THE
UNIQUE FUSION AVOCADO RECIPE JASPER LAWSON
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THE
UNIQUE FUSION AVOCADO RECIPE JASPER LAWSON
Copyright Š 2019 By Jasper Lawson Printed by DIggy POD, Inc. in the United States of America. First edition & printing, 2019 All rights reserved. No part of this book may be reproduced in any form or by any means without permission from the publisher (or in the case of photocopying in Canada, without a license from Cancopy, the Canadian Copyright Licensing Agency). Critics, however, are welcome to quote brief passages by way of criticism and review. Penguin Random House 1745 Broadway New York, NY 10019 global.penguinrandomhouse.com
FO R ALL AVOCADO LOVE RS IN THE WORLD
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CONTENTS
9
10 - 11
EQUIPMENT
12 - 13
INGREDIENT
16 - 17
ABOUT AVOCADO
18 - 19
HOW TO ENJOY AVOCADO
22 - 23
EGG WHITE SANDWICH
24 - 25
AVOCADO AND EGG PIZZA
26 - 27
BUCKWHEAT PANCAKE
32 - 33
AVOCADO CHICKEN SALAD
34 - 35
AVOCADO CILANTRO LIME RICE
36 - 37
CHEESE + BERRY SANDWICH
42 - 43
CHICKEN ENCHILADAS
44 - 45
AVOCADO LIME SALMON
46 - 47
AVOCADO PASTA
52 - 53
CHOCOLATE PUDDING
54 - 55
KEY LIME PIE
58 - 69
INDEX
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EQUIPMENTS
Pots generally refer to high sided cookware that will often contain larger quantities of items.
A frying pan, fry-pan, or skillet is a flat-bottomed pan used for frying, searing, and browning foods.
A cutting or chopping board is a durable board on which to place food for cutting.
EQUIPMENTS NEEDED IN AN EVERY-DAY, WELL-STOCKED KITCHEN knives, spatula, ladle, pots, frying pan, cutting board
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INGREDIENTS
AVOCADO NUTRITION FACT Amount Per 1 avocado (201 g)
% Daily Value*
Total Fat 29 g
44%
Saturated fat 4.3 g
21%
Polyunsaturated fat 3.7 g Monounsaturated fat 20 g Cholesterol 0 mg
0%
Sodium 14 mg
0%
Potassium 975 mg
27%
Total Carbohydrate 17 g
5%
Dietary fiber 13 g
52%
Sugar 1.3 g
The Dietary Guidelines for Americans and
Protein 4 g
8%
the American Heart Association recommend eating less nutrient-poor foods and limiting the amount of saturated fat, trans
Vitamin A
5%
Vitamin C
Calcium
2%
Iron
Vitamin D
0%
Vitamin B-6
25%
heart-healthy monounsaturated or polyun-
Cobalamin
0%
Magnesium
14%
saturated; more than 75 percent of the fat
33% 6%
fat, added sugars and sodium consumed. The majority of fats in one’s diet should be
in avocados is unsaturated, good fat.
EGG
ONION
DOUGH
PEPPER
SALT
FLOUR
CHEESE
CHICKEN
PAPRIKA
VEGETABLE
CILANTRO
OLIVE OIL
RICE
LEMON
LIME
PASTA
GARLIC
MILK
HONEY
CHOCOLATE
SALMON
TORTILLA
BERRIES
BREAD
A B O U T AVO C A D O
ABOUT AVOCADO
HOW TO ENJOY AVOCADO
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ABOUT AVOCADO
The avocado is a tree, long thought to have originated in South Central Mexico, classified as a member of the flowering plant family Lauraceae. The fruit of the plant, also called an avocado, is botanically a large berry containing a single seed.
There are generally two types of avocados available in U.S. markets today—the Hass avocado from California and the West Indian avocado from Florida. The dark green Hass avocado was named for Rudolph Hass, a Wisconsin mailman who retired to Pasadena, California and obtained a patent for the “Hass” avocado tree in 1935. Hass avocados are nutty, buttery and rich in healthy oil (18 to 30 percent oil in a avocado). The light green Florida avocado is larger and juicier than the Hass variety, but it is less buttery, and has roughly 35 percent less fat than the Hass.
17
BACON
PINKERTON
OVAL SHAPE MEDIUM / LARGE SEED
LONG PEAR SHAPE SMALL SEED
GWEN
REED
PLUMP OVAL SMALL / MEDIUM SEED
ROUND SHAPE MEDIUM SEED
HASS
ZUTANO
OVAL SHAPE SMALL / MEDIUM SEED
PEAR SHAPE MEDIUM SEED
LAMB HASS
PUETE
OVAL SHAPE MEDIUM SEED
PEAR SHAPE MEDIUM SEED
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HOW TO ENJOY AVOCADO
To Prevent discoloring •
Sprinkle the cut avocado with lemon juice, lime juice or white vinegar, wrap tightly it in plastic wrap or place it in an airtight container, and then refrigerate it.
•
Keep the cut avocado with the seed.
19
Pick Your Avocados •
Squeeze the fruit in the palm of your hand. Ripe fruit will be firm but will yield to gentle pressure.
•
The Hass Avocado will turn dark green as it ripens, but other avocado varieties retain light-green skin when ripe.
Ripen Avocados •
Place the fruit in a plain, brown, paper bag and store it at room temperature (65 F to 75 F).
•
Including an apple or a kiwi fruit in the bag accelerates the process, because these fruits give off ethylene, a natural hormone that promotes ripening.
Cut Avocados Correctly 1)
Cut a avocado lengthwise around the seed. We recommend cutting into the avocado until the knife hits the seed, then rotating the avocado with one hand while holding the knife in the other hand.
2)
Remove the seed by pulling it out gently with knife.
3)
Peel the fruit by sliding your thumb under the skin.
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BREAKFAST
EGG SANDWICH
AVOCADO AND EGG PIZZA
AVOCADO PANCAKE
21
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Difficulty
Prep Time
Cook Time
Total Time
easy
5 min
5 min
10 min
23
BREAKFAST
EGG SANDWICH
INGREDIENTS
HOW TO COOK 1)
2)
Toast the bread and cook the egg whites
•
2 Slices whole grain bread
over med-low heat in a skillet.
•
2 egg whites
Cover with a lid to help the egg whites
•
1/2 an avocado mashed
•
1/4 cup pepper jack cheese
•
Salt and pepper
cook evenly. The egg whites should be cooked in about 2-3 minutes, depending upon your stove. 3)
Spread the mashed avocado evenly on both slices of toasted bread.
4)
Carefully top one slice of bread with the egg whites and the other slice with pepper jack cheese.
5)
Season with salt and pepper.
This protein packed breakfast sandwich is the perfect way to start the your morning. Homemade egg whites are sandwiched between avocado toast. It’s the perfect quick and easy breakfast that’s still a healthy breakfast!
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Difficulty
Prep Time
Cook Time
Total Time
easy
5 min
5 min
10 min
25
BREAKFAST
AVOCADO AND EGG PIZZA
INGREDIENTS
HOW TO COOK 1)
2)
Scoop the flesh into a bowl. Add the
•
1 large Hass avocado
cilantro, lime juice and salt. Mash.
•
1 tablespoon cilantro
•
1 1/2 teaspoons lime juice
•
1/8 teaspoon salt
•
1/2 pound pizza dough
•
4 large eggs
•
1 tablespoon oil
On a well-floured cutting board, roll each piece into a thin 6-inch circle.
3)
Heat a well-seasoned cast iron skillet over medium-high heat until very hot.
4)
Place one of the dough in the skillet. Cook for 1 to 2 minutes. Flip and cook other side until browned.
5)
Spread the avocado mixture onto dough and place a fried egg on top of a pizza.
Avocado, egg whites, and pepper jack cheese? A low cholesterol breakfast has never looked so good. But, this avocado egg sandwich? It is colorful and also delicious.
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Difficulty
Prep Time
Cook Time
Total Time
hard
15 min
10 min
25 min
27
BREAKFAST
AVOCADO PANCAKE
HOW TO COOK 1)
2)
In a large bowl stir the flour, sugar, salt
•
¾ cup Buckwheat flour
and baking soda. Mix with liquid ingredi-
•
½ cup All purpose flour
ents. Let it stand for at least 15 minutes.
•
1 Egg
(avocado puree)
•
1 teaspoon Baking soda
•
2 tablespoons Oil or Butter
•
2 tablespoon Sugar
•
1/4 cup Milk
•
1/4 teaspoon Salt
•
Oil
Pour one ladle of batter at a time on the heated griddle.
3)
Once the pancake begins to bubble around the edges, it is ready to be flipped.
4)
INGREDIENTS
Cook until the second side is done and stack the pancakes on a plate.
5)
Serve pancakes with butter, maple syrup or honey and a dollop of whipped cream.
Adding in some avocado puree means cutting out most of the butter or oil in this recipe. Nutritionally, Avocados are rich in Vitamin C and E which are anti-oxidants that protect the cells from free radical damage so it adds more nutrition to your breakfast.
Don’t skip breakfast. Reporting in
tion journal Circulation, Harvard Sc
ers studied the health outcomes of
ages 45 to 82 over a 16-year period who skipped breakfast had a 27% or death from heart disease
the morning meal. According to t
may make you hungrier and mor
which leads to a surge in blood sug
for diabetes, high blood pressu
els, all risk factors that can snowba
n the American Heart Associa-
chool of Public Health research-
f 26,902 male health professionals
d. They discovered that the men higher risk of heart attack than those who honored
the scientists, skipping breakfast
re likely to eat larger meals,
gar. Such spikes can pave the way
ure and high cholesterol lev-
all into a heart attack.
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LUNCH
AVOCADO CHICKEN SALAD
AVOCADO CILANTRO LIME RICE
CHEESE + BERRY SANDWICH
31
Difficulty
Prep Time
Cook Time
Total Time
easy
5 min
5 min
10 min
33
LUNCH
AVOCADO CHICKEN SALAD
INGREDIENTS
HOW TO COOK 1)
2)
In a bowl, mash the avocado with the lime
•
1/2 medium avocado
juice and mix in the brown mustard, garlic
•
1/2 lime
powder, and salt and pepper.
•
1-2 teaspoons mustard
•
1/2 teaspoon garlic powder
•
1 dash Salt and pepper
•
1 cup chicken breast
•
1/2 cup chopped vegetables
Mix in the chopped chicken breast and chopped veggies.
3)
Serve with your favorite bread or crackers.
This Avocado Chicken Salad is paleo and grain-free, vegetable-loaded, has no eggs and soy often found in conventional mayo-based salads, and completely satisfying and filling. Plus this salad is quick and easy to make, and is super simple.
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Difficulty
Prep Time
Cook Time
Total Time
easy
3 min
3 min
6 min
35
LUNCH
AVOCADO CILANTRO LIME RICE
HOW TO COOK 1)
2)
Bring the water and 1 tsp salt to a boil in a
•
1 3/4 cups water
medium saucepan.
•
1 tsp salt
•
2 cups brown rice
•
1 avocado, mashed
•
1 lime
•
1 tsp salt
•
1/4 cup fresh cilantro
Pour in the rice, bring it back to a boil and let the rice cook for 5 minutes.
3)
Remove the pan from heat and leave it covered for another 5-10 minutes.
4)
INGREDIENTS
Spoon the mashed avocado into the hot rice and mix together.
5)
Stir in the lime zest, lime juice, salt, and cilantro before serving.
This recipe could also be called guacamole rice because it tastes just like so. This is a quick and easy, healthy lunch, one that isn’t boring. It requires minimal ingredients but together they create something completely delicious.
Difficulty
Prep Time
Cook Time
Total Time
easy
5 min
5 min
10 min
37
LUNCH
CHEESE + BERRY SANDWICH
HOW TO COOK 1)
2)
Toast the bread and place on a cooling
•
2 slices of bread
rack to stay crisp but not hot.
•
1 avocado
•
4 medium strawberries
•
2-4 Tablespoons goat’s
Mash the avocado with a fork and then mash in the lemon juice + salt.
3)
Add the strawberries + balsamic, cooking for 3-5min until softened.
4)
INGREDIENTS
Add avocado to the toast as desired and
milk mozzarella •
1 teaspoon lemon juice
•
1/8 teaspoon salt
•
1/8 teaspoon pepper
add 1 layer of cooked strawberries. 5)
Top with a thin layer of goat cheese.
It may sound like an unlikely combination, but these three ingredients—and, of course, two slices of whole-grain bread—come together for a decadent and healthy lunch. Strawberries are rich in fiber and vitamin C, and a few tablespoons of goat cheese is a great way to get that cheesy flavor without having to pile on the calories.
Fuel up at the right time. In the
popularized the mantra “Eat brea
a prince and dinner like a pa
sense earlier in the day, when your for energy. That’s why in many Eur
of the day occurs in the afternoon.
yourself fuel before you do h you’re used to eating a smaller er meal later, you can still fill
has significantly fewer calorie
of salad and vegetables [is] big in v
1960s, nutritionist Adelle Davis
akfast like a king, lunch like
auper.” Why? Fueling up makes
r body needs the most calories opean countries, the largest meal
. “Ideally, you want to give
harder labor,” says Caplan. If meal for lunch and a largup with a hearty meal that
es. “A fairly large meal [that] is full
volume but light in calories,”
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DINNER
CHICKEN ENCHILADAS
AVOCADO LIME SALMON
AVOCADO PASTA
41
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Difficulty
Prep Time
Cook Time
Total Time
hard
20 min
20 min
40 min
43
DINNER
CHICKEN ENCHILADAS
HOW TO COOK 1)
Preheat the oven to 375 F for 5 minutes.
2)
Spread the avocado sauce down the tortilla. Then layer on some of the vegetable mixture, chicken and cheese.
3)
Cover the dish and bake for 20 min.
HOW TO COOK (AVOCADO CREAM) 1)
Melt the butter in a skillet.
2)
Add the flour, whisking until golden.
3)
Slowly whisk the broth into the mixture.
4)
Stir in the sour cream, cumin, salt, garlic
INGREDIENTS •
2 poblano peppers
•
1 jalapeño pepper
•
Flour tortillas
•
4 cups cooked chicken
•
2-3 cups cheese
•
2 Tbsp. butter
•
2 Tbsp. flour
•
2 cups chicken broth
•
3/4 cup sour cream
•
1/2 tsp. salt
•
1/2 tsp. garlic powder
•
1/4 tsp. pepper
•
2 California avocados
•
1 lime
powder and pepper. 5)
Transfer mixture to a blender.
6)
Add avocados, cilantro and lime juice,
and pulse until smooth.
Chicken and avocado come together with a creamy homemade sauce, wrapped in a warm tortilla, and topped off with lots of gooey cheese to make the perfect dinner. Even though it looks rich and oily, it is actually healthy and full of good nutritions.
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Difficulty
Prep Time
Cook Time
Cook Time
hard
20 min
20 min
40 min
45
DINNER
AVOCADO LIME SALMON
HOW TO COOK 1)
INGREDIENTS
Mix the salt, coriander, cumin, paprika,
•
2 lbs salmon
onion and black pepper together, rub the
•
1 tsp salt
salmon fillets with oil, and refrigerate for
•
1 tsp ground coriander
at least 30 minutes.
•
1 tsp ground cumin
•
1 tsp paprika powder
•
1 tsp onion powder
2)
Preheat the grill.
3)
Combine the avocado, onion, hot peppers,
•
1 tsp black pepper
cilantro, lime juice, olive oil and salt in a
•
1 avocado
bowl and mix well.
•
1 small red onion
4)
Grill the salmon to desired denseness.
•
3 mild hot pepper
5)
Serve the salmon topped with the avocado
•
2 limes
•
2 tbs cilantro
salsa, and with rice and patacones or thick green plantain chips on the side.
Salmon is a favorite come summer time, but its tasty all year round. And as evidenced by the ever-popular salmon-avocado roll sushi, the two make a winning combination. Hot peppers and red onion round out the avocado salsa for an extra kick.
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Difficulty
Prep Time
Cook Time
Total Time
normal
10 min
10 min
20 min
47
DINNER
AVOCADO PASTA
HOW TO COOK 1) 2)
3)
INGREDIENTS
Put your pasta on to cook in a large pan of boiling, salted water.
•
4 spaghetti
•
5 avocados
Scoop out the flesh of your avocados. Pop it into a blender with your lemon juice, garlic, olive oil, salt & basil. Blend until smooth & creamy.
•
2 lemons
•
2 cloves garlic
•
1/3 olive oil
Give it a taste, decide if it needs anything else. Set it aside until your pasta is ready.
•
1 big basil
•
Salt
•
Parmesan
4)
Toss together in a large bowl & sprinkle with freshly grated parmesan.
5)
Pop basil leaves on the top. Serve.
While it seems like an unorthodox combination, avocados actually make a fantastic pasta sauce too. Combined with lemon, garlic, olive oil, Parmesan cheese, and basil, it’s like a healthier (and greener) version of the classic Alfredo sauce. Use whole-wheat pasta and add some extra veggies to the mix to make it even healthier.
Don’t overdo it. Calories get burne
them, so theoretically it’s O.K. to ea
heavy dinner, you’re not as likely to
you turn in. “What you don’t bu
stored as fat, as you become
of the day,” says Tracy Lockwood
tor Nutrition. “Eating too close to b sugar and insulin, which causes
asleep. Therefore, your last meal s
and should be eaten at least thr sleep.” says Tracy Lockwood.
d up no matter when you eat
at after dark. But if you eat a
o get rid of those calories before
urn off is more likely to be
e less active toward the end
d, a registered dietitian at F-Fac-
bedtime increases your blood you to have a hard time falling
should be the lightest of the day
ree hours before you go to
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DESSERT
CHOCOLATE PUDDING
KEY LIME PIE
51
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Difficulty
Prep Time
Cook Time
Total Time
normal
10 min
5 min
15 min
53
DESSERT
CHOCOLATE PUDDING
HOW TO COOK 1)
INGREDIENTS
Remove avocados from the skin (and pit)
•
4 ripe avocados
and place in a food processor.
•
1/4 cup light coconut milk
•
4 tablespoons unsweetened
2)
Blend until combined and creamy.
3)
Add in all remaining ingredients, blending until pureed, scraping down the sides when needed to combine.
4)
Taste and season/sweetened additionally.
5)
Blend for a good 1-2 minutes, then serve
dark cocoa powder •
3 tablespoons honey
•
2 ounces of dark chocolate
•
2 teaspoons vanilla extract
•
1/8 teaspoon salt
with desired toppings.
Combined with coconut milk, some melted chocolate, and a few other ingredients, mashed avocado provides a great base for chocolate pudding. This recipe includes no butter and healthier than other puddings.
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54
Difficulty
Prep Time
Cook Time
Total Time
normal
10 min
10 min
20 min
55
DESSERT
KEY LIME PIE
How to Cook 1)
2)
Ingredient (FILLING)
Blend avocado, lime juice, coconut oil and
•
2 Avocados
raw honey together well until creamy. Set
•
2 Tbs Lime Juice
aside for later.
•
1/2 Cup Coconut Oil
•
2 Tbs Raw Honey
For the crust, process dates and almond pulp together until smooth.
3)
Taste and season the crust.
3)
Press the crust into greased muffin tins.
4)
Spoon in filling.
5)
Freeze for 1-2 hours.
Ingredients (CRUST) •
1/2 Cup Almond Pulp
•
1/2 Cup Dates
•
Pinch of Salt
•
Pinch of Cayenne
It’s the avocado filling that give this Key Lime pie its bright green color. Ground almonds and dates make a healthy crust, and honey adds a bit of sweetness.
Why did humans start eating sw
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meals? The factor could be our bra
many calories as possible. Accordin
erly, our appetite fades after we ea
food. A dessert course tricks our br
we eat the savory course, we rapid
become full — the pleasure of t (savory and hot). But as we
set of foods (sweet and cold — and we indulge in the pleasures
writes in “ Why Humans Like Junk F
weet things at the end of
ain’s primal urge to consume as
ng to food scientist Steven With-
at too much of the same type of
rain into wanting more food.“ As
dly reduce our hunger pangs and
the first course has passed indulge again with a new
d), our appetite re-energizes of eating once again,” Witherly
Food.”
59
INDEX A
F
accelerate
20
almond Pulp
55
fry-pan
avocado
flour
R 27
refrigerate
20
12
ripen
20
rice
14
8
H B
S
basil
49
browning
12
36
brown rice
hass
34
honey
54
salmon
47
20
saturated fat
11
skillet
45
sodium
11
hormone
I
C
ingredient cayenne
55
29
chicken breast
chocolate
54
cobalamin
11
cocoa powder
54
coconut milk
54
coriander
47
cumin
47
D
dietary fiber
dough
M mozzarella
spaghetti
49
strawberries
38
sugar
11
sandwich
25
38
O
T tip
21
onion
47
tuna
14
oil
14
14
P 11 15
E enchiladas
45
equipment
8
ethylene
14
20
tortilla
V
paprika
47
parmesan
49
vitamin
peel
21
pick
21
polyunsaturated
11
protein
11
purĂŠe
27
vanilla extract
54 11
61
COLOPHON
Type
Equipment
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“AVOCADO — THAT BUTTERY GREEN FRUIT THAT YOU CAN SPREAD ON A SANDWICH, DICE INTO A SALAD, MASH INTO AMERICA’S FAVORITE DIP MIX WITH OTHER INGREDIENTS. EVEN IF AVOCADOS WEREN’T AS NUTRITIOUS AS THEY ARE, THEY WOULD STILL BE A TREAT WORTH SERVING FREQUENTLY.”
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