37 Cooking for 2 or 1 California avocados are great any time of the day and at any stage of life. Someone who knows that first hand is Pam Anderson, AARP s food expert, seven-time cookbook author and food blogger with her two daughters at ThreeManyCooks.com. We turned to Pam to create two super simple recipes that use California avocados in surprising ways. But we didn t stop there. Additional criteria: fewer than 10 ingredients, add two additional produce items, explore gluten free options/alternatives, keep the sodium content low, consider current food trends, make it easy to prepare with minimal cook time and packed with delicious goodness. California Avocado Breakfast Taco In her article on the next page, learn more about Pam and read why California avocados are her very special and versatile kitchen staple then try her recipes: California Avocado Breakfast Taco and Farro with California Avocado, Tomato and Basil. An added bonus both recipes are gluten free. Use this customizable pitch with your local media to secure on-air interviews and/or quotes in local print Dear (Name of Producer or Editor), I d like to put the good in your morning and evening meals and turn the spotlight on fresh, in season California avocados. Farro with California Avocado, Tomato & Basil As a dietitian, I appreciate that the avocado is a fruit with good mono- and polyunsaturated fats and nearly 20 vitamins and minerals. As someone who enjoys good, nutritious food, I appreciate its versatility and creamy taste. And because, like you and your viewers/readers, I am busy and sometimes it would be easier to grab and go a convenience food, I love that I can make one dish breakfasts or dinners in no time at all. I would welcome the opportunity to share easy one-dish recipes for breakfast and dinner with you and your viewers/readers. I will call you in the next few days to discuss the nutrition and dietary messages that put the good in morning and night. In good health, (Name and Title)
38 California Avocados My Very Special, Very Versatile Kitchen Staple By: Pam Anderson, cookbook author, food blogger and AARP s official food expert For years I ve enlivened my salads with avocados and used them to make guacamole, but three recent events dramatically increased my family s avocado consumption. The summer of 2009 my two daughters and I, along with our spouses, committed to reducing our meat consumption. We quickly discovered that California avocados offered richness and body to our meatless dishes while also providing nutrition benefits. In our new way of eating, a BLT might be an A(vocado)LT instead. After a few bites we always seemed to repeat the same phrase, Didn t miss the meat here! A year ago my daughter Maggy went a step further, and committed to a mostly vegan diet. Avocados not only stood in for meat, but now we are finding they are a great substitute for dairy too in smoothies, baked goods and butter for morning toast. At my husband s annual physical last fall, his doctor observed his cholesterol numbers were slightly elevated. She gave him two choices: start the meds right away or try to correct it with diet. He chose the latter, and for three months he cut out nearly all cholesterol rich foods. This lifestyle change was not easy, but avocados played a big role in his success in making the transition to this new way of eating and he didn t feel deprived. The good fats, mono and polyunsaturated fats, in California avocados helped with the feeling of satiety; and the creamy texture and nutty taste made avocados a great spread or topping swap for butter, cream cheese and mayonnaise. He just didn t miss those foods. He was eating a healthful diet and getting the good fats and great flavor from naturally cholesterol free avocados. The follow-up blood test was a pleasant surprise. His number dropped a dramatic 50 points, well below 200. Shocked, the nurse asked How d you do it? His response: I reduced my intake of cholesterol, bad fats (saturated and trans fats) and sodium from my diet and replaced them with healthier alternatives. Now that it s just my husband and me, I turn to avocados and especially California avocados to add creamy goodness at breakfast on our toast or tortilla, at lunch in our sandwich or salad. We enjoy them for dinner too. I love my no-cook avocado sauce tossed with whole-grain pasta or farro. We frequently enjoy them as a salad too. Just last night I halved an avocado, removed the pit and spooned a little vinaigrette into each opening. Now that s good fast food! There was a time when avocados were a special item on my shopping list. Now, they re like chicken broth, onions, pasta and canned tomatoes a necessary staple that adds something special to every dish.
39 See Tab 12 for reproducible master California Avocado Breakfast Taco Recipe developed for the California Avocado Commission by: Pam Anderson, cookbook author, food blogger and AARP s official food expert Copyright 2014 California Avocado Commission This super simple start-your-day breakfast recipe uses convenience foods such as pre-washed, bagged kale, egg white substitute and jarred roasted red peppers to cut down on preparation time, but not flavor nor nutrition. Creamy smooth mashed California avocado adds good fats for flavor and satiety. INSIST ON CALIFORNIA AVOCADOS Use reproducible master and customize Insert your logo here Prep Time: 5 minutes Cook Time: 5 minutes Total Time: 10 minutes Serves: 2 INGREDIENTS 2 (6-inch) corn tortillas ½ ripe, Fresh California Avocado, seeded and peeled ¼ lemon Salt, to taste 2 tsp. olive oil 1 packed cup washed, stemmed and torn kale (or spinach) 1 / 8 tsp. hot red pepper flakes ½ cup egg whites or egg substitute ¼ cup diced roasted red pepper INSTRUCTIONS 1. Microwave tortillas to soften, 15 to 20 seconds. Reserving one quarter of the avocado for garnish, spoon remaining avocado on each tortilla and mash with a fork to spread; add a little squeeze of lemon juice and a light sprinkling of salt; dice remaining quarter avocado. 2. Meanwhile, heat half the oil in a small nonstick skillet over medium-high heat. Add kale; sauté until just wilted, just a couple of minutes; turn onto a plate. 3. Return skillet to burner and heat remaining oil. Whisk pepper flakes into egg whites. Add to hot skillet and using a spatula to push back the eggs that have set, tilt pan so uncooked eggs run into the empty portion of the skillet. Continue pushing back cooked eggs and tilting pan until eggs are no longer runny. 4. Halve eggs, placing a portion on each tortilla; top each with a portion of kale, roasted pepper and diced avocado and squeeze with a little more lemon juice. Fold and serve. SERVING SUGGESTION: Seasonal melon or berries. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Nutrition Information Per Serving: Calories 210; Total Fat 11 g (Sat 1.5 g, Trans 0 g, Poly 1.5 g, Mono 7 g); Cholesterol 0 mg; Sodium 310 mg; Potassium 490 mg; Total Carbohydrates 19 g; Dietary Fiber 5 g; Total Sugars 2 g; Protein 10 g; Vitamin A 3672 IU; Vitamin C 41 mg; Calcium 114 mg; Iron 1.4 mg; Vitamin D 0 IU; Folate 45 mcg; Omega 3 Fatty Acid 0.15 g As with all fruits and vegetables, wash avocados before cutting.
40 See Tab 12 for reproducible master Farro with California Avocado, Tomato & Basil Recipe developed for the California Avocado Commission by: Pam Anderson, cookbook author, food blogger and AARP s official food expert Copyright 2014 California Avocado Commission Mashed avocado turns into a creamy sauce when added to warm farro in this easy one-dish recipe. All the prep work is done while the farro cooks. For variation, add other seasonal vegetables like broccoli, asparagus or hearty greens to the water and cook with the farro; tossing the hot grains and vegetables with the avocado sauce. INSIST ON CALIFORNIA AVOCADOS Use reproducible master and customize Insert your logo here Prep/Cook Time: 35 minutes Total Time: 35 minutes Serves: 4 INGREDIENTS 2 cups farro 2 cups cherry tomatoes, halved 1 / 8 tsp. salt 3 large cloves garlic, minced ¼ cup juice from a large lemon INSTRUCTIONS 1. Bring 2 quarts of salted water to a boil in Dutch oven or soup kettle. Add farro, cook partially covered and stirring frequently at first, until just tender with a little chew, about 30 minutes (or according to package instructions). Reserving 1 cup of farro water, drain and return to pot. 2. Meanwhile, lightly sprinkle tomatoes with a pinch of salt. Add oil and basil; toss to coat and set aside. 3. Reserving one quarter of avocado for garnish, mash remaining avocado with a fork; add garlic, lemon juice; stir to combine. 4. Add avocado mixture to farro, along with enough farro cooking liquid to create a light creamy sauce. Stir in tomatoes and top with reserved diced avocados, and serve, sprinkling with Parmesan cheese, if desired. SERVING SUGGESTION: Serve with a seasonal green salad dressed with vinaigrette. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Nutrition Information Per Serving: Calories 420; Total Fat 17 g (Sat 3 g, Trans 0 g, Poly 2 g, Mono 11 g); Cholesterol <5 mg; Sodium 200 mg; Potassium 640 mg; Total Carbohydrates 55 g; Dietary Fiber 10 g; Total Sugars 3 g; Protein 14 g; Vitamin A 434 IU; Vitamin C 26 mg; Calcium 146 mg; Iron 2 mg; Vitamin D 1 IU; Folate 88 mcg; Omega 3 Fatty Acid 0.12 g As with all fruits and vegetables, wash avocados before cutting. 1 Tbsp. extra-virgin olive oil 2 ripe, Fresh California Avocados, seeded and peeled ½ packed cup fresh basil leaves ¼ cup grated Parmesan cheese (optional)
41 Tweets Did you know that calories, saturated fat, sodium and cholesterol may be reduced when @CA_Avocados are substituted for spreads like butter or mayo? http://bit.ly/1ephiaq Try this easy one-dish meal => #Farro with California Avocado, Tomato and Basil by Cookbook Author and #AARP s official food expert Pam Anderson http://bit.ly/1m6nuo7 This super simple #breakfast uses convenience foods such as bagged #kale, egg white substitute and jarred roasted red peppers + @CA_Avocados http://bit.ly/1biii3v Cooking for 2? Make this super simple start-your-day breakfast recipe by Cookbook Author Pam Anderson http://bit.ly/1m6nuo7 Store Intercom Announcements Put the good fats in your diet with California Avocados. When used instead of other fats, avocados can be a satisfying addition to a calorie-reduced diet. Did you know that a serving of California avocado (two tablespoons) has 50 calories and a serving of butter (one tablespoon) has 102 calories? And avocados are naturally sodium and cholesterol free. Looking to cut your overall calories? Substitute in-season California avocados for an ingredient like butter, and lose the calories, not the flavor. Did you know that you can whip up a delicious, satisfying breakfast soft taco in no time? A one-taco serving made with a flavorful corn tortilla, fresh mashed avocado, egg white and kale weighs in at just 210 calories with 10 grams of protein! These tempting tacos are ready in minutes.