California Avocado Recipes from

California
Avocado Recipes
from
AMERICA’S TEST KITCHEN
Ca lifornia Avoca do recipes from america’s Test kitchen
California Avocado season has arrived!
Spring to fall marks the California Avocado season, making this the
perfect time to enjoy this delectable fruit.
© 2012 America’s Test Kitchen. All rights reserved. cover Photography: Courtesy of the California Avocado Commission
California produces 90 percent of the nation’s avocado crop grown in the
state by nearly 5,000 farmers who plant, tend and harvest their trees by hand.
These growers, mostly on small family farms, take advantage of the coastal
climate and ideal growing conditions of the region. Today, about 95 percent
of California Avocados are the Hass variety.
Every Hass Avocado in the world can trace its roots to California.
California postal worker Rudolph Hass first planted avocado seeds at his
home in La Habra Heights in 1926. After a couple of unsuccessful attempts
to graft it with a Fuerte avocado tree, Hass left it alone. When he finally
tasted the fruit from the tree he grew, it was creamy, delicious, and hearty.
In fact, it was so special that he patented the variety in 1935, naming it Hass,
after himself. Word of the Hass avocado’s delicious flavor spread throughout
California and abroad, and today it is the most popular avocado in the world.
The original tree that Hass planted—commonly referred to as “the Mother
Hass Tree” is no longer with us. Today, the Hass variety accounts for about
80 percent of all avocados eaten worldwide-each one a descendant of the
original California Mother Hass Tree. So even though her fruit has spread
around the world, her roots will always be in California.
Celebrate American summer holidays with California Avocados, and add a
little green to your red, white and blue celebrations. California Avocados are
all-American and perfect for any celebration. From Memorial Day to Labor
Day and all of those special events in between, add California Avocados
to your menu and make your dishes spectacular. Surprise and delight your
friends and family with the rich, creamy flavor of hand-grown California
Avocados. The American Dream never tasted so good.
Visit the California Avocado Commission’s website at CaliforniaAvocado.com
where you can find more facts about avocados, get recipes, nutrition and view
California Avocado grower stories. You also can follow us on Facebook
(facebook.com/CaliforniaAvocados) or on Twitter (twitter.com/CA_Avocados)
for updates, featured recipes and giveaways.
follow us
Ca lifornia Avoca do recipes from america’s Test kitchen
© 2012 America’s Test Kitchen. All rights reserved. cover Photography: Courtesy of the California Avocado Commission
contents
Shrimp, Pink Grapefruit,
and Avocado Salad. . . . . . . . . . . . . . 1
Grilled Spicy Lime Chicken with
Black Bean and Avocado Salad. . . . . 2
Pineapple-Avocado Salsa . . . . . . . . . 3
Cobb Chicken Salad . . . . . . . . . . . . 4
Chunky Guacamole . . . . . . . . . . . . 5
Orange, Avocado,
and Watercress Salad with
Ginger-Lime Vinaigrette. . . . . . . . . 6
Ca lifornia Avoca do recipes from america’s Test kitchen
Shrimp, Pink Grapefruit,
and Avocado Salad
makes about 2 cups
To maximize the fresh citrus notes of the salad, we use the zest,
juice, and pulp of the fruit. Canned hearts of palm can be found
in the international section of most supermarkets.
1 pink grapefruit
1 teaspoon grated zest and 1 tablespoon juice
© 2012 America’s Test Kitchen. All rights reserved. Photography: Keller + Keller cover Photography: Courtesy of the California Avocado Commission
from 1 orange
2 shallots, minced
½ teaspoon ground cumin
¼ cup extra-virgin olive oil
Salt and pepper
1 pound large pre-cooked shrimp, peeled
1 (14-ounce) can hearts of palm, drained, rinsed,
1 ripe, Fresh California Avocado, pitted,
2 heads Bibb lettuce, leaves separated
and sliced on bias into ½ inch pieces
skinned, and sliced thin
1. Cut ends from grapefruit. Slice off rind and white
pith by cutting from top to bottom of fruit. Holding
grapefruit over bowl to catch juices, cut between membrane
and pulp of each segment. Set aside segments and transfer
3 tablespoons juice to large bowl.
2. Add orange zest, orange juice, shallots, and cumin
to large bowl with grapefruit juice. Slowly whisk in oil
until combined. Season with salt and pepper.
3. Add shrimp, hearts of palm, avocado, grapefruit
sections, and lettuce to bowl with dressing and toss to
combine. Season with salt and pepper. Arrange lettuce
leaves on individual plates and top with remaining
ingredients. Serve.
Avocado Nutrition Facts
Avocados are fruits, not vegetables, and
help consumers meet their daily intake
of fruits.
1
Ca lifornia Avoca do recipes from america’s Test kitchen
Grilled Spicy Lime
Chicken with Black Bean
and Avocado Salad
Serves 4
To determine when chicken is done, peek into the thickest part
with the tip of a small knife. The chicken should be opaque at
© 2012 America’s Test Kitchen. All rights reserved. Photography: Keller + Keller cover Photography: Courtesy of the California Avocado Commission
the center.
1/3 cup lime juice
½ cup chopped fresh cilantro
¼ cup olive oil
2 chipotle chiles, roughly chopped,
1 tablespoon honey
3 medium garlic gloves, minced
plus 2 tablespoons adobo sauce
Salt and pepper
8 boneless, skinless chicken thighs or breasts
2 (16-ounce) cans black beans, drained and rinsed
½ cup chopped scallions
1 red pepper, sliced thin
1 ripe, Fresh California Avocado, sliced thin
Lime wedges for serving
1. Light grill. Whisk lime juice, cilantro, oil, chiles
and sauce, honey, garlic, cumin, 1⁄2 teaspoon salt, and 1⁄4
teaspoon pepper together in small bowl.
2. Toss chicken with 1⁄4 cup lime juice mixture in
separate large bowl. Season with salt and pepper. Marinate
chicken in refrigerator while grill continues to preheat.
3. Toss beans, scallions, red pepper, and avocado with
1⁄4 cup lime juice mixture in serving bowl. Season with salt
and pepper to taste.
4. Grill chicken over very hot fire until well browned
on both sides and cooked through, 8 to 13 minutes. Transfer
chicken to serving platter and drizzle with remaining lime
juice mixture. Serve immediately with black bean and
avocado salad.
Avocado Nutrition Facts
Avocados are naturally sodium and
cholesterol-free.
2
Ca lifornia Avoca do recipes from america’s Test kitchen
Pineapple-Avocado Salsa
makes about 2 cups
For a lively salsa recipe that could be served as the perfect
accompaniment to fish or chicken, we balanced sweet pineapple
with crisp bell pepper and creamy avocado. Lime juice, cilantro,
and chiles gave the salsa recipe a balanced flavor profile.
We also found a way to make the salsa recipe a make-ahead
recipe: just hold off on adding the avocado until serving time.
½ small ripe pineapple, peeled, cored, and cut into
½-inch pieces
© 2012 America’s Test Kitchen. All rights reserved. Photography: Keller + Keller cover Photography: Courtesy of the California Avocado Commission
½ red bell pepper, seeded and chopped
1 ripe, Fresh California Avocado,
2 tablespoons chopped fresh cilantro
pit and skin removed
1 small jalapeño chile, seeded and minced
2 teaspoons dark brown sugar
3 tablespoons lime juice
Salt and pepper
1. Gently toss pineapple, bell pepper, avocado, cilantro,
and chile in medium bowl.
2. Stir brown sugar and lime juice together in small
bowl until sugar is dissolved, then stir into pineapple
mixture until combined.
3. Season with salt and pepper to taste. Serve.
Make ahead This salsa is best served within 1 hour. To
make ahead, mix all ingredients except avocado together and
refrigerate up to 1 day. When ready to serve, add avocado and
toss gently.
Avocado Nutrition Facts
Avocados are a nutrient-dense fruit and
one-fifth of a medium avocado (1 ounce)
has 50 calories and contributes nearly
20 vitamins, minerals and phytonutrients
to the diet. According to the Dietary
Guidelines for Americans 2010, nutrientdense foods provide vitamins, minerals
and other substances that may have
positive health effects, with relatively
few calories.
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Ca lifornia Avoca do recipes from america’s Test kitchen
Cobb Chicken Salad
Makes about 6 cups, Enough For 6 sandwiches
Serve on toasted white bread or a baguette. If making salad in
advance, refrigerate bacon separately.
½ cup mayonnaise
½ cup crumbled blue cheese
2 tablespoons sour cream
2 hard-boiled eggs, finely chopped
1 ripe, Fresh California Avocado, pitted, peeled,
and diced
© 2012 America’s Test Kitchen. All rights reserved. Photography: Keller + Keller cover Photography: Courtesy of the California Avocado Commission
5 cups chicken breast meat, cooked
Salt and pepper
4 slices bacon, cooked and crumbled
1. Mix mayonnaise, cheese, sour cream, and lemon
juice in large bowl until combined.
2. Add eggs, avocado, and chicken, then toss gently
until coated. Season with salt and pepper. Sprinkle with
crumbled bacon. Serve.
Make ahead Chicken salad can be covered with plastic wrap
and refrigerated up to two days.
Avocado Nutrition Facts
Avocados contribute good fats to
one’s diet, providing 3g of mono and
0.5g polyunsaturated fat per 1 oz. serving.
According to the American Heart
Association, mono and polyunsaturated
fats, when consumed in moderation and
eaten in place of saturated or trans fats,
can help reduce blood cholesterol levels
and decrease risk for heart disease.
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Ca lifor nia Avoca do r ecipes from a m e r ica’s Test k itch en
Chunky Guacamole
makes 2½ to 3 cups
Our best guacamole recipe put the avocado back where it
belonged, at center stage. We started with fully ripe (the fruit
yields slightly to a gentle squeeze when held in the palm of your
hand), small, rough-skinned Hass avocados. Then we mashed a
third of the avocados with a fork, combining them with the other
ingredients (onion, garlic, jalapeño, cilantro, salt, and cumin).
Dicing the remaining avocados and fold them in with a very light
hand gave our guacamole recipe the chunky texture we prefer.
To minimize the risk of discoloration, prepare the minced
ingredients first so they are ready to mix with the avocados as
© 2012 America’s Test Kitchen. All rights reserved. Photography: Keller + Keller cover Photography: Courtesy of the California Avocado Commission
soon as they are cut.
3
ripe, Fresh California Avocados
2 tablespoons minced onion
1 medium clove garlic, minced
1 small jalapeño chile, minced ¼ cup minced fresh cilantro leaves
¼ teaspoon table salt
½ teaspoon ground cumin (optional)
2 tablespoons lime juice
1. Halve one avocado, remove pit, and scoop flesh
into medium bowl. Mash flesh lightly with onion, garlic,
jalapeño, cilantro, salt, and cumin (if using) with tines of a
fork until just combined.
2. Halve and pit remaining two avocados, and prepare.
Gently scoop out avocado into bowl with mashed avocado
mixture.
3. Sprinkle lime juice over diced avocado and mix
entire contents of bowl lightly with fork until combined
but still chunky. Adjust seasoning with salt, if necessary,
and serve.
Make ahead Guacamole can be covered with plastic wrap,
pressed directly onto surface of mixture, and refrigerated up
to one day. Return guacamole to room temperature, removing
plastic wrap at the last moment, before serving.
Avocado Nutrition Facts
Avocados can fit into your weight loss
and fitness diet as they offer a variety of
nutrients, such as monounsaturated fat,
vitamin E, potassium and magnesium
that help keep metabolism and energy
level in high gear to improve strength.
5
Ca lifornia Avoca do recipes from america’s Test kitchen
Orange, Avocado,
and Watercress Salad
with Ginger-Lime Vinaigrette
Serves 4
For a better orange salad recipe, we came up with these rules:
for bold flavor, include lime juice in the dressing; allow the
oranges to drain before tossing them with the other ingredients
to eliminate excess juice; use just a small amount of greens (or
no greens at all); and toss the salad very gently to prevent the
© 2012 America’s Test Kitchen. All rights reserved. Photography: Keller + Keller cover Photography: Courtesy of the California Avocado Commission
greens from bruising and the orange pieces from falling apart.
3 medium oranges, peeled and sliced,
1 teaspoon fresh grated ginger
to make 1½ cups
¼ teaspoon Dijon mustard
1 tablespoon lime juice from 1 lime
pinch of cayenne pepper
1 tablespoon finely chopped mint leaves
Table salt
3 tablespoons vegetable oil
¼ small red onion, sliced very thin
1ripe, Fresh California Avocado
1 small bunch watercress, stemmed and cut
into 2-inch pieces (about 2½ cups)
1. Place orange pieces in nonreactive mesh strainer
set over bowl; let stand to drain excess juice. Meanwhile,
whisk ginger, mustard, lime juice, cayenne, mint, and
1/8 teaspoon salt in large bowl until combined. Whisking
constantly, gradually add oil. Toss onion in dressing and
set aside.
2. Halve and pit avocado; cut each half lengthwise to
form quarters. Using paring knife, slice flesh of each quarter (do not cut through skin) lengthwise into fifths. Using
soup spoon, carefully scoop flesh out of skin and fan slices
from each quarter onto individual plates; season avocado
lightly with salt.
3. Add oranges to bowl with onions; toss to coat.
Add watercress and toss gently. Divide watercress among
individual plates, mounding it in center; place portion of
orange pieces and onions on top of watercress. Drizzle any
dressing in bowl over avocado; serve immediately.
Avocado Nutrition Facts
A serving of avocado (⅕th of a medium
avocado or 1 oz.) contains the following
nutrients:
3g of monounsaturated fats which helps lower
blood cholesterol
2g/8% Daily Value (DV) Fiber—Fiber is known for
its benefits for your digestive system and its role
in colon cancer prevention, and fiber is good for
the heart, too
27 mcg/8% DV Folate—Promotes healthy cell and
tissue development. Research shows folate
(folic acid), another important component of the
B-vitamins, is important for a healthy pregnancy,
reducing your risk of serious birth defects of
the spine and brain, also known as neural tube
defects
81 mcg of Lutein, a natural antioxidant which
research suggests may help maintain healthy eyes
6.3 mcg/8% DV of Vitamin K that studies show
helps maintain strong bones in the elderly
152 mg/4% DV of Potassium, a very important
mineral to the human body that has various roles
in metabolism and body functions and is essential
for the proper function of all cells, tissues, and
organs
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