When celebrating American Summer holidays, think all-american, California-grown Avocados, grown right here in the USA. Look for California on the label Fire-Roasted Corn Guacamole Recipe created by Julie M., of MenuMusings.com Grand Prize Winner of the 04 California Avocado All-American Recipe Contest! Serves 4 Time 5 minutes VEGAN (without optional cheese garnish) ear fresh sweet corn jalapeño Avocados, seeded and peeled cup prepared pico de gallo to be certain you are getting fresh avocados grown Roast the corn and jalapeño over fire (either on a gas stove or on a grill) until blistered and charred on all sides, but not burned. After cooling for a few minutes, cut the corn off of the cob. Chop the avocados then mix in the pico de gallo. Seed and mince the roasted jalapeño. Add the jalapeño, fresh lime juice, cilantro, roasted corn, garlic, salt and pepper to the avocado mixture. Adjust seasonings and serve. Serving Suggestion: Garnish with Cotija cheese if desired. close to home. Tbsp. lime juice Tbsp. chopped fresh cilantro large cloves garlic, minced tsp. kosher salt Black pepper to taste TIP: Double the recipe and serve in a hollowed out mini watermelon for picnics. Nutrition Information Per Serving: Calories 70; Total Fat g (Sat g, Trans 0 g, Poly.5 g, Mono 7 g); Cholesterol 0 mg; Sodium 580 mg; Potassium 530 mg; Total Carbohydrates 8 g; Dietary Fiber 6 g; Total Sugars 3 g; Protein 3 g. % Daily Value*: Vitamin A 6%; Vitamin C 5%; Calcium %; Iron 4%
California Avocado Angel Eggs All-American Avocado, Black Bean & Corn Salad These smooth and creamy deviled eggs taste so heavenly we changed the name to Angel Eggs. These are a good source of protein (5% Daily Value) too! Recipe created by Jennifer F., of TheFitFork.com Serves 0 ( egg halves per serving) Time 30 Minutes VEGETARIAN Serves Time 0 Minutes VEGAN 0 hard-boiled eggs, peeled Avocado, seeded and peeled cup fresh basil leaves, packed cup plain nonfat Greek yogurt ½ tsp. fresh lemon juice Tbsp. prepared hummus ½ tsp. salt ⅛ tsp. freshly ground black pepper Cut the hard-boiled eggs in half with a sharp knife to ensure nice even edges. Separate the yolks and whites. Set the white halves aside on a work surface. Place the yolks in the bowl of a food processor and pulse on and off 8-0 times. Add the remaining ingredients and process until smooth, about minute, scraping down the bowl half way through. Scoop the filling with a spoon or fit a pastry bag with a large star tip and pipe it into the egg white halves. Transfer eggs to a serving platter and serve immediately or cover lightly with plastic wrap and refrigerate until ready to use. (Can be made -3 hours in advance.) Nutrition Information Per Serving: Calories 0; Total Fat 8 g (Sat g, Trans 0 g, Poly g, Mono 3.5 g); Cholesterol 85 mg; Sodium 90 mg; Potassium 60 mg; Total Carbohydrates 3 g; Dietary Fiber g; Total Sugars < g; Protein 7 g. % Daily Value*: Vitamin A 6%; Vitamin C 4%; Calcium 4%; Iron 4% 3 Favorite 4th of July Recipe Category First Prize Winner in the 04 California Avocado All-American Recipe Contest! 6 cups frozen sweet corn Tbsp. olive oil (divided) red bell pepper, seeded and chopped medium red onion, chopped pint grape tomatoes, quartered - jalapeño peppers, halved and seeded (5.5-oz.) cans black beans, drained and rinsed cup chopped fresh cilantro ½ cup fresh lime juice Tbsp. vinegar tsp. ground chipotle chile powder ½ tsp. ground cumin Avocados, seeded, peeled and chopped Place frozen corn on rimmed baking sheet and drizzle with Tbsp. olive oil. Stir to coat and then spread out in single layer. Roast under broiler for 3 to 4 minutes, stirring once, until starting to brown. Remove from oven and let cool. In large bowl, place beans, bell pepper, onion, grape tomatoes, jalapeño, cilantro, cooled corn, remaining olive oil, lime juice, vinegar, chile powder and cumin; stir until all ingredients are coated. Cover and chill in the refrigerator until ready to serve. Recipe can be made ahead up to this stage, even overnight. Add California Avocados just before serving. Nutrition Information Per Serving: Calories 50; Total Fat g (Sat.5 g, Trans 0 g, Poly.5 g, Mono 8 g); Cholesterol 0 mg; Sodium 50 mg; Potassium 370 mg; Total Carbohydrates 3 g; Dietary Fiber 4 g; Total Sugars 3 g; Protein 3 g. % Daily Value*: Vitamin A 5%; Vitamin C 45%; Calcium 4%; Iron 6% 4
Smoky Grilled Caesar Salad Avocado Dijon Pasta Salad Recipe created by Scott Anderson, Shepherd University, Shepherdstown WV Healthy Summer Recipe Category First Prize Winner in the 03 California Avocado All-American Recipe Contest! Serves 8 Time 0 Minutes Extra virgin olive oil or grapeseed oil, as needed heads romaine lettuce, bottom removed, and leaves cleaned Avocados, seeded, peeled and cut into quarters 4 8 3 ( thick) slices red onion cups fresh croutons, toasted cup shaved Romano cheese fl. oz. Caesar salad dressing Tbsp. white balsamic vinegar Salt and pepper to taste Heat a grill to medium-high heat and brush the grill grate with oil. Brush the romaine leaves lightly with oil, then place on grill, turning once. Remove when leaves have grill markings. Add the avocado pieces and onion slices to the grill for about minutes, or until grill markings appear. Do not turn. Remove from grill. Tear or cut romaine leaves into bite size pieces, and divide onto 4 plates. Separate the grilled onion slices into rings. Divide onion rings and avocado quarters among the plates. Top with shaved Romano cheese, croutons and a light drizzle of the Caesar dressing. Drizzle each plate with vinegar; season with salt and pepper. Nutrition Information Per Serving: Calories 340; Total Fat 9 g (Sat 6 g, Trans 0 g, Poly g, Mono g); Cholesterol 0 mg; Sodium 60 mg; Potassium 50 mg; Total Carbohydrates 4 g; Dietary Fiber 6 g; Total Sugars 3 g; Protein 7 g. % Daily Value*: Vitamin A 00%; Vitamin C 5%; Calcium 5%; Iron 0% 5 Serves 0 Time 0 Minutes VEGETARIAN ½ cup olive oil cup Dijon mustard cup honey cup fresh lemon juice tsp. dry tarragon tsp. sea salt tsp. cracked black pepper lb. penne pasta cooked per package directions, drained and cooled 3 oz. snow peas, cut in half oz. green onion, chopped oz. red pepper, julienne cut oz. yellow pepper, julienne cut Avocados, seeded, peeled and cut into cubes oz. parsley or cilantro, chopped In small bowl, whisk together the oil, Dijon, honey, lemon juice, tarragon, salt and pepper. Set aside. In a larger bowl add the pasta, peas, peppers, parsley and avocado. Add the dressing to this mixture and toss gently until well coated. Season with salt and pepper. Serve chilled on a large platter or bowl. Nutrition Information Per Serving: Calories 390; Total Fat g (Sat.5 g, Trans 0 g, Poly.5 g, Mono 7 g); Cholesterol 0 mg; Sodium 00 mg; Potassium 300 mg; Total Carbohydrates 6 g; Dietary Fiber 5 g; Total Sugars 0 g; Protein 0 g. % Daily Value*: Vitamin A 5%; Vitamin C 60%; Calcium 4%; Iron 5% 6
California Avocados Are a Nutritious Superfood Did you know? One-fifth of a medium avocado ( oz.) has 50 calories and contributes nearly 0 vitamins and minerals, making it a nutrient-dense choice Avocados are virtually the only fruit that has good monounsaturated fat California Avocado Ranch Dressing Serves 8 (yields cup) Time 5 Minutes VEGETARIAN Avocado, seeded and peeled ½ cup reduced-fat buttermilk Tbsp. dry ranch dip mix cup cold water, or as needed When used in place of other fats, avocados can be a part of the DASH (Dietary Approaches to Stop Hypertension) eating plan, which may help you control your blood pressure Purée avocado, buttermilk and ranch dip mix in a blender or food processor until smooth. For a thick, dip-like consistency use as is. Blend in water as needed for a spoonable or pourable dressing. *Percent Daily Values are based on a,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Nutrition Information Per Serving: : Calories 40; Total Fat 3 g (Sat 0.5 g, Trans 0 g, Poly 0 g, Mono g); Cholesterol 0 mg; Sodium 0 mg; Potassium 0 mg; Total Carbohydrates 3 g; Dietary Fiber g; Total Sugars < g; Protein < g. % Daily Value*: Vitamin A 0%; Vitamin C %; Calcium %; Iron 0% 7 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. 8
Chili Lime Shrimp and Avocado Salad Recipe developed by Diane Boyd from Wilmington s Nutrition Expert Serves 4 Time 8 Minutes Sliders with California Avocado and Cucumber Relish Recipe created by Michelle Dudash, Registered Dietitian Nutritionist Serves 4 (makes sliders) Time 35 Minutes Avocado, seeded, peeled and sliced oz. fresh shrimp, peeled and deveined 4 cups mixture of romaine and red leaf lettuce Tbsp. olive oil, divided lime, juiced ½ tsp. chili powder Sea salt and fresh black pepper to taste Combine avocado and lettuce on a large platter and season to taste with salt and pepper. Combine lime juice, chili powder and sea salt in small bowl and set aside. Mist greens with olive oil spray. Heat remaining Tbsp. of olive oil in sauté pan over medium-high heat. Add shrimp to pan, searing on each side about minutes; pour lime juice mixture over half way through the cooking. Top avocado salad with cooked shrimp. Drizzle remaining lime juice sauce over salad. Serve immediately. Nutrition Information Per Serving: Calories 0; Total Fat 4 g (Sat g, Trans 0 g, Poly g, Mono 9 g); Cholesterol 30 mg; Sodium 0 mg; Potassium 450 mg; Total Carbohydrates 6 g; Dietary Fiber 3 g; Total Sugars < g; Protein 9 g. % Daily Value*: Vitamin A 70%; Vitamin C 5%; Calcium 6%; Iron 5% 9 Avocado, seeded, peeled and diced lime, juiced medium cucumber, peeled, halved lengthwise, seeds scooped out, diced scallions, white and light green parts cut into -inch pieces, dark green parts thinly sliced tsp. salt Freshly ground black pepper, to taste 3 cloves garlic lb. (93% lean) ground beef ½ cup fresh cilantro leaves tsp. reduced-sodium soy sauce, plus extra for drizzling 4 tsp. canola oil, divided slider buns Sriracha mayonnaise In a medium bowl, gently coat the avocado in lime juice. Add cucumber, dark green scallions, salt and pepper; set aside. In a large food processor mince remaining scallions and garlic. Add beef, soy sauce and pepper; pulse just until uniformly mixed. Gently shape mixture into patties slightly wider than buns. Heat a large skillet on medium-high; add half the oil. Add half the patties and brown on both sides until medium (60 F, about 5 minutes total). Repeat with remaining patties. Drizzle patties with additional soy sauce. Toast buns and spread with Sriracha mayonnaise. Top with patties and Tbsp. avocado cucumber relish. Nutrition Information Per Serving: Calories 580; Total Fat 7 g (Sat 5 g, Trans 0 g, Poly 3.5 g, Mono 0 g); Cholesterol 75 mg; Sodium 880 mg; Potassium 940 mg; Total Carbohydrates 5 g; Dietary Fiber 5 g; Total Sugars 8 g; Protein 34 g. % Daily Value*: Vitamin A 6%; Vitamin C 5%; Calcium 0%; Iron 35% 0
Turkey Mushroom Burger Serves 4 Time 30 Minutes Tbsp. extra virgin olive oil, divided sweet white or yellow onion, minced 4 (.5 diameter) portobello mushrooms, wiped clean and minced Tbsp. red chile paste tsp. chunky garlic paste ½ tsp. fresh cracked black pepper, plus additional to taste oz. lean ground turkey breast Avocados, seeded, peeled and sliced tsp. fresh lemon juice 4 multigrain or whole wheat burger buns cup fresh arugula leaves medium vine-ripened tomatoes, sliced Sea salt to taste In a large skillet heat half of oil over medium heat. Add onions; sauté until soft and translucent. Do not brown. Let cool. Combine onions, mushrooms, chile paste, garlic paste, pepper and turkey. Form into large patties; cook in remaining oil for 7-0 minutes, gently turning several times to avoid charring. Remove when centers reach 65. Mash of the avocado slices with lemon juice. Season with salt and pepper; spread on bottom buns. Top with arugula, patties, tomato and avocado slices; season and add top bun. Grilled Ribeye Steaks with Avocado, Tomato and Goat Cheese Serves 4 Time 0 Minutes 4 (½-lb. each, ¾ inch thick) boneless ribeye steaks Tbsp. olive oil Sea salt Ground black pepper ½ cup balsamic vinegar Tbsp. butter Avocado, seeded, peeled and diced small cup grape or cherry tomatoes, cut into quarters ½ cup crumbled goat cheese Preheat grill to medium-high heat. Rub steaks with oil, salt and pepper. Set aside. Place a medium skillet on grill. Add vinegar to pan; cook for minutes or until liquid is reduced by half. Remove from heat and stir in butter. In a medium bowl, gently fold together avocado, tomatoes and goat cheese; set aside. Place steaks on hot grill and cook for 4 minutes. Flip and cook for an additional 3 minutes for medium rare. Remove from grill. Immediately spoon avocado mixture onto each steak, then let rest for 5-0 minutes. Drizzle steaks with the balsamic vinegar reduction and serve. Nutrition Information Per Serving: Calories 390; Total Fat 8 g (Sat 0 g, Trans.5 g, Poly g, Mono 0 g); Cholesterol 40 mg; Sodium 350 mg; Potassium 890 mg; Total Carbohydrates 30 g; Dietary Fiber 0 g; Total Sugars 9 g; Protein 30 g. % Daily Value*: Vitamin A 5%; Vitamin C 30%; Calcium 0%; Iron 5% Nutrition Information Per Serving: Calories 790; Total Fat 54 g (Sat 4 g, Trans 0 g, Poly 3 g, Mono 6 g); Cholesterol 00 mg; Sodium 90 mg; Potassium 000 mg; Total Carbohydrates 0 g; Dietary Fiber 3 g; Total Sugars 6 g; Protein 66 g. % Daily Value*: Vitamin A 5%; Vitamin C 5%; Calcium 0%; Iron 35%
Avocado Key Lime Pudding in Jars Toasted Marshmallow-Chocolate Popsicles Recipe created by Heather K., of HeathersFrenchPress.com Recipe developed by Gretchen Brown, of Kumquatblog.com Dessert Category First Prize Winner in the 04 California Avocado All-American Recipe Contest! Serves 8 Time 4 hours and 5 minutes, including freeze time VEGAN Serves 6 Time 6 Hours 0 Minutes, including chill time VEGETARIAN Avocado, seeded and peeled ½ cup key lime juice (4-oz.) can sweetened condensed milk cups heavy cream, plus additional whipped cream for topping, optional 54 graham cracker sticks, broken in half, plus additional whipped cream for topping, optional Combine the avocado, lime juice, and condensed milk in the bowl of a food processor and pulse until smooth and creamy. Place in a bowl, cover and chill for hours (the pudding will continue to thicken). Whip the cream until it forms stiff peaks, then fold it into the chilled pudding until there is a uniform color without streaks. On the bottom of each of 6 standard /-pint canning jars place 6 graham cracker stick halves, cover with pudding. Repeat for two additional layers, ending with pudding. Place lids on jars and chill for at least 4 hours. When ready to serve top with additional whipped cream and graham cracker crumbs, if desired. Nutrition Information Per Serving: Calories 600; Total Fat 4 g (Sat 3 g, Trans 0 g, Poly.5 g, Mono 3 g); Cholesterol 30 mg; Sodium 90 mg; Potassium 480 mg; Total Carbohydrates 54 g; Dietary Fiber g; Total Sugars 4 g; Protein 8 g. % Daily Value*: Vitamin A 30%; Vitamin C 0%; Calcium 5%; Iron 6% 3 ½ cups mini-marshmallows, divided Avocados, seeded and peeled ½ ½ ½ ½ cup cocoa powder cup water cup ice Tbsp. sugar Preheat broiler to high. Place marshmallows on a large baking sheet lined with parchment paper. Space marshmallows so few are touching each other. Broil marshmallows on high for minutes or until they reach desired toasty-ness. (Do not step away... they brown fast!) Place cup toasted marshmallows in a blender or food processor. Add avocados and remaining ingredients. Pulse until completely smooth. Stir in remaining / cup toasted marshmallows. Transfer mixture to a popsicle mold; insert wooden sticks, cover and freeze until firm. Nutrition Information Per Serving: Calories 0; Total Fat 6 g (Sat g, Trans 0 g, Poly 0.5 g, Mono 4 g); Cholesterol 0 mg; Sodium 0 mg; Potassium 70 mg; Total Carbohydrates 6 g; Dietary Fiber 4 g; Total Sugars 8 g; Protein g. % Daily Value*: Vitamin A 0%; Vitamin C 6%; Calcium 0%; Iron 6% 4