Jan 20, 2019 | edocr |
Ways to Love One Today FRESH AVOCADO EVERYDAY RECIPES AND TIPS What does it mean to Love One Today? Love One Today is a way of life, a delicious way of life. It means that we love fresh Hass Avocados with all the benefits they can provide, like containing naturally good fats and being cholesterol free. This cookbook is filled with tips, information, and, of course, recipes, so you can continue to love and enjoy fresh Hass Avocados every day. Why should you Love One Today? It's easier to ask why you shouldn't, but here are a few reasons: Naturally good fats 2% DV iron per 1-oz serving Cholesterol free Less than 1 gram sugar Sodium free Good fat in avocados can replace saturated fat 81 mcg lutein and zeaxanthin 8% DV fiber per 1-oz serving per 1-oz serving 4% DV potassium per 1-oz serving Hass AvocadosMore than Great Taste! Fresh Hass Avocados are rich, creamy, delicious, and virtually the only fruit that contains monounsaturated fats. See the nutrition facts panel to learn about the nutritional attributes of this nutrient-dense fruit. Nutrition Facts 1 naturally good fats cholesterol free NUTRITION FACTS Serving Size 1/5 medium (30g/1 oz.) Servings per Container 5 Amount per Serving Calories 50 Calories from Fat 35 %Daily Value* Total Fat 4.5g 7% Saturated Fat 0.5g Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 3g Cholesterol 0mg 0% Sodium 0mg 0% Potassium 150mg 4% Total Carbohydrate 3g 1% Dietary Fiber 2g 8% Sugars 0g Protein 0g Vitamin A 0% Vitamin C 4% Calcium 0% Iron 2% Vitamin E 4% Thiamin 2% Riboflavin 4% Niacin 4% Vitamin B6 4% Folate 6% Pantothenic Acid 4% Phosphorus 2% Magnesium 2% Zinc 2% Copper 2% Manganese 2% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Calories 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbs 300g 375g Dietary Fiber 25g 30g Calories per gram: Fat 9 Carbohydrates 4 Protein 4 Easy Ways to Include More Fresh Avocados in Your Diet Throughout the Day Breakfast Creamy texture and good fats make avocados a great addition to breakfast staples, such as smoothies and toast. Cut back on saturated fats by replacing dairy in a smoothie with velvety avocado. For a hassle-free breakfast, smash half an avocado on toast to create a cholesterol-free spread; top with an egg for a solid boost of protein. Lunch Elevate lunch basics like soups, salads, and sandwiches with a touch of avocado. Cube over a spiced soup for a cool contrast, bulk up a salad with hearty chunks, or complement savory sandwiches with a few fresh slices of creamy green. Dinner Avocados complement a host of dinner entres, from seafood to steak to your favorite vegetarian bowl. Mix fresh avocado into a chopped salsa to create a garden- fresh topper, or pure with spices and vegetable broth to create a creamy sauce for salads, proteins, and even pasta. Snack Avocados are perfect for snacking. Mash up an avocado with salt and lime for a basic guacamole, or pure with chickpeas and salt for a green hummus dip. For avocado purists, a spoon and a dash of salt or salad dressing is all you need. Dessert Yes, avocados are great in desserts too. Their rich texture makes them an excellent addition to thick, creamy favorites like puddings, cheesecake, and ice cream. Because 75% of the fat in avocados is unsaturated, they are a great substitute ingredient for baked goods that may otherwise contain saturated fat. Ripening 2 How to Know When a Hass Avocado is Ripe Hass Avocados do not ripen on the tree; they ripen or "soften" after they have been harvested. Hass Avocados differ from some other varieties of avocados because they can change from a dark-green color to a deep purplish, almost black, hue when ripe. Although skin color can help in the initial visual selection of Hass Avocados, the best indicator for ripeness is pressure. Color, at times, is misleading as avocado "softening" can occur at a varying rate, independent of the color. How to Pick the Best Hass Avocados Step 1: Take a look at the chart on left. When comparing a group of Hass Avocados, check the outside color of the skin of the avocados for any that are darker in color than the others. These may be riper than Hass Avocados with lighter skin. Check the outer skin of the avocado for any large indentations as this may be a sign that the fruit has been bruised. Step 2: Place the avocado in the palm of your hand and gently squeeze without applying your fingertips as this can cause bruising. Step 3: If the avocado yields to firm, gentle pressure you know it's ripe and ready to eat. If the avocado does not yield to gentle pressure, it is considered still firm and will be ripe in a couple of days. If the avocado feels mushy or very soft to the touch, it may be very ripe to overripe. Meal Suggestions 3 BREAKING OVERRIPE UNDERRIPE Not Ripe Days to Ripe: 45 Days to Ripe: 0 Ready to Eat Almost Ripe Days to Ripe: 12 Days to Ripe: Past Due Past Ripe RIPE How to Store Unripe Avocados Unripe, firm, or green fruit can take four to five days to ripen at room temperature (approximately 6575F, avoid direct sunlight). Refrigeration can slow the ripening process, so for best results, store unripe fruit at room temperature unless room conditions exceed that range. Store Cut Unripe Avocados If you have cut open your avocado and found it to be unripe, sprinkle the exposed flesh of the avocado with lemon or lime juice, place the two halves back together and cover tightly with clear plastic wrap before placing in the refrigerator. Check the avocado periodically to see if it has softened up enough to eat. Depending on firmness when the fruit was cut and temperature conditions, the ripening process will vary. How to Store Ripe Avocados Ripe fruit that has not been cut open can be stored in the refrigerator for two to three days. Store Cut Ripe Avocados Sprinkle cut, mashed, or sliced fruit with lemon or lime juice or another acidic agent and place in an air-tight container or tightly covered with clear plastic wrap. The fruit can be stored in your refrigerator for a day. Storage Tips 4 5 Ingredients: 1 ripe Fresh Avocado, halved, pitted, peeled, and cubed 1-1/2 cups peeled, seeded, diced cucumber 1/4 cup diced sweet onion 1/2 tsp. salt, divided 2 Tbsp. plain 2% Greek yogurt 2 Tbsp. water 1 Tbsp. fresh lemon juice, divided 1/4 tsp. black pepper 1 cup grape tomatoes, halved 2 Tbsp. chopped fresh dill 2 grilled chicken cutlets, sliced 4 whole-wheat pitas or flatbreads A great way to repurpose leftover chicken breasts, this sandwich makes for an easy dinner or packed lunch that is bursting with flavor. Instructions 1. In a medium bowl, combine cucumber, onion, and 1/4 teaspoon of the salt. Let stand 20 minutes. 2. In a blender, combine half of the avocado, yogurt, 2 tablespoons of water, half of the lemon juice, pepper, and remaining 1/4 teaspoon salt; pure until smooth. 3. Drain cucumber mixture; add tomatoes, dill, remaining lemon juice, and remaining cubed avocado; stir to combine. 4. Spread pitas with avocado pure. Top with chicken and cucumber mixture. Grilled Chicken Flatbread with Avocado Yogurt and Chopped Salad 7 4 serves Prep Time: 20 minutes Cook Time: 10 minutes Total Time: 30 minutes QUICK NUTRITION FACTS: Amount per serving Calories 367 Total Fat 11 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 49 mg Sodium 626 mg Carbohydrates 44 g Dietary Fiber 9 g Sugars 3 g Protein 26 g Prep Time: 20 minutes Cook Time: 10 minutes Total Time: 30 minutes The Works! Avocado Burger Topper 9 Ingredients: 1 Tbsp. vegetable oil 1 medium yellow onion, thinly sliced 2 garlic cloves, minced 1/2 cup pitted, diced tomato 1/2 cup shredded Parmigiano-Reggiano cheese 1 Tbsp. sweet pickle relish 1 Tbsp. slivered basil leaves 1 tsp. country-style mustard 1/2 tsp. salt 1/4 tsp. ground black pepper 2 ripe Fresh Avocados, peeled, pitted, and diced Upgrade your favorite burger with this avocado topper recipe that incorporates all of your favorite fixings into one savory mixture. Instructions 1. In a medium skillet, heat the oil. Add the onion and saut over medium heat, stirring occasionally, until well browned, about 8 minutes. Add the garlic and cook 1 minute longer. Allow to cool. 2. In a large bowl, combine the sauted onion and garlic with the tomato, cheese, pickle relish, basil, mustard, salt, and pepper. 3. Gently toss in the avocados. QUICK NUTRITION FACTS: Amount per serving Calories 140 Total Fat 11 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 4 mg Sodium 303 mg Carbohydrates 8 g Total Sugars 2 g Protein 4 g 6 serves Prep Time: 15 minutes Cook Time: 60 minutes Total Time: 75 minutes Avocado Turkey Chili Stuffed Sweet Potatoes 11 Ingredients: 1 ripe Fresh Avocado, halved, pitted, peeled, and cubed 4 medium sweet potatoes 1 Tbsp. olive oil 1/2 cup diced onion 1/4 cup diced red bell pepper 1 garlic clove, minced 3/4 tsp. ground cumin 1/2 tsp. dried oregano 1/4 tsp. salt 8 oz. ground white-meat turkey 1 (14oz.) can petite diced tomatoes in juice 1/4 cup grated cheddar cheese (optional) Adding avocado to the filling makes for a nutrient-rich creaminess that complements the sweet and spicy baked potato. Instructions 1. Heat oven to 400F. 2. With a fork, pierce sweet potatoes all over several times. Place on a baking sheet lined with aluminum foil; bake until soft and fork tender, about 45 minutes. 3. Heat oil in a deep skillet over medium heat. Add onion and pepper; cook, stirring occasionally, until tender, about 5 minutes. Stir in garlic, cumin, oregano, and salt. 4. Add turkey; cook, stirring and breaking it up with a spoon until no longer pink, 3 to 5 minutes. Stir in tomatoes. Reduce heat to medium-low; cover and cook 20 minutes. 5. Remove from heat and stir in avocado. Slice baked sweet potatoes lengthwise just until open. Fill with turkey mixture. QUICK NUTRITION FACTS: Amount per serving Calories 328 Total Fat 15 g Saturated Fat 3 g Trans Fat 0 g Cholesterol 39 mg Sodium 549 mg Carbohydrates 35 g Total Sugars 11 g Protein 15 g 4 serves Prep Time: 10 minutes Total Time: 10 minutes Avocado and Banana Smoothie 13 Ingredients: 1/4 cup pineapple juice 1 (6 oz.) package of Greek-style nonfat yogurt* 1 frozen, very ripe banana, peeled and cubed 1/2 ripe Fresh Avocado, seeded and peeled Sweetener, optional as desired *Banana, pineapple, or vanilla flavor recommended Half beverage, half dessert, these fruity creamy treats are ready in just 10 minutes. Instructions 1. Place juice, yogurt, banana, and avocado in a blender. 2. With the blender on the smoothie or puree setting, blend until smooth. 3. Garnish with a wedge of pineapple if desired. QUICK NUTRITION FACTS: Amount per serving Calories 180 Total Fat 8 g Saturated Fat 1 g Trans Fat 0 g Cholesterol 5 mg Sodium 65 mg Carbohydrates 24 g Total Sugars 14 g Protein 6 g 2 serves Fun-Shaped Mini Avocado and Cheese Sandwiches 15 Ingredients: 8 slices whole-wheat bread, crusts removed 1/2 ripe Fresh Avocado, pitted, peeled, and scooped out 1 Tbsp. apple juice 4 slices American cheese These fun-shaped avocado and cheese sandwiches make the perfect grab-and-go food for kids. Instructions 1. Using a rolling pin, roll out each bread slice until very thin, set aside. 2. In a small bowl, combine avocado and apple juice. Mash until smooth. 3. Divide avocado mixture between half of the bread slices, mounding in the center of each slice. Top avocado mixture with a cheese slice. 4. Place a second slice of bread on top of each piece of cheese. Use fingers to press on bread about 1-inch from edge on all sides to seal avocado-cheese filling inside the bread. 5. Use various sizes and shapes of cookie cutters to cut out mini sandwiches. QUICK NUTRITION FACTS: Amount per serving Calories 280 Total Fat 12 g Saturated Fat 5 g Trans Fat n/a Cholesterol 20 mg Sodium 670 mg Carbohydrates 34.8 g Total Sugars n/a Protein 12 g Prep Time: 10 minutes Total Time: 10 minutes 4 serves Prep Time: 5 minutes Cook Time: 5 hours Total Time: 5 hours, 5 minues Avocado and Coconut Ice Pops 17 Ingredients: 1 large ripe Fresh Avocado, sliced and pitted 1 cup coconut milk 2 Tbsp. honey (may substitute with 2 Tbsp. sugar) 2 Tbsp. lemon juice 1/4 cup sweetened shredded coconut Simple ingredients for a refreshing treat: coconut milk, honey, avocado, and lime are blended and poured into molds (any mold works, like a paper cup with a popsicle stick). Instructions 1. Place avocado, coconut milk, honey, and lemon into blender. Blend on high until smooth. 2. Pour into 5 oz. paper cups. Place in freezer until firm but not frozen. About 30 minutes to 1 hour. 3. Insert popsicle sticks and sprinkle even amounts of shredded coconut into each cup. 4. Return to freezer for about 4 hours until firm. QUICK NUTRITION FACTS: Amount per serving Calories 160 Total Fat 13 g Saturated Fat 9 g Trans Fat 0 g Cholesterol 0 mg Sodium 25 mg Carbohydrates 12 g Total Sugars 9 g Protein 1 g 8 serves Avocado Egg Salad 19 Ingredients: 1 ripe Fresh Avocado, halved, pitted, and peeled 6 hardboiled eggs, peeled and halved 1 Tbsp. white wine vinegar 1 tsp. Dijon mustard 1/2 tsp. salt 1/2 cup minced onion 2 Tbsp. chopped chives (optional) Creamy avocado and spicy Dijon mustard replace mayonnaise in this new twist on an old favorite. Instructions 1. Remove and discard yolks of two of the eggs; chop remaining whites and eggs; set aside. 2. In a bowl, combine half of the avocado, vinegar, mustard, and salt; mash until smooth. Dice remaining avocado and add to mixture along with eggs and onion; mix gently. QUICK NUTRITION FACTS: Amount per serving Calories 176 Total Fat 13 g Saturated Fat 3 g Trans Fat 0 g Cholesterol 187 mg Sodium 414 mg Carbohydrates 7 g Total Sugars 2 g Protein 9 g Prep Time: 10 minutes Total Time: 10 minutes 4 serves Spiced Wontons with Avocado Dipping Sauce 21 Spiced Wonton Ingredients 1 Tbsp. olive oil 1/2 cup finely diced yellow onion 1/4 tsp. ground cumin 1/2 tsp. salt 1/2 tsp. chipotle chile powder 1/8 tsp. (or to taste) cayenne pepper 1/8 tsp. (or to taste) ground cinnamon 1/2 lb. lean ground beef 2/3 cup finely diced red bell pepper 1 Tbsp. lime juice 1 ripe Fresh Avocado, peeled, pitted, and finely diced 1 (50-count) package wonton wrappers 1/4 cup water Hass Avocado Dipping Sauce Ingredients: 2 ripe Fresh Avocados, peeled and pitted 1 cup low-fat sour cream 2 Tbsp. (or to taste) lime juice Zest from 2 limes, optional Salt to taste Wontons made with fresh avocados and deliciously seasoned ground beef make a perfect snack for game-day entertaining. Spiced Wonton Instructions 1. Place olive oil in a large skillet over medium-high heat. Add onions and cook, stirring often, until softened, about 4 minutes. 2. Add cumin, salt, chile powder, cayenne, and cinnamon. Stir to combine and let cook for a minute. 3. Add ground beef and cook, stirring often, until browned, about 5 minutes. 4. Add red peppers and cook for another minute, breaking up bigger pieces of meat with a wooden spoon. Remove from heat. 5. Sprinkle lime juice over avocado and add to meat mixture. Stir gently to combine. 6. Place equal amounts of meat mixture in the center of each wonton wrapper (about a teaspoon each). 7. Dip your fingers in water and moisten edges of wonton wrapper. Fold wonton over to form a triangle, pressing edges to seal. Repeat with remaining wrappers and meat mixture. 8. Place 2 inches of oil in a medium saucepan. Place saucepan over medium heat. Working in batches, carefully cook 5 or 6 wontons until golden, about 40 seconds. Turn and cook another 30 to 40 seconds (if wontons get brown too quickly, lower heat a little bit). 9. Remove wontons from oil with a slotted spoon or tongs and let drain on paper towels before serving with Hass Avocado Dipping Sauce. Hass Avocado Dipping Sauce Instructions 1. Place avocado, sour cream, lime juice, and zest in the work bowl of a food processor and blend until very smooth. Add salt to taste. Yield: 48 wontons Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minues QUICK NUTRITION FACTS: Amount per serving Calories 230 Total Fat 12 g Saturated Fat 3 g Trans Fat n/a Cholesterol 20 mg Sodium 310 mg Carbohydrates 26 g Total Sugars 4 g Protein 9 g 12 serves Avocado Mango Rice Salad 23 Ingredients: 1 ripe Fresh Avocado, halved, pitted, peeled, and cubed 2 cups cooked brown rice 1 ripe mango, peeled and cubed 1 (15 oz.) can black beans, drained 1 red bell pepper, diced 2 scallions, thinly sliced 2 Tbsp. fresh lime juice 1 Tbsp. olive oil 2 Tbsp. chopped fresh cilantro 1/2 tsp. salt 1/4 tsp. pepper Note: 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. This rice salad is a perfect blend of sweet and savory and makes for easy entertaining or a satisfying lunch. Can be served with white rice instead of brown or over mixed greens. Instructions 1. In a large bowl combine rice, beans, mango, bell pepper, scallions, lime juice, oil, cilantro, salt, and pepper. 2. Add avocado; toss gently. QUICK NUTRITION FACTS: Amount per serving Calories 342 Total Fat 12 g Saturated Fat 2 g Trans Fat 0 mg Cholesterol 0 mg Sodium 516 mg Carbohydrates 57 g Total Sugars 14 g Protein 9 g 4 serves Prep Time: 20 minutes Cook Time: 5 minutes Total Time: 25 minues Fresh Avocado Chocolate Mousse 25 Ingredients: 1 (16 oz.) container low-fat cottage cheese 1 cup powdered sugar 2 ripe Fresh Avocados, peeled and pitted 6 oz. bittersweet dark chocolate, chopped Fresh avocados help make this dark chocolate mousse rich and creamy. Instructions 1. Place cottage cheese in the work bowl of a food processor and pure until smooth, about 1 minute. 2. Add sugar and avocado and pure until avocado is completely incorporated and mixture is very smooth. Set aside. 3. Place chocolate in a glass or microwave-safe bowl and heat on high at 30-second intervals, stirring between intervals until chocolate has melted and is smooth. 4. With food processor running, pour chocolate through feed tube and blend with avocado mixture until completely incorporated. 5. Cover and chill until ready to serve. QUICK NUTRITION FACTS: Amount per serving Calories 360 Total Fat 18 g Saturated Fat 6 g Trans Fat n/a Cholesterol 5 mg Sodium 25 mg Carbohydrates 44 g Total Sugars 37 g Protein 12 g Prep Time: 4 minutes Cook Time: 1 minute Total Time: 5 minutes 3 serves LoveOneToday.com cholesterol free naturally good fats 2014 Hass Avocado Board. All rights reserved.
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