Hello Avocado!

Fun Facts

Avocados are a fruit, not a vegetable, belonging to the genus Persea in the Lauraceae family.

Avocados are sodium- and cholesterol-free and have only five grams of fat per serving, most of it the monounsaturated kind.

Avocados were once a luxury food reserved for the tables of royalty, but now California avocados are enjoyed around the world by people from all walks of life.

Brazilians add avocados to ice cream.

Filipinos puree avocados with sugar and milk for a dessert drink.

Latin Americans wrap avocados up and give them as wedding gifts.

The avocado is also called an Alligator Pear because of its pear-like shape and green skin.

Avocado is a corruption of the Spanish word aguacate, which is in turn a corruption of the Aztec word ahuacatl.

California produces about 90% of the nation's avocado crop.

San Diego County is the Avocado Capital of the U.S., producing 60% of all the avocados grown in California.

There are about 7,000 avocado groves in California; the average size is around 10 acres.

A single California avocado tree can produce about 500 avocados (or 200 pounds of fruit) a year although usually average about 60 pounds from 150 fruit.

There are seven varieties of avocados grown commercially in California, but the Hass is the most popular, accounting for approximately 95% of the total crop volume.

California avocados grow year-round.

About 43% of all U.S. households buy avocados.


Health Benefits

One-fifth of a medium avocado or about one ounce is 55 calories, but contributes beneficial nutrients such as fiber, potassium, Vitamin E and lutein to the diet.

Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.

Avocados provide more than 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid.

One-fifth of a medium avocado has 55 calories and provides beneficial phytochemicals such as glutathione, beta-sitosterol, and lutein. Phytonutrients are thought to help prevent many chronic diseases.

Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. The avocado is virtually the only fruit that has monounsaturated fat.

Avocados help assist consumers in meeting a major dietary goal of reducing saturated fat in the diet, when they are consumed in place of saturated-fat containing foods.

Avocados are a good source of fiber and fiber may help maintain heart health.

When used instead of other fats, avocados contain over 25 vitamins, minerals and phytonutrients and can be part of a calorie-reduced diet.

When used instead of other fats, avocados can be a satisfying addition to a calorie-reduced diet.

Avocados are a good way to get more lutein in the diet. An ounce of avocado contains 77 micrograms of lutein.

Avocados are a good way to get more lutein in the diet. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient in your diet.

Now, it's time to cook and eat more avocado.


* Guacamole


2 ripe avocados
½ red onion, minced (about 1/2 cup)
1-2 serrano chiles, stems and seeds removed, minced
2 tablespoons cilantro leaves, finely chopped
1 tablespoon of fresh lime or lemon juice
1/2 teaspoon coarse salt
A dash of freshly grated black pepper
1/2 ripe tomato, seeds and pulp removed, chopped

Cut avocados in half. Remove seed. Scoop out avacado from the peel, put in a mixing bowl. Using a fork, mash the avocado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours.

Keep the tomatoes separate until ready to serve. Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste. Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready. Just before serving, add the chopped tomato to the guacamole and mix. Garnish with red radishes or jicama (maxican turnip). Serve with tortilla chips.


* Scrambled Eggs With Bacon and Avocado

2 slices bacon
2 large eggs
Coarse salt and ground pepper
1/4 avocado, diced
Toast (if desired)

Brown bacon in a small skillet over medium heat, 3 to 5 minutes per side. Remove bacon; pour off all but 1 teaspoon fat.In a bowl, beat eggs with 2 tablespoons water; season with salt and pepper. Pour into pan; cook, scraping bottom frequently with a flexible heatproof spatula, until just set, 2 to 3 minutes. Transfer to a plate. Crumble bacon over top; sprinkle with avocado. Serve with toast, if desired.


* Avocado Green Salad

1 big or 2 small size avocado(s)
1 to 2 kiwi fruit (not very soft and sweet)
½ Pound fresh spinach (baby spinach preferred)
5 to 6 scallions
½ green bell pepper
1 to 2 plum tomato or 1/2 tomato
salt, to taste
lemon juice (1 whole lemon)


Chop the scallions, bell pepper fine. Cut the kiwis and tomatos in fine cubes. Mesh the avocados. Mix ingredients.
Steam the spinach in a pan with a very little water, wait till water gets evaporated almost totaly and spinaches should get softened. Add the spinach on top. Again mix them by adding salt and lemon juice.


* Portobello Mushroom Burger with Spicy Avocado Sauce


4 large portobello mushrooms, stems removed
1 tablespoon olive oil
Coarse salt and ground pepper
1 ripe avocado, pitted, peeled, roughly chopped
1 tablespoon spicy brown mustard
1 tablespoon horseradish
1 tablespoon fresh lime juice
1 jalapeño chile, finely chopped (ribs and seeds removed, for less heat), if desired
4 soft rolls, split horizontally
1 beefsteak tomato, cored and thinly sliced

Preheat oven to 425°. On a large rimmed baking sheet, toss mushrooms with oil and 2/3 cup water; season with salt and pepper. Arrange stemmed side down; cover loosely with foil. Roast until tender, 30 to 45 minutes.

Meanwhile, in a medium mixing bowl, mash avocado with a fork. Stir in mustard, horseradish, and lime juice. Fold in jalapeño; season with salt and pepper.

Toast rolls. Dividing evenly, layer each bottom half with tomato and portobello, and each top half with avocado mixture.


* Panko-crusted Salmon Roll with Avocado and Grilled Maitake Vinaigrette

4 pieces salmon fillet, center cut, 4 ounces each, 1/4-inch thick (like a paillard)
4 sheets nori
2 avocados, sliced, lightly tossed with juice of 1 lime, salt, pepper and 1 tablespoon extra-virgin olive oil
1 cup all-purpose flour
3 eggs lightly beaten
2 cups panko, (Japanese bread crumbs)
Canola oil, for frying
2 shallots, roughly chopped
1 tablespoon fresh grated wasabi
1 tablespoon naturally brewed soy sauce
3 tablespoons lemon juice
1/4 cup extra-virgin olive oil
3 cups prepped maitakes, lightly tossed in extra-virgin olive oil, seasoned with salt and pepper and grilled
Fleur de sel and black pepper, to taste

Lay each piece of salmon on a sheet of nori (on a bamboo mat) towards the bottom half. Season and lay down avocado slices and roll tightly like maki sushi. Place flour, egg and panko in 3 separate dishes. Roll sushi in flour, then egg, then panko and fry at 375 degrees F until golden brown, about 3 to 5 minutes. Meanwhile, in a blender, add the shallots, wasabi, soy and lemon juice and blend. Drizzle in the oil and toss with grilled maitakes. Check for seasoning.


* Tuna and Avocado Tartare Tostada

Tortillas:
Canola oil, for frying
4 flour tortillas, cut into 2-inch by 1-inch rectangles
Kosher salt
Avocado Butter:
1 ripe avocado, peeled, pitted and chopped
3 tablespoons fresh lime juice
2 teaspoons honey
Kosher salt and freshly ground black pepper

Tartare:
12 ounces sushi grade tuna, finely diced
2 tablespoons mustard oil
1 tablespoon olive oil
2 tablespoons capers, drained
1 tablespoon chipotle pepper puree (from chipotles in adobo sauce)
3 tablespoons chopped fresh cilantro leaves
1/4 cup finely sliced green onion
1 ripe Hass avocado, peeled, pitted, and finely diced
Kosher salt and freshly ground black pepper

For the tortillas: Heat the oil in a heavy, high-sided pan to 350 degrees F. Fry the tortilla pieces a few at a time until lightly golden brown and crisp. Drain on a plate lined with paper towels and season with salt.
For the avocado butter: Combine all ingredients in a blender and blend until smooth.

For the tartare: Combine tuna, mustard oil, olive oil, capers, chipotle, cilantro, and green onion in a large bowl. Gently fold in the avocado and season with salt and pepper, to taste.

Place each of the fried tortilla pieces on a plate and spread with a small dollop of the avocado butter. Top the butter with some of the tuna tartare. Repeat with the remaining ingredients.


Enjoy your healthy meal!

Thanks avocado.org and corbis