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FRESH AVOCADO

EVERYDAY

RECIPES AND TIPS

Ways to Love One Today


Nutrition Facts

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

Cholesterol free

Sodium free

naturally good fats

2% DV iron per 1-oz serving

Less than 1 gram sugar

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

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

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.

1


Ripening

Meal Suggestions

How to Know When a Hass Avocado is Ripe

Easy Ways to Include More Fresh Avocados in Your Diet Throughout the Day

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.

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.

How to Pick the Best Hass Avocados

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.

2

UNDERRIPE

Not Ripe

Days to Ripe: 4–5

RIPE

Ready to Eat

Days to Ripe: 0

BREAKING

Almost Ripe

Days to Ripe: 1–2

OVERRIPE

Past Ripe

Days to Ripe: Past Due

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.

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 gardenfresh

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.

3


Storage Tips

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.

4 5


Grilled Chicken Flatbread with

Avocado Yogurt and Chopped Salad

A great way to repurpose leftover chicken breasts, this sandwich

makes for an easy dinner or packed lunch that is bursting with flavor.

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

serves

4

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

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.

Total Time: 30 minutes

7


The Works! Avocado Burger Topper

Upgrade your favorite burger with this avocado topper recipe that

incorporates all of your favorite fixings into one savory mixture.

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

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.

serves

6

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

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

9


Avocado Turkey Chili Stuffed Sweet Potatoes

Adding avocado to the filling makes for a nutrient-rich creaminess

that complements the sweet and spicy baked potato.

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)

serves

4

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

Prep Time: 15 minutes

Cook Time: 60 minutes

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.

Total Time: 75 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.

11


Avocado and Banana Smoothie

Half beverage, half dessert, these fruity creamy treats are ready

in just 10 minutes.

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

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.

serves

2

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

Prep Time: 10 minutes

Total Time: 10 minutes

13


Fun-Shaped Mini Avocado and

Cheese Sandwiches

These fun-shaped avocado and cheese sandwiches make the perfect

grab-and-go food for kids.

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

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.

serves

4

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

15


Avocado and Coconut Ice Pops

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).

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

serves

8

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

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.

Prep Time: 5 minutes

Cook Time: 5 hours

Total Time: 5 hours,

5 minues

17


Avocado Egg Salad

Creamy avocado and spicy Dijon mustard replace

mayonnaise in this new twist on an old favorite.

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)

serves

4

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

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.

Prep Time: 10 minutes

Total Time: 10 minutes

19


Spiced Wontons with

Avocado Dipping Sauce

Wontons made with fresh avocados and deliciously seasoned ground

beef make a perfect snack for game-day entertaining.

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

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.

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

Yield: 48 wontons

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minues

serves

12

21


Avocado Mango Rice Salad

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.

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.

serves

4

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

Prep Time: 20 minutes

Cook Time: 5 minutes

Total Time: 25 minues

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.

23


Fresh Avocado Chocolate Mousse

Fresh avocados help make this dark chocolate mousse

rich and creamy.

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

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.

serves

3

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

25


naturally good fats

cholesterol free

LoveOneToday.com

© 2014 Hass Avocado Board. All rights reserved.

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