Easy recipes and tips that support your

[Pages:23]Easy recipes and tips that support your everyday heart-healthy living goals

For More Recipes: Avocado-Recipes

Table of Contents

Fresh Avocado 101

1

How to Pick & Buy Avocados

2

How to Slice, Peel & Pit Avocados

3

How to Store Avocados

4

Heart-Healthy Avocado Swaps

Avocado Banana Pancake Stacks

7

Grilled Chicken Flatbread with Avocado Yogurt and Chopped Salad

9

Grilled Salmon Tacos with Avocado Cabbage Carrot Slaw

11

Kale Avocado Salad with Roasted Carrots

13

Smoky Avocado Quinoa Breakfast Bowl

15

American Heart Association Certified and Under 500 Calories

Heart-Healthy Avocado Poke Bowl

19

Heart-Healthy Avocado Spinach Shrimp and Mango Salad

21

Heart-Healthy Creamy Avocado Tomato Soup

23

Heart-Healthy Oven-Roasted Salmon with Avocado Citrus Salsa

25

Heart-Healthy Slow Cooker Avocado Lime Chicken Soup

27

Heart-Healthy Vegetarian Dishes

Chocolate Avocado Energy Bars

31

Frozen Avocado Banana Paleta

33

Vegan Avocado Ceviche

35

Vietnamese Avocado Zoodle Salad Bowl

37

Research

Avocado Nutrition Facts & Label

39

Avocados in the News

40

Fresh Avocado 101

Many factors affect heart disease. Eating heart-healthy avocados as part of a diet low in saturated fat and cholesterol may reduce the risk.

Dietary fat helps the body absorb nutrients but not all fats are equal! Fresh avocados contribute naturally good fats.

Fresh avocados are virtually the only fruit that contains good (monounsaturated) fat.

Good fats, like those in avocados, do not raise "bad" (LDL) cholesterol levels when eaten as part of a healthy diet.

Over 75% of an avocado's fat is unsaturated. Studies show that replacing saturated fat with unsaturated fat while staying within calorie needs is more effective in reducing the risk of heart disease than simply lowering total fat intake.

Fresh avocados pack delicious flavor and are sodium- and cholesterol-free.

Fresh avocados can replace other fat sources for a satisfying addition to a reduced-calorie diet.

Fresh avocados are a smart, vegetarian substitute for animal fats in baked goods, sauces and other dishes.

Fresh avocados add nutrients and good fats to your snacks.

Keep fresh avocados on hand to satisfy cravings. Unripe avocados can be stored for 4-5 days.

The delicious taste and creamy texture of fresh avocados are undeniably craveable.

Add fresh avocado for an easy way to make dressing and smoothies creamier and thicker.

How to Pick & Buy Avocados

Here's how to pick the best fresh avocados:

Step 1

When comparing a group of fresh 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 fresh 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.

Note: Avocado color does not always indicate ripeness. Ripe avocados will yield to firm gentle pressure in the palm of your hand.

Step 2

Place the avocado in the palm of your hand.

Step 3

Gently squeeze without applying your fingertips as this can cause bruising and check the firmness of the avocado.

Step 4

Before eating, important to thoroughly wash the avocado.

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How to Cut, Slice, Peel & Pit Avocados

How to cut or slice avocados in half

1

Place the avocado lengthwise

on a secure surface.

*Tip: place a clean dish towel on your counter or under your cutting board to prevent slipping.

2

Hold the avocado securely with one

hand as shown in the photo.

3

Slice slowly down the center

lengthwise around the seed, starting

at the narrower end.

4

Holding the avocado in the palm of

one hand, use your other hand to

twist and rotate the two halves apart.

How to remove the seed or pit of a fresh avocado

1

Remove the seed by slipping a

spoon between the seed and fruit.

2

Gently work the seed out of the fruit.

*Tip: Leave the seed in if you plan to store one-half.

How to peel a fresh avocado

For ripe avocados, the outer skin or peel is easy to remove. Simply slice the avocado in half or cut into wedges as shown in the photo.

Grasp the outer dark layer or skin and pull it away from the inner green flesh of the fruit. If some of the darker almost black portions of the skin remain on the green flesh of the fruit, simply cut them away. The yellow to green portions of the avocado are what you want. Do not consume the peel.

Note: The skin is easier to peel away when the fruit is fully ripe.

How to Store Avocados

Fresh cut unripe avocados

If you have cut open your fresh 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.

Fresh 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 clear plastic wrap. The fruit can be stored in your refrigerator for a day.

Ripe uncut avocados

Ripe fruit that has not been cut open can be stored in the refrigerator for two to three days.

Unripe uncut avocados

Unripe, firm or green fruit can take four to five days to ripen at room temperature (approximately 65-75 degrees F, avoid direct sunlight). For best results store unripe fruit at room temperature unless room conditions exceed that range.

Guacamole

Guacamole often contains other ingredients that may affect how well and how long the guacamole can be stored. For most guacamole recipes, adding an acidic agent (like those mentioned above) can help prevent oxidization when added on top of the guacamole. To store guacamole, place it in an air-tight container and press clear plastic wrap on the surface of the guacamole before covering to help prevent oxidation. Store in the refrigerator.

If refrigerated guacamole or fruit turns brown during storage, discard the top oxidized layer and enjoy the rest.

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Heart Healthy Avocado Swaps

15

For More Recipes: Avocado-Recipes

6

Avocado Banana Pancake Stacks

Avocados and bananas combine for a smooth batter to make scrumptious pancake recipe. Top with additional fruit for bonus nutrition.

Prep time: 10 minutes

Cook time: 10 minutes

Ready in: 20 minutes

Ingredients:

? 2/3 cup whole grain flour ? 1/2 cup all-purpose flour ? 1 Tbsp. brown sugar, packed ? 2 tsp. baking powder ? 1 ripe, fresh avocado, halved,

pitted, peeled and diced, divided ? 1 cup ripe banana, sliced ? 1 cup reduced fat milk ? 2 large eggs ? 1 tsp. vanilla extract ? non-stick cooking spray

Servings: 6 Serving Size: 2 Pancakes

Instructions:

1. In a medium bowl mix together all-purpose and whole wheat flours, brown sugar and baking powder.

2. In a blender, combine half of the avocado pieces, half of the banana slices, milk, eggs and vanilla. Puree until smooth.

3. Add wet ingredients to dry ingredients and stir until just combined, batter may be lumpy.

4. Lightly spray a griddle or skillet with nonstick spray and heat over medium heat.

5. Pour 1/4 cup of batter for each 4-inch pancake. Cook until bottom is lightly brown and bubbles begin to burst, about 2 minutes. Turn and continue cooking until golden brown.

6. Serve warm with remaining avocados and bananas.

FRESH FACT

Over 75% of an avocado's fat is unsaturated. Studies show that replacing saturated fat with unsaturated fat while staying within calorie needs is more effective in reducing the risk of heart disease than simply lowering total fat intake.

Calories: 300 Total Fat: 9g

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Saturated "Bad" Fat: 2g Unsaturated "Good" Fat: 6g

Carbohydrate: 46g Protein: 11g

Dietary Fiber: 6g Sodium: 220mg

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AVOCADO SWAPS AVOCADO SWAPS

Grilled Chicken Flatbread

with Avocado Yogurt and Chopped Salad

A great way to repurpose leftover chicken breasts, this sandwich makes for easy dinner or packed lunch that is bursting with flavor.

Prep time: 20 minutes

Cook time: 10 minutes

Ready in: 30 minutes

Ingredients:

? 1 ripe fresh avocado, halved, pitted, peeled and diced

? 1 1/2 cups cucumber, peeled, seeded, diced

? 1/4 cup sweet onion, diced ? 1/4 tsp. salt ? 2 Tbsp. plain 2% Greek yogurt ? 1 Tbsp. fresh lemon juice, divided ? 1/4 tsp. black pepper ? 1 cup grape tomatoes, halved ? 2 Tbsp. fresh dill, chopped ? 2 grilled chicken cutlets, sliced

(about 2 oz. each) ? 4 whole wheat pitas or flatbreads

Servings: 4 Serving Size: 1 Flatbread

Instructions:

1. In a medium bowl combine cucumber, onion and 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 puree until smooth.

3. Drain cucumber mixture. Add tomatoes, dill, remaining lemon juice and remaining diced avocado and stir to combine.

4. Spread pitas with avocado puree. Top with chicken and cucumber mixture.

FRESH FACT

Fresh avocados are virtually the only fruit that contains good (monounsaturated) fat.

Calories: 250 Total Fat: 8g

Saturated "Bad" Fat: 1.5g Unsaturated "Good" Fat: 6g

Carbohydrate: 24g Protein: 22g

Dietary Fiber: 6g Sodium: 330mg

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AFTER

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AVOCADO SWAPS AVOCADO SWAPS

Grilled Salmon Tacos

with Avocado Cabbage Carrot Slaw

Avocado cabbage slaw makes for a refreshing topping to cumin-rubbed salmon inside warm corn taco shells.

Prep time: 10 minutes

Cook time: 10 minutes

Ready in: 20 minutes

Ingredients:

? 12 oz. fresh salmon filet ? 1/2 tsp. ground cumin ? 1/4 tsp. freshly ground pepper ? 1 cup pico de gallo, homemade

or store bought ? 8 small corn tortillas ? 4 cups Easy Avocado Cabbage

Carrot Cole Slaw *

Servings: 4 Serving Size: 2 Tacos

Instructions:

1. Sprinkle salmon fillets with cumin and pepper.

2. Wrap salmon in aluminum foil and grill over medium heat for 10 to 12 minutes, turning once, until cooked through.

3. Wrap tortillas in aluminum foil and place on grill for 4 minutes, turning once until warm.

4. Fill tortillas with salmon, pico de gallo and Easy Avocado Carrot Cole Slaw, dividing evenly.

* For the Easy Avocado Cabbage Carrot Cole Slaw recipe, visit:

Avocado-Recipes

FRESH FACT

Many factors affect heart disease. Eating heart-healthy avocados as part of a diet low in saturated fat and cholesterol may reduce the risk.

Calories: 350 Total Fat: 12g

Saturated "Bad" Fat: 2g Unsaturated "Good" Fat: 9.5g

Carbohydrate: 41g Protein: 21g

Dietary Fiber: 7g Sodium: 370mg

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