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AVOCADO INFO

BUYING AND STORING TIPS

Look for avocados that are heavy for their size and are free of bruises and dark sunken spots. Unripe avocados are hard to the touch. Place them in a brown paper bag at room temperature for two to three days to ripen. They are ready to eat when slightly soft. Once ripe, they should be stored in the refrigerator and used within two to three days. To freeze avocado, remove the skin and pit and puree the flesh with 1/2 tablespoon (7mL) of lemon or lime juice per avocado. Pack in an airtight container and freeze for up to five months. Avocado slices and halves do not freeze well.

Avocados are always eaten raw because heating can cause them to become bitter. They can be added to cooked dishes just before serving.

Avocado is most commonly used to make the Mexican dip called guacamole, a mixture of mashed avocado, lime juice, tomatoes, and hot peppers.

Avocado slices can also be added to salads, sandwiches, or sauces.

Mashed avocado is a good spread for toast, bagels, or sandwiches, and can be used to top chili or a baked potato.

Avocado makes a healthful replacement for sour cream, butter, or margarine.

Avocado halves can be stuffed with tuna, chicken, or crab salad.

PREPARATION

To prepare an avocado, slice in half, remove the pit, and scoop out the flesh. Discard the skin and pit. Avocado flesh darkens quickly when exposed to air. While this doesn't present any health hazard, it makes the avocado look less appealing. To prevent this from occurring, rub avocado slices with lime or lemon juice, or mix about 1/2 tablespoon (7mL) of juice into mashed or pureed avocado.

NUTRITIONAL HIGHLIGHTS

Avocado (raw, all varieties), 1 medium
Calories: 324
Protein: 3.98g
Carbohydrate: 14.8g
Total Fat: 30.8g
Fiber: 10g
*Excellent source of: Potassium (1,204mg), Vitamin C (15.8mg), Folate (124mcg), and Vitamin A (1,230 IU)

Recipes are also provided by The Avocado Festival.
The annual Avocado Festival is held in Carpinteria, California in October.

1st Place Guacomole Recipe

5 Avocados
1 Large tomato, diced
1/2 Large onion, Diced
1/2 Can diced chillies
1/2 Bunch cilantro, chopped
Serano chilli sauce to taste
Garlic salt to taste
2 Tbsp lemon juice

Mix and season to taste.

Tom's Guacamole

1 avocado
2 Tbs. salsa sauce
juice of lemon
1 Tbs. cider vinager
1 tomato, optional
pinch of dill or basil
1/4 cooking onion
1 tsp. poppy seeds
a small garlic clove
tiny slice of fresh ginger

Blend in food processor or blender.

Recipe from the book, 'Whole Foods and Healing Recipes,' by Ron Lagerquist of FreedomYou.com

Seafood Stuffed Avocados

Avocado halves are filled with a delicious mixture of shrimp, crab, and cucumber. A wonderful beginning to a light lunch, or a great appetizer for an elegant dinner!

Ingredients:
* 1/2 cup flaked cooked crabmeat
* 1/2 cup cooked small shrimp
* 2 tablespoons peeled and diced cucumber
* 1 tablespoon mayonnaise
* 1 teaspoon chopped fresh parsley
* 1 pinch salt
* 1 pinch ground black pepper
* 1 pinch paprika
* 1 avocado

Directions:
1. In a bowl, mix the crab, shrimp, cucumber, mayonnaise, and parsley. Season with salt, and pepper. Cover, and chill until serving.
2. Slice the avocados lengthwise, and remove the pit. Scoop out the flesh of the avocado, leaving about 1/2 inch on the peel. Spoon the seafood mixture into the hollowed centers of the avocado halves. Sprinkle the tops with paprika.

Nutrition Info: * Servings Per Recipe: 2 * Amount Per Serving * Calories: 284 * Total Fat: 21.7g * Cholesterol: 92mg * Sodium: 443mg * Total Carbohydrates: 8.8g * Dietary Fiber: 5.3g * Protein: 16.5g

Avocado and Zucchini Salad

6 cups (about 1 1/2 lbs.) shredded zucchini
2 medium firm-ripe avocados
2 cups (about 3 oz.) arugula or watercress sprigs
1/2 cup Extra Virgin Olive Oil
1/4 cup lemon juice
Salt and freshly ground black pepper

1. Place zucchini in a wide, shallow bowl. Peel, pit, and slice avocados. Arrange avocados and arugula over zucchini. In a small bowl, combine oil and lemon juice; season to taste with salt and pepper, then mix well. If making salad ahead, cover salad and dressing separately and let stand up to 45 minutes.
2. Pour dressing over salad and mix lightly.

Vegetarian Avocado Reuben

Give beef the boot and try this take on the classic reuben sandwich made with creamy avocado and a tangy, easy-to-make Thousand Island dressing.

2 slices rye or pumpernickel bread
Mustard
Thousand Island dressing
1/2 avocado, pitted, peeled, and mashed
1/4 cup sauerkraut

Spread one slice of bread with some mustard, the other slice with Thousand Island dressing. Place the bread slices, dry side down, in a lightly oiled skillet. Top one slice with avocado, and the other with sauerkraut. Over medium heat, grill the sandwich until lightly browned and hot, about 5 minutes. Put the sandwich halves together and enjoy!

AVOCADO OMELETTE

2 eggs
1 tbsp. water
1/4 tsp. salt
1 tbsp. butter
1/2 ripe avocado, peeled & sliced 3 thin slices tomato
1/4 c. alfalfa sprouts
2 tbsp. plain yogurt
1 tbsp. chopped walnuts (opt.)

Mix eggs, water and salt. Heat butter in 8" omelet pan until hot. Pour in egg mixture, which should set at edges at once. Carefully push cooked egg to center, tilting pan occasionally so uncooked eggs can flow to the bottom while top is moist and creamy looking. Arrange all but 2 slices of avocado, tomato slices and sprouts on half of omelet. Fold omelet over and turn out on plate. Top with 2 avocado slices, yogurt and nuts.

Amazing Ahi

This tantalizing appetizer mingles fresh ahi, avocado, cucumbers and spice and will impress the most knowledgeable food critic.

Prep Time: 10 Minutes
Cook Time: 15 Minutes
Ready In: 25 Minutes
Servings: 6

Ingredients:
* 3/4 pound sashimi grade tuna steak, diced
* 1/2 cup diced cucumber
* 1 avocados - peeled, pitted and diced
* 1/4 cup chopped green onion
* 1 1/2 teaspoons red pepper flakes
* 1 tablespoon toasted sesame seeds
* 1 1/2 teaspoons lemon juice
* 2 teaspoons sesame oil
* 1/2 cup soy sauce

Directions:
1. In a medium bowl, combine the tuna, cucumber, avocado, green onion, red pepper flakes and sesame seeds. Pour in the lemon juice, sesame oil and soy sauce, and stir carefully to blend so as not to mash the avocado. Place this bowl into a larger bowl that has been filled with ice. Chill in the refrigerator for 15 minutes, but no longer - the terrific freshness of the fish will be lost.

2. Once chilled, remove the bowl from the ice, and invert onto a serving plate. Serve with toasted bread or your favorite crackers.

Nutrition Info: * Servings Per Recipe: 6 * Amount Per Serving * Calories: 155 * Total Fat: 8.2g * Cholesterol: 26mg * Sodium: 1245mg * Total Carbohydrates: 5.8g * Dietary Fiber: 2.4g * Protein: 15.6g

Avocado Dressing

Yield: 1-1/3 cups.

2 tbsp. lemon juice
4 tbsp. evaporated milk
1/2 tsp. salt
6 drops Tabasco sauce
1 c. sieved avocado

Mix lemon juice and milk together.
Blend in salt and tabasco sauce.
Add avocado and blend until thick and creamy.

Serve with vegetable or tomato salads.

Mexican Guacamole

This recipe is terrific for small parties. Note: the more hot pepper used the hotter it gets. Serve with tortilla chips.

Prep Time: 10 Minutes
Ready In: 10 Minutes
Servings: 3

Ingredients:
* 3 avocados, peeled and mashed
* 1 red onion, minced
* 1 red bell pepper, chopped
* 1/2 yellow bell pepper, chopped
* 1 green bell pepper, chopped
* 1 fresh jalapeno pepper, chopped
* 1/3 cup chopped fresh cilantro
* 1 lime, juiced

Directions:
1. In a medium-size mixing bowl, combine mashed avocados, onion, bell peppers, jalapeno pepper, cilantro, and lime juice. Mix well, cover and refrigerate until you are ready to serve.

Nutrition Info:
* Servings Per Recipe: 3 * Amount Per Serving * Calories: 374 * Total Fat: 31.1g * Cholesterol: 0mg * Sodium: 26mg * Total Carbohydrates: 27.2g * Dietary Fiber: 13.3g * Protein: 5.6g

Guacamole Deviled Eggs

Hard-cooked eggs are filled with an enticing avocado mixture instead of the usual, for a fabulously festive appetizer.

Prep Time: 25 Minutes
Cook Time: 20 Minutes
Ready In: 45 Minutes
Servings: 8

Ingredients:
* 4 whole eggs in the shell
* 2 avocados - peeled, pitted, and mashed
* 1 tablespoon chopped cilantro
* 1 tablespoon minced green onion
* 2 teaspoons minced seeded jalapeno pepper
* 2 teaspoons fresh lime juice
* 1/2 teaspoon salt, or to taste
* 1 dash hot pepper sauce (e.g. Tabasco ), or to taste
* 1 teaspoon Worcestershire sauce, or to taste
* 1 teaspoon Dijon-style prepared mustard
* 1 pinch paprika

Directions:
1. Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, and peel. Slice eggs in half, and remove yolks to a mixing bowl.

2. In the bowl with the yolks, combine the avocado, cilantro, green onion, and jalapeno. Stir in the lime juice, and season with salt, hot sauce, Worcestershire sauce, and mustard. Mix well, and fill empty egg white halves. Chill until serving. Sprinkle with paprika just before serving.

Nutrition Info:
* Servings Per Recipe: 8 * Amount Per Serving * Calories: 121 * Total Fat: 10.3g * Cholesterol: 106mg * Sodium: 206mg * Total Carbohydrates: 4.5g * Dietary Fiber: 2.6g * Protein: 4.2g

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