EVERYDAY - Love One Today®€¦ · Mix fresh avocado into a chopped salsa to create a garden-fresh topper, or purée with spices and vegetable broth to create a creamy sauce for

Ways to Love One Today™

FRESH AVOCADOEVERYDAY 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 Avocados—More 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 FACTSServing 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 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal 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 entrées, from seafood to steak to your favorite vegetarian bowl. Mix fresh avocado into a chopped salsa to create a garden-fresh topper, or purée 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 purée 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 RipeHass 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 AvocadosStep 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 RipeDays to Ripe: 4–5

Days to Ripe: 0

Ready to Eat

Almost RipeDays to Ripe: 1–2

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 65–75°F, 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; purée until smooth.

3. Drain cucumber mixture; add tomatoes, dill, remaining lemon juice, and remaining cubed avocado; stir to combine.

4. Spread pitas with avocado purée. 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




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 sauté 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 sautéed onion and garlic with the tomato, cheese, pickle relish, basil, mustard, salt, and pepper.

3. Gently toss in the avocados.


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




Avocado Turkey Chili Stuffed Sweet Potatoes

11

Ingredients:


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 400°F.

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.


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



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.


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.


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



4

serves


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.


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.


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



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



Total Time: 30 minues


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:


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.


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



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 purée until smooth, about 1 minute.

2. Add sugar and avocado and purée 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.


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


Cook Time: 1 minute


3

serves

LoveOneToday.com

cholesterol freenaturally good fats

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EVERYDAY - Love One Today®€¦ · Mix fresh avocado into a chopped salsa to create a garden-fresh topper, or purée with spices and vegetable broth to create a creamy sauce for