a small bowl, mix together kombucha, onion, garlic, and Dijon, then slowly whisk in the avocado oil. Season with salt and pepper. In a large bowl, toss salad greens with dressing. Divide the greens among four bowls, then top each with fresh berries, almonds and California Avocado. Contain good fats Over 75% of the fat in avocados are good (mono and polyunsaturated fats) Contain 254 mg of potassium A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure Are a good source of dietary fiber (11% DV) Consuming foods rich in fiber may reduce the risk of heart disease, obesity and diabetes California Avocados are certified by the American Heart Association. Nutrition facts based on a ⅓ cup, 50 grams, serving size. Nutrition Information Per Serving: Calories 230; Total Fat 16 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 11 g); Cholesterol 0 mg; Sodium 140 mg; Potassium 585 mg; Total Carbohydrates 18 g; Dietary Fiber 5 g; Total Sugars 9 g; Protein 5 g. % Daily Value*: Vitamin A 60%; Vitamin C 15%; Calcium 8%; Iron 10% 9 *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. As with all fruits and vegetables, wash avocados before cutting. 10

7 CREAMY CALIFORNIA AVOCADO MIXED GREENS WITH SHRIMP SERVES 4 TIME 10 MINUTES ½ cup light mayonnaise ¼ cup fresh lemon juice 2 cloves garlic, minced ¾ tsp. sea salt ¾ tsp. coarsely ground pepper ⅛ tsp. dried red chile flakes 6 cups mixed salad greens, coarsely chopped 1 medium celery stalk, thinly sliced ½ cup thinly sliced white or red onion (optional) 1 ½ cups medium or large cooked, peeled shrimp and chopped 8 pitted ripe olives, halved Whisk together mayonnaise, juice, garlic and seasonings; set aside. Place salad greens, celery, onion and shrimp in a large salad bowl. Pour dressing over salad; toss gently until well coated. Gently stir in avocado and olives. CALIFORNIA AVOCADO TRI-COLOR POTATO SALAD SERVES 8 TIME 20 MINUTES VEGAN 2 lbs. potatoes*, washed, peeled and cut into ½ dice* 1 cup plain, non-fat Greek yogurt ⅓ cup fresh dill, finely chopped with large stems removed 2 Tbsp. Dijon mustard 2 Tbsp. maple syrup 1 ½ Tbsp. white wine vinegar 2 large cloves garlic, pressed through a garlic press ¼ tsp. sea salt ¼ tsp. black pepper ½ cup finely chopped red onion 1 cup finely chopped celery ⅓ cup chopped green onions 2 ripe, Fresh California Avocados, peeled, seeded *For the tricolor effect, we used ½ lb. purple potatoes (4 small), ½ lb. sweet potato (¾ large) and 1 lb. Yukon gold potatoes (3 medium). Boil water in a large pot, then add diced potatoes. Reduce heat to medium; simmer until potatoes are tender when pierced with a fork, about 8-10 minutes. Drain, rinse with cold water and place in a large bowl. In a medium bowl, whisk together yogurt, dill, mustard, maple syrup, vinegar, garlic and half the salt and pepper. Pour half the mixture over the potatoes and gently stir until the well coated. Add remaining ingredients. Gently stir again. Season with reserved dressing, salt and pepper to taste. Serve immediately (best when fresh) or chill in the refrigerator for a few hours. Nutrition Information Per Serving: Calories 290; Total Fat 21 g (Sat 1.5 g, Trans 0 g, Poly 4 g, Mono 11 g); Cholesterol 95 mg; Sodium 410 mg; Potassium 674 mg; Total Carbohydrates 15 g; Dietary Fiber 6 g; Total Sugars 2 g; Protein 14 g. % Daily Value*: Vitamin A 25%; Vitamin C 25%; Calcium 6%; Iron 6% Nutrition Information Per Serving: Calories 200; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 0.5 g, Mono 3.5 g); Cholesterol 0 mg; Sodium 180 mg; Potassium 630 mg; Total Carbohydrates 32 g; Dietary Fiber 6 g; Total Sugars 7 g; Protein 6 g. % Daily Value*: Vitamin A 25%; Vitamin C 25%; Calcium 6%; Iron 6% 11 12

8 GREEN GAZPACHO WITH KIMCHI SERVES 4 TIME 1 HOUR AND 10 MINUTES VEGAN GLUTEN-FREE 2 English cucumbers, peeled 4 yellow or green tomatoes 2 cups loosely packed greens like watercress, arugula, or baby spinach 2 scallions, roots removed 2 cloves garlic ½ cup blanched almonds (optional) ½ cup thinly sliced kimchi 1 Tbsp. olive oil, divided Dried red chile flakes (optional) In a food processor or powerful blender, mix avocado, cucumbers, tomatoes, greens, scallions, garlic, and almonds to your preference chunky or completely smooth. Season with salt and pepper to taste. Chill for at least one hour or up to overnight. Serve topped with kimchi, drizzled with olive oil and sprinkled with dried red chile flakes. QUINOA STUFFED GRILLED CALIFORNIA AVOCADO SERVES 2 TIME 10 MINUTES VEGAN Avocado, halved and seeded 2 tsp. fresh lemon juice, or more to taste 1 tsp. olive oil ⅓ cup cooked quinoa, warm ¼ tsp. lemon zest Basil, to taste 4 small grape tomatoes, halved Preheat grill or grill pan to medium-high heat. Sprinkle avocado halves with a little of the juice, then brush with oil. Place cut-side down on hot grill just until grill marks appear, about 2 minutes. Remove and place on serving plates. Combine quinoa, lemon juice and zest. Cut basil into chiffonade strips and stir into quinoa. Season with sea salt to taste. Fold the tomatoes into the quinoa, then mound into the grilled avocado halves. Nutrition Information Per Serving: Calories 140; Total Fat 9 g (Sat 1.5 g, Trans 0 g, Poly 1 g, Mono 6 g); Cholesterol 0 mg; Sodium 200 mg; Potassium 699 mg; Total Carbohydrates 13 g; Dietary Fiber 5 g; Total Sugars 7 g; Protein 4 g. % Daily Value*: Vitamin A 15%; Vitamin C 45%; Calcium 4%; Iron 10% Nutrition Information Per Serving: Calories 170; Total Fat 12 g (Sat 1.5 g, Trans 0 g, Poly 1.5 g, Mono 8 g); Cholesterol 0 mg; Sodium 85 mg; Potassium 510 mg; Total Carbohydrates 15 g; Dietary Fiber 6 g; Total Sugars 2 g; Protein 3 g. % Daily Value*: Vitamin A 8%; Vitamin C 25%; Calcium 2%; Iron 6% 13 14

9 PASTA WITH OVEN ROASTED VEGETABLES AND AVOCADO SERVES 8 TIME 1 HOUR AND 15 MINUTES VEGAN LOW-FAT 3 medium zucchini, cut in half lengthwise and sliced 1 medium red onion, sliced into crescents 1 leek (white part only) thinly sliced, rings separated 1 each red and yellow bell peppers cut into 1-in. pieces 1 Chinese eggplant, cut in half lengthwise and sliced 3 Tbsp. balsamic vinegar, divided 1 Tbsp. olive oil 5 medium cloves garlic, finely chopped 1 tsp. sea salt 1 tsp. ground black pepper 8 oz. uncooked penne pasta, cooked ½ cup salt-reduced, fat-free vegetable broth 1 Tbsp. chopped fresh basil leaves, plus more for garnish and cut into 16 slices In large roasting pan sprayed with non-stick cooking spray, combine all vegetables. In small bowl, blend ⅔ of the balsamic vinegar with the, oil, garlic, salt and pepper. Pour over vegetables and toss to coat. Roast in pre-heated 375 F oven for 45 minutes, stirring twice. In large bowl, toss together cooked pasta, roasted vegetables, broth, basil and remaining vinegar. Portion into low-sided pasta bowls. Top each with two slices avocado and a fresh basil leaf. GRILLED CHICKEN WITH AVOCADO QUINOA PILAF SERVES 4 TIME 45 MINUTES 2 Tbsp. fresh lemon juice ¼ cup fresh basil ¾ tsp. ground black pepper, divided and cut into chunks 1 Tbsp. olive oil, divided ¼ tsp. sea salt 2 (8-oz.) boneless, skinless chicken breasts 1 large red bell pepper ½ medium onion, chopped 1 clove garlic, minced 3 cups water 3 tsp. sodium-free chicken bouillon 1 ½ cups red quinoa, uncooked/dry Heat grill. Mix lemon juice, basil, and ½ tsp black pepper. Toss with avocado and set aside. Cut chicken breasts in half crosswise. Mix ½ Tbsp. oil, salt and remaining black pepper. Brush mixture on chicken and bell pepper. Grill chicken and pepper until done. While chicken and pepper are grilling, heat remaining olive oil in a large sauce pan, add garlic and onion, and cook until tender, about 5 minutes. Add water, bouillon and quinoa to pan; bring to boil, cover, reduce heat and simmer until liquid is absorbed and quinoa is cooked (about minutes). Cut pepper into thin strips. Place quinoa pilaf in a large bowl, add chicken, peppers and avocado. Nutrition Information Per Serving: Calories 210; Total Fat 5 g (Sat 0.5 g, Trans 0 g, Poly 1 g, Mono 3 g); Cholesterol 0 mg; Sodium 310 mg; Potassium 550 mg; Total Carbohydrates 35 g; Dietary Fiber 6 g; Total Sugars 7 g; Protein 7 g. % Daily Value*: Vitamin A 15%; Vitamin C 70%; Calcium 4%; Iron 10% Nutrition Information Per Serving: Calories 460; Total Fat 16 g (Sat 2 g, Trans 0 g, Poly 1.6 g, Mono 7.5 g); Cholesterol 45 mg; Sodium 240 mg; Potassium 750 mg; Total Carbohydrates 54 g; Dietary Fiber 7 g; Total Sugars 3 g; Protein 28 g. % Daily Value*: Vitamin A 30%; Vitamin C 100%; Calcium 6%; Iron 30% 15 16

10 GRILLED SALMON WITH AVOCADO BROCCOLI RICE TABBOULEH SERVES 4 TIME 55 MINUTES ¼ cup fresh lemon juice 3 Tbsp. olive oil ⅛ tsp. garlic powder ⅛ tsp. pepper 3 cups prepared broccoli rice * ½ cup packed Italian parsley leaves, minced well ¼ cup minced red onion 2 cups diced Roma tomatoes 1 cup diced unpeeled English (seedless) cucumber 4 (4-oz.) wild salmon fillets, seasoned and grilled Whisk together juice, oil, garlic powder, salt and pepper and set aside. In a large bowl combine broccoli rice, parsley, onion, tomatoes and cucumbers. Pour dressing over the salad; toss to combine. Gently stir in avocado. Divide tabbouleh among plates and top with salmon. *Or use 4 cups broccoli florets; place in bowl of a food processor and pulse until the broccoli resembles rice. Do not over process. CAULIFLOWER COUSCOUS WITH CALIFORNIA AVOCADO SERVES 4 TIME 1 HOUR VEGAN GLUTEN-FREE 4 cups cauliflower florets or 3 cups purchased cauliflower rice 2 Tbsp. olive oil 1 medium onion, minced 2 cloves garlic, minced ½ tsp. cinnamon 1 tsp. allspice ¼ tsp. sea salt ½ cup diced, dried apricots or golden raisins 1 Tbsp. chopped fresh mint leaves (optional) and sliced ¼ cup shelled pistachios, chopped (optional) Place cauliflower florets in the bowl of a food processor and pulse until the cauliflower resembles rice. Do not over process. Heat the olive oil in a sauté pan on medium-high heat. Add onions and cauliflower rice. Cook about 10 minutes or until cauliflower rice is soft. Turn heat down to low, add the spices and salt. Add dried fruit. Stir to combine. Remove the couscous from the heat, add avocado. Sprinkle pistachios over the couscous (if using). Nutrition Information Per Serving: Calories 390; Total Fat 24 g (Sat 3.5 g, Trans 0 g, Poly 5 g, Mono 14 g); Cholesterol 70 mg; Sodium 240 mg; Potassium 1396 mg; Total Carbohydrates 15 g; Dietary Fiber 6 g; Total Sugars 5 g; Protein 30 g. % Daily Value*: Vitamin A 15%; Vitamin C 90%; Calcium 10%; Iron 20% Nutrition Information: Calories 210; Total Fat 12 g (Sat 2 g, Trans 0 g, Poly 1.5 g, Mono 8 g); Cholesterol 0 mg; Sodium 180 mg; Potassium 683 mg; Total Carbohydrates 26 g; Dietary Fiber 6 g; Total Sugars 14 g; Protein 4 g. % Daily Value*: Vitamin A 0%; Vitamin C 60%; Calcium 4%; Iron 6% 17 18

11 CALIFORNIA AVOCADOS are generally in season spring through summer at select retailers and restaurants. Look for avocados with California on the label at your local retailer and when dining out, ask your server for California Avocado specials to ensure that you are choosing avocados grown close to home. For more recipes, nutrition and general information, visit CaliforniaAvocado.com. Heart-Check certification does not apply to information reached through links unless expressly stated. California Avocado Commission 12 Mauchly, Suite L, Irvine, CA California Avocado Commission. All Rights Reserved.