Deviled Eggs with California Avocado C A L I F O R N I A AV O C A D O S For a fresh new twist on deviled eggs, fill egg white halves with mashed California Avocado and get 166 mcg of potassium per tablespoon. Preparation: 15 min Total Time: 20 min Cook Time: 35 min Serves: 12 6 eggs ¼ medium onion, finely diced ½ stalk celery, finely diced ¼ cup mayonnaise 2 tsp. prepared mustard ¼ tsp. salt 1 8 tsp. pepper ½ ripe, Fresh California Avocado Paprika (optional) 1. Hard boil and cool eggs. Remove shells, slice in half and remove yolk. Set aside white to be filled. 2. Sauté onions and celery until tender. Place sautéed onions and celery into food processor (or blender) and purée. Add yolks, mayonnaise, mustard, salt, pepper and avocado and blend well. 3. Fill egg whites and sprinkle with paprika (if desired). *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 150; Total Fat 14 g (Sat 3 g, Trans 0 g, Poly 5 g, Mono 5 g); Cholesterol 190 mg; Sodium 240 mg; Potassium 150 mg; Total Carbohydrates 2 g; Dietary Fiber 1 g; Total Sugars 1 g; Protein 7 g; Vitamin A 322 (IU); Vitamin C 1.7 mg; Calcium 32 mg; Iron 1 mg; Vitamin D 44 (IU); Folate 36 mcg; Omega 3 Fatty Acid 0.5 g % Daily Value*: Vitamin A 6%; Vitamin C 2%; Calcium 4%; Iron 4% C A L I F O R N I A AV O C A D O C O M M I S S I O N
Featured Recipe California Avocado Toast with Fried Egg Fried egg lovers, get ready. The creamy richness of the avocado with the fried egg is going to send your taste buds into overtime, but the goodness does not stop there. The combination is tasty, nutritious, and a source of Vitamin C (15% DV), Iron (10% DV) and Calcium (20% DV). Get creative with toast toppers. Substitute the egg with tomato or bacon (as shown here) or try all three together and experiment with different breads. 1 slice bread (try thick, crusty artisan Cooking spray breads, sourdough, rye, wheat, multigrain 1 egg or any bread you prefer) Fresh ground pepper ½ ripe, Fresh California Avocado, peeled, Salt to taste seeded and mashed 1. Toast the bread, and then spread with the mashed avocado. 2. Heat a small nonstick skillet to medium heat and spray with cooking spray. Crack egg into skillet and fry as desired (sunny side up, over easy, medium or hard). Place cooked egg onto avocado toast. 3. Sprinkle with salt and pepper if desired; enjoy. SERVING SUGGESTION: Top with sliced hard-boiled egg instead of the fried egg. Or top California Avocado Toast with crispy reduced-sodium bacon, slices of red, ripe tomatoes, or other favorites. Nutrition Information Per Serving: Calories 260; Total Fat 17 g (Sat 3 g, Trans 0 g, Poly 2.3 g, Mono 9 g); Cholesterol 185 mg; Sodium 490 mg; Potassium 450 mg; Total Carbohydrates 19 g; Dietary Fiber 6 g; Total Sugars 3 g; Protein 10 g; Vitamin A 381 (IU); Vitamin C 7.7 mg; Calcium 214 mg; Iron 2.3 mg; Vitamin D 41 (IU); Folate 115 mcg; Omega 3 Fatty Acid 0.1 g % Daily Value*: Vitamin A 8%; Vitamin C 15%; Calcium 20%; Iron 10%
California Avocado Veggie Tacos Preparation: 15 min Total Time: 10 min Cook Time: 25 min Serves: 12 1 ripe, Fresh California Avocado Non-stick cooking spray 1 1 4 cups onion, julienne strips 1 1 2 cups sweet green pepper, julienne strips Fresh Tomato Salsa (Yield: 1 1/2 cups) 1 cup fresh tomatoes, diced 1/3 cup onions, diced 1 2 clove garlic, minced 1/2 tsp. jalapeño peppers, minced 1 1 2 cups sweet red pepper, julienne strips 1 cup cilantro 1 1 2 cups Fresh Tomato Salsa (recipe below) 12 (8-inch) flour tortillas 2 tsp. cilantro, minced 1 pinch cumin 1 1 2 tsp. fresh lime juice 1. Prepare Fresh Tomato Salsa in advance (see below). Spray skillet with non-stick cooking spray. 2. Lightly sauté the onion and green and red peppers. Mince cilantro and cut avocado into 12 slices. Warm tortillas in oven or in a cast iron skillet and fill with sautéed peppers and onions, cilantro, avocado slices and salsa. Fold tortilla over and serve. Salsa Preparation Mix together all ingredients and refrigerate. SERVING SUGGESTION: This makes a quick snack for children after school or easy lunch. The fresh salsa can be made ahead and keeps for 2 days under refrigeration. *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: 158 calories, 5 g fat, 0.8 g saturated fat, 1.3 g polyunsaturated fat, 2.7 g monounsaturated fat, 0 mg cholesterol, 175 mg sodium, 25 g total carbohydrate, 2 g dietary fiber, 3 g sugars, 4 g protein
California Avocado Chicken/Turkey Enchiladas Preparation: 15 min Total Time: 20 min Cook Time: 35 min Serves: 4 1 cup diced cooked chicken or turkey ¼ cup chunky salsa 1 /3 cup minced green onions 1 cup shredded Cheddar-Jack-blend cheese 8 (5- to 6-inch) corn tortillas 1 ripe, fresh California Avocado 1½ cups red enchilada sauce 1. Heat oven to 375 degrees F and line a 6 x 12-inch casserole or baking pan with non-stick foil. (May also use a 9 x 13-inch casserole; simply shape foil to create a tortilla-width pan shape inside.) 2. Cut avocado in half; wrap half in plastic wrap and refrigerate until needed. Peel and dice remaining half. 3. Combine chicken, salsa, green onions and the diced avocado. 4. Place half of the tortillas on a microwave-safe plate. Cover with a damp paper towel and microwave on high for 30 seconds to soften tortillas. 5. Place tortillas side by side in the casserole dish. Divide half of the chicken filling among the tortillas. Roll up tortillas and turn seam side down. Repeat with remaining tortillas and filling. 6. Pour enchilada sauce over the rolled tortillas and top with cheese. 7. Bake for 20 minutes. Just before the end of baking time thinly slice the remaining avocado. Remove enchiladas from oven, top with avocado slices and serve. *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. Quick Tip: Use rotisserie chicken from the grocery store. Serving suggestion: Drizzle with low-fat sour cream. Nutrition Information Per Serving (Note: A combination of white and dark meat chicken was used to calculate nutrition information): Calories 400; Total Fat 21g (Sat 7 g, Trans 0 g, Poly 2.5 g, Mono 8 g); Cholesterol 75 mg; Sodium 820 mg; Potassium 410 mg; Total Carbohydrates 31 g; Dietary Fiber 6 g; Total Sugars 3 g; Protein 25 g; Vitamin A 847 (IU); Vitamin C 10 mg; Calcium 253 mg; Iron 1.7 mg; Vitamin D 8 (IU); Folate 47 mcg; Omega 3 Fatty Acid 0.1 g % Daily Value*: Vitamin A 15%; Vitamin C 15%; Calcium 25%; Iron 10%
California Avocado BLT The classic BLT sandwich is irresistible when you add creamy fresh California avocados. No mayonnaise needed! 2 ripe, fresh California avocados* 8 slices cooked bacon, cut in 1Tbsp. minced green onion, half width-wise (tip: cut bacon optional before cooking) 8 slices whole wheat bread, Thinly sliced fresh basil, optional toasted 8 slices ripe tomato 4 sandwich-size green leaf lettuce leaves 1. Slice half the avocado and set aside. 2. Mash the remaining avocado. Stir in the green onion, if desired. 3. Spread the mashed avocado over half of the toast slices and top each with one lettuce leaf, four half-slices of bacon and two tomato slices. Sprinkle with basil, if using. 4. Top the tomato with the reserved avocado slices and the remaining toast slices. Cut each sandwich in half and serve. SERVING SUGGESTION: Serve with a fresh fruit or vegetable salad. Beverage Pairings: Nice with ice-cold milk. *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 470; Total Fat 23 g (Sat 4 g, Trans 0 g, Poly 4.5 g, Mono 12 g); Cholesterol 20 mg; Sodium 700 mg; Potassium 780 mg; Total Carbohydrates 56 g; Dietary Fiber 9 g; Total Sugars 4 g; Protein 16 g; Vitamin A 1804 (IU); Vitamin C 8.5 mg; Calcium 42 mg; Iron 4 mg; Vitamin D 6.7 (IU); Folate 134 mcg; Omega 3 Fatty Acid 0.4 g % Daily Value*: Vitamin A 35%; Vitamin C 15%; Calcium 4%; Iron 25%
California Avocado Red, White and Blueberry Salsa Looking for a patriotic salsa to serve this summer? California Avocado Red, White & Blueberry Salsa is fresh and tasty, simple to make and a genuine American twist on salsa, with 15% DV Vitamin A, 30% DV Vitamin C and 6% DV Iron. Blueberries are one of the few truly blue foods on earth, but did you know they don t start that way. They first appear white, turn red and finally blue, making them an All-American berry. They re a perfect complement to All-American California avocados, which are the only Hass avocados grown in the USA. Try it with your favorite simply grilled chicken, pork or fish. This vegan, low fat salsa complies with the dietary guidelines for Fruits & Veggies More Matters and Mediterranean Foods Alliance. Total Time: 1 hour Serves: 4 ½ sweet white onion, minced 2 ripe, red tomatoes, diced 2 Serrano chiles, stemmed, seeded and minced 1 Tbsp. minced fresh mint, cilantro or basil 1 ripe, Fresh California Avocado*, peeled, seeded and diced ½ cup fresh Naturipe blueberries ¼ tsp. sea salt Gently combine all ingredients. Let rest for at least 10 minutes before serving to allow the flavors to combine. *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 100; Total Fat 6 g (Sat 0.5 g, Trans 0 g, Poly 0.5 g, Mono 4 g); Cholesterol 0 mg; Sodium 120 mg; Potassium 380 mg; Total Carbohydrates 11 g; Dietary Fiber 3 g; Total Sugars 4 g; Protein 2 g % Daily Value*: Vitamin A 15%; Vitamin C 30%; Calcium 2%; Iron 6%
Classic Seven Layer Salad Vintage California Avocado Recipe: California avocados have been part of summer picnics and get-togethers for generations. We found this classic recipe photo from our California Avocado Commission archives and lightened the recipe up a bit for modern times! Total Time: 15 minutes, plus chill time Serves: 12 1 cup plain nonfat Greek yogurt 1 cup light sour cream 1 (1-oz) package dry ranch dressing mix 12 cups mixed salad greens 3 cups cooked and cubed turkey, ham, or chicken, or a combination of any of the three 3 ripe, Fresh California Avocados*, peeled, seeded and cubed 1 oz. blue cheese, crumbled 4 green onions, thinly sliced 6 slices lower sodium bacon, cooked and crumbled 3 hard cooked eggs, chopped 1 pt. cherry or grape tomatoes Stir together yogurt, light sour cream and dressing mix; chill while layering the rest of the ingredients. Layer greens, meat, avocados, blue cheese and onions in a deep glass salad bowl or 9 x 13-inch glass baking dish. Spread chilled dressing evenly over salad. Decorate top of salad with bacon, eggs and tomatoes. Chill 4 to 8 hours before serving. *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 200; Total Fat 12 g (Sat 3.5 g, Trans 0 g, Poly 1.5 g, Mono 5 g); Cholesterol 75 mg; Sodium 800 mg; Potassium 610 mg; Total Carbohydrates 10 g; Dietary Fiber 4 g; Total Sugars 2 g; Protein 14 g % Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 10%; Iron 8%
Guacamole Potato Salad An all-american summer entertaining favorite gets an update by replacing the mayonnaise in a traditional potato salad with mashed avocado. This recipe is also vegan and low sodium (less than 140 mg of sodium per serving). Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes, plus chill time Serves: 8 2 lbs. small red potatoes, cleaned 2 ripe, Fresh California Avocados*, peeled, seeded and mashed 2 cloves garlic, minced 2 green onions, whites only, finely chopped 1 large Serrano pepper, seeded and minced ½ tsp. salt, or to taste INSTRUCTIONS Place potatoes in a microwave-safe bowl. Cover with water and microwave on high for 10 minutes. Test for doneness by piercing one potato with a fork. The fork should slide in with gentle resistance. Continue cooking if not done, otherwise carefully drain the potatoes and refrigerate them until cold. Cut potatoes in bite-sized pieces (quarter or dice depending on size of potato). Place in a large bowl. Stir in remaining ingredients, salt to taste and serve. TIP If made in advance, squeeze lemon juice generously over salad, place a layer of plastic wrap right on the surface of the Guacamole Potato Salad and refrigerate. Before serving taste the salad and add additional mashed California Avocado if needed. *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 140; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 0.7 g, Mono 3.5 g); Cholesterol 0 mg; Sodium 45 mg; Potassium 710 mg; Total Carbohydrates 21 g; Dietary Fiber 4 g; Total Sugars 1 g; Protein 3 g % Daily Value*: Vitamin A 1%; Vitamin C 45%; Calcium 2%; Iron 6% As with all fruits and vegetables, wash avocados before cutting.
Avocado-Blueberry Muffins Classic blueberry muffins that call for creamy fresh California Avocado to replace shortening or butter. The result is very moist and great for breakfast, snacks, tea time or dessert. Prep Time: 30 minutes Cook Time: 25 minutes Total Time: 55 minutes Serves: 12 2 cups all-purpose flour 2 tsp. baking powder ½ tsp. baking soda ½ tsp. salt 1 ripe, Fresh California Avocado, seeded and peeled STREUSEL TOPPING ¼ cup flour 1 / 3 cup sugar ¾ cup sugar 1 egg 1 tsp. vanilla extract 1 cup plain yogurt 6 oz. (1¼ cup) fresh Naturipe blueberries 3 Tbsp. butter, softened 1 tsp. cinnamon streusel topping: Whisk together the flour, sugar and cinnamon. Add the butter, and mix in using your fingers to rub the butter into the dry ingredients. Set aside. MUFFINS: Preheat oven to 375 degrees F. Line a muffin tin with 12 paper liners. In a medium bowl, mix together the flour, baking powder, baking soda and salt. Spoon avocado into a stand mixer and beat until almost smooth. Add sugar and beat until well blended. Add the egg, beating until completely combined. Add the vanilla and the yogurt and mix well. Put the flour mixture into a sifter and sift half of the mixture into the batter and mix until just combined. Sift in the remaining flour and mix until just blended. Gently fold in the blueberries. Using a spoon or an ice cream scoop, divide the batter among the 12 cups. Sprinkle the streusel topping over the batter in the 12 cups, dividing evenly. Bake for 25-30 minutes, or until a wooden tester comes out clean. Let cool in the pan on a rack for 5 minutes before removing. Serve warm or at room temperature. Serve warm with a little butter or your favorite jam. Nutrition Information Per Serving: Calories 160; Total Fat 6 g (Sat 2.5 g, Trans 0 g, Poly 0 g, Mono 2.5 g); Cholesterol 25 mg; Sodium 250 mg; Potassium 140 mg; Total Carbohydrates 25 g; Dietary Fiber 1 g; Total Sugars 22 g; Protein 2 g; Vitamin A 152 (IU); Vitamin C 2.7 mg; Calcium 115 mg; Iron 0.5 mg; Vitamin D 5.7 (IU); Folate 23 mcg; Omega 3 Fatty Acid 0.04 g % Daily Value*: Vitamin A 4%; Vitamin C 4%; Calcium 10%; Iron 2% As with all fruits and vegetables, wash avocados before cutting.