CA Avocado Registered Dietitian Toolkit by California Avocado Commission

April 8, 2013 Dear Registered Dietitian/Retail Healthcare Professional: On behalf of the more than 5,000 California Avocado growers, we welcome you to the premier edition of the California Avocado Tool Kit for Supermarket Dietitians. The Tool Kit is loaded with information to help you educate your customers and introduce them to new usage ideas that are part of a delicious and healthful diet. This year’s crop is estimated to be 515 million pounds, which means plenty of California fruit for Cinco de Mayo, Mother’s Day and the traditional American summer holidays including Memorial Day, 4th of July and Labor Day. A consumer survey shows that California Avocados are preferred over Non-California Avocados: • 45% for reliability

• 59% for food safety

• 45% for taste

• 60% for freshness

• 50% for premium quality In addition to nutrition information, reference and education materials, we have included plenty of reproducible pages for you to distribute to your customers in-store or at community events. The nutrition messages, as they appear in this Tool Kit, have been approved by the USDA. Included in this Tool Kit are: • How to: Everything you need to become a California avocado expert, from how to choose to how to use; we’ve also included an actual “tool”—in the back of this binder you’ll find a California avocado cutter—this all-in-one tool makes it easy to cut, peel and serve • Recipes: You’ll find recipes for every occasion; each reproducible recipe includes nutrition and dietary information and a hi-res color photo • Seasonal Stories: Cinco de Mayo is around the corner. In Tab 7, you will find a customizable pitch letter for you to use with your local media outreach; cooking class instructions and recipes; social media content and intercom announcements • Major Initiative: The Wake Up to Breakfast with California Avocados! program features new recipes, tips about breakfast consumption and a California Avocado Commission microsite dedicated to enjoying California Avocados with breakfast. Check out Tab 6 for information • Educational Handouts and Recipes: Behind Tabs 11 and 12 are pages of reproducible information sheets for you to share with your customers You can also access the Tool Kit online at www.CaliforniaAvocado.com/healthcare-professionals The information included here, while comprehensive, is just the beginning. You will be receiving two supplements to add to your Tool Kit binder a little later in the season. If you have questions or special requests, please contact us. We look forward to working with you. For the California Avocado Commission,

Kathleen Johnson Laura Paden 818.597.0480 310.649.4781 Laura@PadenPR.com Kathleen@knjpr.com

Table of Contents

California Avocados—Tree to Plate.................................................. 1-2 CALIFORNIA AVOCADO NUTRITION........................................................... 3-4 CALIFORNIA AVOCADOS & YOUR DIET. . ..................................................... 5-7 DEMO TIPS: HOW TO CHOOSE & USE.......................................................... 8-9 USAGE SUGGESTIONS............................................................................ 10-13 WAKE UP TO BREAKFAST WITH CALIFORNIA AVOCADOS. . ....................... 14-17 CINCO DE MAYO . . ................................................................................. 18-25 American Summer Holidays. . ............................................................ 26-29 Baking and Fat Replacement............................................................ 30-33 PR AND SOCIAL MEDIA TOOLS. . ............................................................. 34-36 NUTRITION & USAGE MASTERS RECIPE MASTERS

C a l i f o r n i a Av o ca d o s — T r e e t o P l at e

California Avocados from Tree to Plate California avocados are in stores from April to September, but for our nearly 5,000 growers the California Avocado season is year-round. Nurturing and growing a flourishing California avocado tree is only part of the story. What happens during the entire California avocado season? Follow the journey as a California avocado is grown, picked, shipped, bought and enjoyed! The California Avocado Story— Supporting U.S. Grown Agriculture California produces about 90 percent of the nation’s avocado crop. Ninety-five percent of California avocados are the Hass (rhymes with “pass”) variety. The Hass variety accounts for about 80 percent of all avocados eaten worldwide. • A single California avocado tree can produce about 500 avocados (or 200 pounds of fruit) a year, although a tree usually averages about 150 fruit (or 60 pounds) • Every Hass avocado in the world can trace its roots to California. The original Mother Hass Tree was planted by California postal worker Rudolph Hass at his home in La Habra Heights, California in 1926 Promoting Good Agricultural Practices The California Avocado industry, comprised of nearly 5,000 diverse growers, most of which are small family farms throughout the state, is dedicated to providing consumers with consistently safe, high-quality and nutritious California avocados. C A L I F O R N I A AV O C A D O C O M M I S S I O N

C a l i f o r n i a Av o ca d o s — T r e e t o P l at e

Avocados and the Environment The California Avocado Commission is working with California avocado growers on the importance of using Good Agricultural Practices including: • California avocado growers employ a variety of cultural practices to support their land and surrounding environment, which may include utilizing solar energy and adopting innovative water systems • Avocado tree roots stabilize the soil and prevent erosion. Avocado orchards can reduce storm run-off and the possibility of flooding. By slowing run-off and filtering rain water, orchards can improve water quality • An annual field assessment of water to help ensure there are no contamination risks • The promotion of worker hygiene and field sanitation • Fruit identity program to enable traceability

C A L I F O R N I A AV O C A D O C O M M I S S I O N

C a l i f o r n i a Av o c a d o N u t r i t i o n

Here’s the

Scoop

the Goodness of

Fresh California Avocados: There are 13 vitamins that the body absolutely needs. Nutrient-dense California avocados naturally contain many of these vitamins, as well as minerals and “good fat.” One-fifth (1 ounce) of a medium avocado has only 50 calories and includes: MONOUNSATURATED FATS

LUTEIN

(3 g per serving)

(81 mcg)

Helps to lower blood cholesterol if used in place of saturated and trans fats.

A carotenoid that may be associated with a lower risk of eye diseases, such as cataracts and macular degeneration, and may help maintain the health of skin.

VITAMIN K (6.3 mcg/8% DV per serving)

A fat-soluble vitamin that plays an important role in blood clotting.

MAGNESIUM

FOLATE

An essential mineral for human nutrition. Helps produce energy and is important for muscle contraction and relaxation.

(27 mcg/6% DV per serving)

A water-soluble vitamin that promotes healthy cell and tissue development. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy, and helps to maintain normal levels of homocysteine in the blood system. POTASSIUM (152 mg/4% DV per serving)

Potassium has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues and organs. Potassium can help lower blood pressure by blunting the adverse effects of sodium on blood pressure. VITAMIN E (.590 mg/4% DV per serving)

An antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. At lower levels, vitamin E may help protect the heart. Vitamin E also plays a role in healthy skin and hair.

(9 mg/2% DV per serving)

VITAMIN C (2.6 mg/4% DV per serving)

A water-soluble vitamin and antioxidant that is necessary for normal growth and development. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments and blood vessels. VITAMIN B6 (.086 mg/4% DV per serving)

A water-soluble vitamin that helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

C a l i f o r n i a Av o c a d o N u t r i t i o n See Tab 11 for reproducible master

Single Serving Size =

2-3 thin slices

2 Tbsp. mashed or diced

2 Tbsp. guacamole

C A L I F O R N I A AV O C A D O C O M M I S S I O N

C a l i f o r n i a Av o c a d o S & Y o u r D i e t

California Avocados & Your Diet

Did you know... California avocados are included in dietary programs from some of the world’s leading nutrition organizations. When talking to, instructing or counseling your customers about healthy eating habits for themselves and their families, or about making dietary changes due to health issues, including diabetes, heart disease or hypertension, there’s good news. California avocados are included among the options for people following the dietary guidelines put forth by these organizations: • USDA’s Dietary Guidelines for Americans, 2010 • USDA’s MyPlate program • Produce for Better Health Foundation’s Fruits & Veggies— More Matters® program • American Diabetes Association’s Diabetes Food Pyramid • UCLA Center for Human Nutrition’s California Cuisine Food Pyramid • Oldways Preservation & Exchange Trust’s Mediterranean, Vegetarian and Latin American Diet Pyramids and Med Mark program • The DASH (Dietary Approaches to Stop Hypertension) Diet Eating Plan C A L I F O R N I A AV O C A D O C O M M I S S I O N

C a l i f o r n i a av o C a d o S & Y o u r d i e t

See tab 11 for reproducible master

Tips from Our Registered Dietitians & Health Experts Try these tips from our Registered Dietitians on how to include fresh California avocados in your daily meals to help meet the MyPlate recommendations of making half of your plate fruits and vegetables: TIP 1:

Add them to your breakfast Add fresh avocado to your breakfast for a dose of good fats, nearly 20 essential nutrients and delicious ﬂavor! Blend into a smoothie, scramble into eggs or spread on top of a whole grain bagel to provide a serving of fruit to your breakfast. Potassium Power Up Smoothie

TIP 2:

Add them to your sandwich Thinly slice or mash 1/5 of an avocado and add to your favorite sandwich or whole grain wrap to add a serving of fruit and a creamy richness to your lunch. Try using the avocado as an add-in or as a spread to replace mayonnaise. A one-ounce serving of avocado has half the calories and fat of two tablespoons of mayonnaise with none of the sodium or cholesterol. Portabella California Avocado and Pepper Jack Sandwich

TIP 3:

Nutrient-dense California Avocados make great desserts Try using avocados as a dessert ingredient in baked goods, ice cream and smoothies for a nutrient-dense ending to your meal.

TIP 4:

Less butter or shortening Replace half the fat in your favorite baked dessert with equal amounts of fresh avocado and you will increase your fruit intake. By substituting avocado, the nutritional value of the baked good is increased with the fruit’s contribution of nearly 20 vitamins, minerals and phytonutrients, along with “good fats” (poly and monounsaturated fats). Additionally, the overall calories in a recipe can be reduced by substituting avocado for an ingredient like butter. Two tablespoons of avocado has 50 calories, two tablespoons of butter totals 204 calories. The amount of fruit you need each day varies based on age, gender and level of physical activity.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

California Avocado Pineapple and Citrus Sherbet

California Avocado Oatmeal Cookies with Raisins

C a l i f o r n i a Av o c a d o S & Y o u r D i e t See Tab 11 for reproducible master

Avocados are included in the Mediterranean Foods Alliance Med Mark program, an initiative to encourage healthy, Mediterranean-inspired eating principles.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

DEMO TIPS: HOW TO CHOOSE & USE

California Avocados In-Store Demo Information Tips on selecting a Hass Avocado: • When selecting an avocado, look for California avocados as this premium fruit is known for its creamy texture developed while growing in the coastal climate and ideal growing conditions of the region • The easiest way to tell if an avocado is ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will yield to gentle pressure. Take care to avoid using your fingertips as they can cause bruising that may not be evident until the fruit is cut • Ready-to-eat avocados may be stored in the refrigerator for several days before use

Cutting and Peeling Avocados • Like all fruit, wash the avocado before cutting

Demo Instructions: • Using the cutting instructions above, cut and peel your California Avocados • Mash with a fork • Sprinkle lightly with seasoned salt

• Carefully cut the ripe avocado in half length-wise around the seed

• Serve with carrots, celery or cucumbers

• Rotate the avocado ¼ turn and cut length-wise around the seed to make ¼-avocado segments

• Ripe avocados can be stored in a refrigerator for later use such as a spread for sandwiches – or for a tasty dip

• Separate the quarters and remove the seed

• Add ½ teaspoon lemon juice per ½ mashed avocado to prevent discoloration and enhance flavor

• Starting from the tip, carefully peel each segment

• Lay plastic wrap directly on the surface of the mixture before covering. Refrigerate up to two to three days

Demo Supplies: • California Avocados • Table & Cutting Board • Knife & Fork • Seasoned Salt • Vegetables (washed)

Storing Avocados • Simply mash the remaining fruit in a covered storage container

Nutritional Information: • Avocados are fruits, not vegetables, and help consumers meet their daily intake of fruits • Avocados are naturally sodium and cholesterol free. Avocados contribute good fats to one’s diet, providing 3 g of mono and 0.5 g polyunsaturated fat per 1-oz. serving. • 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, nutrient-dense foods provide vitamins, minerals and other substances that may have positive health effects, with relatively few calories.

12 Mauchly • Suite L • Irvine, CA 92618-6305 • Phone: (800) 344-4333 • Fax: (949) 341-1970

If you have questions please contact:

Visit CaliforniaAvocado.com for more facts about avocados, recipes, nutrition and to view California Avocado grower profiles.

Kathleen Johnson (310) 649-4781 • kathleen@knjpr.com

Like us on Facebook (Facebook.com/CaliforniaAvocados) or follow us on Twitter (Twitter.com/CA_Avocados) for updates and contests.

Laura Paden (818) 597-0480 • laura@padenpr.com

C A L I F O R N I A AV O C A D O C O M M I S S I O N

DEMO TIPS: HOW TO CHOOSE & USE

See Tab 11 for reproducible master

How to Choose and Use California Avocados

INSIST ON C A L I F O R N I A AV O C A D O S

Selecting and Ripening Avocados • When selecting an avocado, look for California avocados as this premium fruit is known for its creamy texture developed while growing in the coastal climate and ideal growing conditions of the region • The easiest way to tell if an avocado is ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will yield to gentle pressure. Take care to avoid using your fingertips as they can cause bruising that may not be evident until the fruit is cut

Use reproducible master and customize Insert your logo here

• If avocados are not yet ripe, simply place them in a paper bag with an apple or banana for two to three days at room temperature. When they yield to gentle pressure, they’re ready

Cutting and Peeling Avocados • Like all fruit, wash the avocado before cutting • Carefully cut the ripe avocado in half length-wise around the seed • Rotate the avocado ¼ turn and cut length-wise around the seed to make ¼-avocado segments • Separate the quarters and remove the seed • Starting from the tip, carefully peel each segment

Storing Avocados • Ripe avocados can be stored in a refrigerator for later use as a spread for sandwiches—or for a tasty dip • Simply mash the remaining fruit in a covered storage container • Add ½ teaspoon lemon juice per ½ mashed avocado to prevent discoloration and enhance flavor • Lay plastic wrap directly on the surface of the mixture before covering. Refrigerate up to two to three days

Nutrition California avocados are a nutrient-dense fruit and one-fifth (1 ounce) of a medium avocado has 50 calories and contributes nearly 20 vitamins, minerals, and phytonutrients to the diet. In California avocados, the greatest concentration of beneficial carotenoids is in the dark green fruit of the avocado closest to the peel. To get to the nutrient-rich fruit directly under the peel, one should nick and peel the skin from the avocado.

1 Lu Q., California Hass Avocado: Profiling of Carotenoids, Tocopherol, Fatty Acid, and Fat Content During Maturation and From Different Growing Areas. J Agric Food Chem.2009; 57:10408–10413.

12 Mauchly • Suite L • Irvine, CA 92618-6305 • Phone: (800) 344-4333 • Fax: (949) 341-1970

Visit CaliforniaAvocado.com for more facts about avocados, recipes, nutrition and to view California Avocado grower profiles. Like us on Facebook (Facebook.com/CaliforniaAvocados) or follow us on Twitter (Twitter.com/CA_Avocados) for updates and contests. C A L I F O R N I A AV O C A D O C O M M I S S I O N

usage suggestions

Usage Suggestions Healthy eating and avocados can go hand in hand. Whether it’s calories, fiber, saturated fat or cholesterol, avocados have more of what you want and less of what you don’t want. Naturally cholesterol-free, avocados are a creamy and nutritious alternative to saturated fat laden spreads, toppings and dips. Creamy spreads and dips made from California avocados add a tasty twist to your meals, and a 1-ounce serving of fresh avocados contains 0 mg of cholesterol, 0 mg of sodium and 0.5 g saturated fat. See the chart for how avocados compare as a substitute on sandwiches, toast and in place of other popular foods.

Reference: USDA National Nutrient Database for Standard Reference, Release 18 (2005) and FDA Food Labeling Guidelines for Voluntary Nutrition Labeling of Raw Fruits, Vegetables and Fish (Vol. 71, No. 159); Appendix C to Part 101— Nutrition Facts for Raw Fruits and Vegetables (2006). Nutritional values are for the item listed only; not as consumed with other foods or ingredients.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

usage suggestions

Using fresh avocado on sandwiches and toast or substituted as a spread in place of many other popular foods may help reduce dietary intake of calories, fat, saturated fat, sodium and cholesterol. Put a new spin on familiar favorites like Deviled Eggs or use as a potato topper to replace butter and/or sour cream. When you compare the numbers, they tell a deliciously satisfying story:

C A L I F O R N I A AV O C A D O C O M M I S S I O N

usage suggestions

See Tab 12 for reproducible master

Deviled Eggs with California Avocado

For a fresh new twist on deviled eggs, fill egg white halves with mashed California Avocado and get 166 mcg of potassium per tablespoon.

INSIST ON C A L I F O R N I A AV O C A D O S

Use reproducible master and customize Insert your logo here

Preparation: 15 min

Total Time: 20 min

Cook Time: 35 min

Serves: 12

Ingredients

• 6 eggs • ¼ medium onion, finely diced • ½ stalk celery, finely diced • ¼ cup mayonnaise • 2 tsp. prepared mustard

• ¼ tsp. salt • 1⁄8 tsp. pepper • ½ ripe, Fresh California Avocado • Paprika (optional)

Instructions

1. Hard boil and cool eggs. Remove shells, slice in half and remove yolk. Set aside white to be filled. 2. Sauté onions and celery until tender. Place sautéed onions and celery into food processor (or blender) and purée. Add yolks, mayonnaise, mustard, salt, pepper and avocado and blend well. 3. Fill egg whites and sprinkle with paprika (if desired). *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Nutrition Information Per Serving: Calories 150; Total Fat 14 g (Sat 3 g, Trans 0 g, Poly 5 g, Mono 5 g); Cholesterol 190 mg; Sodium 240 mg; Potassium 150 mg; Total Carbohydrates 2 g; Dietary Fiber 1 g; Total Sugars 1 g; Protein 7 g; Vitamin A 322 (IU); Vitamin C 1.7 mg; Calcium 32 mg; Iron 1 mg; Vitamin D 44 (IU); Folate 36 mcg; Omega 3 Fatty Acid 0.5 g % Daily Value*: Vitamin A 6%; Vitamin C 2%; Calcium 4%; Iron 4% *Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

usage suggestions

This chart compares popular burger toppings and is a great tool to share with your customers during the summer months.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

W a k e U p t o B r e a k f a s t w i t h C a l i f o r n i a Av o ca d o s

Wake Up to Breakfast with California Avocados What happens when the most important meal of the day meets one of the most delicious fruits in the world? A better breakfast is born! Is your morning routine missing the pizzazz you need to put your best foot forward? Then give your breakfast a California avocado makeover. Building your breakfast with the help of California avocados is an easy way to enjoy a wholesome meal and provide you with energy to start the day. California avocados are an excellent addition to a well-balanced breakfast. They contribute nearly 20 vitamins, minerals and phytonutrients. One-fifth of a medium-sized avocado has 50 calories, 4.5 grams of â&#x20AC;&#x153;goodâ&#x20AC;? monounsaturated and polyunsaturated fats with no sodium or added sugars. So how can you reap the breakfast benefits of California avocados? On the following pages you will find our featured breakfast recipe as well as a chart of popular spreads to compare against mashed avocado that give your regular morning meal a beneficial boost. The Wake Up to Breakfast with California Avocados! program encourages avocado consumption by including avocados in breakfast recipes. Visit CaliforniaAvocado.com/avocados-for-breakfast and check out the microsite dedicated to enjoying California avocados with breakfast. In addition to the breakfast recipes, weâ&#x20AC;&#x2122;ve included USDA-approved nutrition messaging and articles from experts Michelle Dudash, award-winning registered dietitian and Cordon Bleu-certified chef and Katie Clark, MPH, RD, CDE. These articles support the importance of breakfast and include additional recipes, suggested uses and simple swaps in hot and cold dishes. You may be surprised to see how California avocados stack up against other popular breakfast spreads. Try replacing these choices with California avocados to save on calories, saturated fat, cholesterol and sodium, as well as add beneficial nutrients.

Breakfast topping comparison per FDA customarily consumed serving size. Per USDA National Nutrient Database for Standard Reference, Release 24 * The recommended daily limit for saturated fat is 20 grams, based on a 2,000-calorie diet. **The recommended daily limit for cholesterol is 300 milligrams, based on a 2,000-calorie diet. C A L I F O R N I A AV O C A D O C O M M I S S I O N

W a k e U p t o B r e a k f a s t w i t h C a l i f o r n i a Av o ca d o s

See Tab 12 for reproducible master

Featured Recipe

California Avocado Toast with Fried Egg Fried egg lovers, get ready. The creamy richness of the avocado with the fried egg is going to send your taste buds into overtime, but the goodness does not stop there. The combination is tasty, nutritious, and a source of Vitamin C (15% DV), Iron (10% DV) and Calcium (20% DV). Get creative with toast toppers. Substitute the egg with tomato or bacon (as shown here) or try all three together and experiment with different breads.

INSIST ON C A L I F O R N I A AV O C A D O S

Use reproducible master and customize Insert your logo here

Ingredients

• 1 slice bread (try thick, crusty artisan breads, sourdough, rye, wheat, multigrain or any bread you prefer) • ½ ripe, Fresh California Avocado, peeled, seeded and mashed

• Cooking spray • 1 egg • Fresh ground pepper • Salt to taste

Instructions

1. Toast the bread, and then spread with the mashed avocado. 2. Heat a small nonstick skillet to medium heat and spray with cooking spray. Crack egg into skillet and fry as desired (sunny side up, over easy, medium or hard). Place cooked egg onto avocado toast. 3. Sprinkle with salt and pepper if desired; enjoy. SERVING SUGGESTION:

Top with sliced hard-boiled egg instead of the fried egg. Or top California Avocado Toast with crispy reduced-sodium bacon, slices of red, ripe tomatoes, or other favorites. Nutrition Information Per Serving: Calories 260; Total Fat 17 g (Sat 3 g, Trans 0 g, Poly 2.3 g, Mono 9 g); Cholesterol 185 mg; Sodium 490 mg; Potassium 450 mg; Total Carbohydrates 19 g; Dietary Fiber 6 g; Total Sugars 3 g; Protein 10 g; Vitamin A 381 (IU); Vitamin C 7.7 mg; Calcium 214 mg; Iron 2.3 mg; Vitamin D 41 (IU); Folate 115 mcg; Omega 3 Fatty Acid 0.1 g % Daily Value*: Vitamin A 8%; Vitamin C 15%; Calcium 20%; Iron 10% *Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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W a k e U p t o B r e a k f a s t w i t h C a l i f o r n i a Av o ca d o s

Customizable pitch to use with your local media during California avocado season (April—September) to secure on-air interviews and/or quotes in local publications

Dear (Producer), There’s a reason why they say that breakfast is the most important meal of the day. It literally wakes up the body’s metabolism and keeps blood sugars at even keel. Now is the perfect time of year to take advantage of the abundance of in-season fresh fruits and vegetables to make breakfast more interesting and help meet daily nutrition recommendations. Did you know that: • Eating a healthy breakfast is associated with improved cognitive function (especially memory), reduced absenteeism, and improved mood.1 • The Dietary Guidelines for Americans, 2010 encourages people to eat a nutrient-dense breakfast because not eating breakfast has been associated with excess body weight, especially among children and adolescents. Consuming breakfast also has been associated with weight loss and weight loss maintenance, as well as improved nutrient intake.2 I’d like to “wake up” your hosts/anchors and viewers with some new ideas for breakfast that include California Avocados. That’s right—avocados for breakfast. Building your breakfast with the help of California Avocados is an easy way to enjoy a wholesome meal and provide you with energy to start the day. As a fruit with “good” mono- and polyunsaturated fats and nearly 20 vitamins and minerals, California avocados are a great addition to favorite breakfast meals. I have several recipes, including smoothies, egg dishes and baked goods, as well as simple swaps for a live or taped recipe/cooking segment. Or, I can prepare the recipes ahead of time and talk your hosts through the important nutrients contained in each menu item that contribute to a healthy and satisfying breakfast. I will call you in the next few days to explore this segment idea and schedule a date and time. In good health,

(Name and Title)

1. Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzl JD. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc. 2005;105:743-760. 2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Page 19. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.

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W a k e U p t o B r e a k f a s t w i t h C a l i f o r n i a Av o ca d o s

Tweets A healthy breakfast is associated with improved cognitive function and reduced absenteeism – add @CA_Avocado for a well-balanced meal Build your breakfast with the help of @CA_Avocado. Enjoy a wholesome meal + provide energy to start the day http://bit.ly/WBUseh Choose foods at breakfast that offer fiber, protein + complex carbohydrates for sustained energy => http://bit.ly/ZbZFpS Enjoy @CA_Avocado as part of a wholesome breakfast! See how they compare to other popular spreads for toast: http://bit.ly/10ZU6B9 Try this tasty smoothie that provides an excellent source of protein, fiber, vitamin C, folate + B12: Avocado and Melon Breakfast Smoothie

Store Intercom Announcements Did you know that the Dietary Guidelines for Americans, 2010 recommends that Americans consume less than 10% of calories from saturated fat? Since a California avocado’s fat is seventy-five percent unsaturated, they make a great substitute for foods high in saturated fat. Your [store name] dietitian suggests using California avocados on top of your whole grain toast or bagel for a wholesome meal. Looking for a refreshing idea for breakfast? Your [store name] dietitian recommends using California avocados to make a tasty smoothie. Two tablespoons of California Avocado in a homemade fruit smoothie gives you the “good” fat, fiber, vitamins and minerals to fuel you throughout the morning. Does your breakfast need a makeover? California avocados are an excellent addition to a well-balanced breakfast. They contribute nearly 20 vitamins, minerals and phytonutrients and one-fifth of a medium-sized avocado has only 50 calories. Try it in an omelet to send your taste buds soaring. If you think butter and cream cheese are the only savory breakfast spreads, think again. Sliced or mashed California Avocados on 100% whole-grain toast, English muffins or bagels replaces artery-clogging saturated fats with “good” monounsaturated and polyunsaturated fats. Sprinkle with flaked sea salt and freshly ground black pepper for added flavor.

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C i nc o d e M a y o

Celebrate Cinco de Mayo with

California Avocados

Cinco de Mayo is one of the largest avocado consumption days of the year for California avocados. In fact, an estimated 87.3 million pounds of avocados will be consumed during this year’s celebrations—that’s 175 million individual avocados or 349 million servings of guacamole. What a great way to usher in California avocado season! This year’s California avocado crop is estimated at about 515 million pounds, which means plenty of California fruit for Cinco de Mayo and the traditional American summer holidays including Memorial Day, 4th of July and Labor Day. This Cinco de Mayo, give your customers the reasons (and the recipes) to take them beyond guacamole by featuring California avocados in your demos or cooking classes. Provided here are recipes for two Cinco favorites—tacos and enchiladas— and cooking class instructions, whether you have a full kitchen for your class or a simple demo table. No Kitchen Recipe Demo: California Avocado Veggie Tacos. This recipe is also approved by the American Diabetic Association for those eating a diabetic diet. Kitchen Demo: Chicken and California Avocado Enchiladas. For this recipe, rotisserie chicken prepared at your store can be used.

The recipes are included in this section as well as under Tab 12—Recipe Masters.

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C i nc o d e M a y o

California Avocados Cinco de Mayo Demo and Cooking Class Overview Cooking Class Outline and Directions This outline provides you with detailed information about how to select ripe California avocados, provides instruction on the “cut, nick and peel” method for preparing the fruit, and includes suggestions for creating interactive opportunities with your customers. Activities and Procedures: 1. Show your customers how to tell when a California avocado is ripe The easiest way to select a ripe avocado is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will yield to gentle pressure. Take care to avoid using your fingertips as they can cause bruising that may not be evident until the fruit is cut Optional activity: Place a ripe avocado in your customer’s hand and have them gently squeeze (or pass around if you have a group); the avocado will yield to gentle pressure when placed in palm of their hand Helpful hint: Ready-to-eat avocados may be stored in the refrigerator for several days before use 2. Provide tips for easy preparation of avocado Demonstrate basic prep of California avocado using the cut, nick and peel method as shown and described below

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Cut, Nick and Peel Avocados • Like all fruit, wash the avocado before cutting • Carefully cut the ripe avocado in half length-wise around the seed • Rotate the avocado ¼ turn and cut length-wise around the seed to make quarter avocado segments • Separate the quarters and remove the seed • Starting from the tip, carefully peel each segment

Cut, Nick & Peel Suppor ting Materials:

• California Avocado Cutter (included in your kit) • Fresh California avocados • Copies of the recipe for hand-out (hand-out can be customized with your logo) Talking points:

• California avocados are naturally sodium- and cholesterol-free and can be part of a healthful 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 • One-fifth of a medium California avocado (1 ounce) provides 8% of the Daily Value of fiber, while enjoying one-half of a medium California avocado provides 20% of the Daily Value • The avocado is virtually the only fruit that has mono and polyunsaturated good fat • The greatest concentration of beneficial carotenoids is in the dark green fruit of the California avocado found closest to the peel1 • To get to the nutrient-rich fruit directly under the peel, one should nick and peel the skin from the avocado1 1 Lu Q., California Hass Avocado: Profiling of Carotenoids, Tocopherol, Fatty Acid, and Fat Content During Maturation and From Different Growing Areas. J Agric Food Chem.2009; 57:10408–10413.

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Preparation: 15 min

Total Time: 10 min

Cook Time: 25 min

Serves: 12

Ingredients

• 1 ripe, Fresh California Avocado • Non-stick cooking spray • 1 1⁄4 cups onion, julienne strips • 1 1⁄2 cups sweet green pepper, julienne strips

• 1 1⁄2 cups sweet red pepper, julienne strips • 1 cup cilantro • 1 1⁄2 cups Fresh Tomato Salsa (recipe below) • 12 (8-inch) flour tortillas

Fresh Tomato Salsa (Yield: 1 1/2 cups) • 1 cup fresh tomatoes, diced • 1/3 cup onions, diced • 1⁄2 clove garlic, minced • 1/2 tsp. jalapeño peppers, minced

• 2 tsp. cilantro, minced • 1 pinch cumin • 1 1⁄2 tsp. fresh lime juice

Instructions 1. Prepare Fresh Tomato Salsa in advance (see below). Spray skillet with non-stick cooking spray. 2. Lightly sauté the onion and green and red peppers. Mince cilantro and cut avocado into 12 slices. Warm tortillas in oven or in a cast iron skillet and fill with sautéed peppers and onions, cilantro, avocado slices and salsa. Fold tortilla over and serve. Salsa Preparation Mix together all ingredients and refrigerate. SERVING SUGGESTION: This makes a quick snack for children after school or easy lunch. The fresh salsa can be made ahead and keeps for 2 days under refrigeration. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Nutrition information per serving: 158 calories, 5 g fat, 0.8 g saturated fat, 1.3 g polyunsaturated fat, 2.7 g monounsaturated fat, 0 mg cholesterol, 175 mg sodium, 25 g total carbohydrate, 2 g dietary fiber, 3 g sugars, 4 g protein

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Preparation: 15 min

Total Time: 20 min

Cook Time: 35 min

Ingredients • 1 cup diced cooked chicken or turkey • ¼ cup chunky salsa • 1/3 cup minced green onions • 1 cup shredded Cheddar-Jack-blend cheese

Serves: 4

• 8 (5- to 6-inch) corn tortillas • 1 ripe, fresh California Avocado • 1½ cups red enchilada sauce

Instructions 1. Heat oven to 375 degrees F and line a 6 x 12-inch casserole or baking pan with non-stick foil. (May also use a 9 x 13-inch casserole; simply shape foil to create a tortilla-width pan shape inside.) 2. Cut avocado in half; wrap half in plastic wrap and refrigerate until needed. Peel and dice remaining half. 3. Combine chicken, salsa, green onions and the diced avocado. 4. Place half of the tortillas on a microwave-safe plate. Cover with a damp paper towel and microwave on high for 30 seconds to soften tortillas. 5. Place tortillas side by side in the casserole dish. Divide half of the chicken filling among the tortillas. Roll up tortillas and turn seam side down. Repeat with remaining tortillas and filling. 6. Pour enchilada sauce over the rolled tortillas and top with cheese. 7. Bake for 20 minutes. Just before the end of baking time thinly slice the remaining avocado. Remove enchiladas from oven, top with avocado slices and serve. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Quick Tip: Use rotisserie chicken from the grocery store. Serving suggestion: Drizzle with low-fat sour cream. Nutrition Information Per Serving (Note: A combination of white and dark meat chicken was used to calculate nutrition information): Calories 400; Total Fat 21g (Sat 7 g, Trans 0 g, Poly 2.5 g, Mono 8 g); Cholesterol 75 mg; Sodium 820 mg; Potassium 410 mg; Total Carbohydrates 31 g; Dietary Fiber 6 g; Total Sugars 3 g; Protein 25 g; Vitamin A 847 (IU); Vitamin C 10 mg; Calcium 253 mg; Iron 1.7 mg; Vitamin D 8 (IU); Folate 47 mcg; Omega 3 Fatty Acid 0.1 g % Daily Value*: Vitamin A 15%; Vitamin C 15%; Calcium 25%; Iron 10% *Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

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Customizable pitch

to use with local media during California avocado season (April – September)to secure on-air interviews and/or quotes in local print Dear (Producer), Cinco de Mayo has become a popular time to enjoy food and beverages traditional to this occasion. It’s also a celebratory time where fat, calories, carbs and sodium can add up...fast. A little pre-party planning and a few simple swaps can keep the celebration from having you saying “oh no” to “ole!” I’d like to share a few simple swaps with your hosts and viewers about how easy it is to make their menu healthier. Simple full-flavor food substitutions will help them to make smart, balanced choices when dining out or taking part in a Cinco de Mayo fiesta, while reducing calories and saturated fat. This is a great opportunity to include California avocados in Cinco de Mayo dishes. Cinco de Mayo is one of the largest avocado consumption days of the year. In fact, a projected 87.3 million pounds of avocados will be consumed during this year’s celebrations—that’s 175 million individual avocados. And avocados can be a part of a healthy diet. While California-grown avocados are widely acknowledged for their exceptional flavor, the fruit also contributes nutritional benefits. • California avocados contribute “good fats” (poly and monounsaturated fats) to one’s diet • Avocados contribute nearly 20 vitamins, minerals and nutrients that can enhance the nutrient quality of your diet I will call you in the next few days to discuss the nutrition and dietary messages, recipes and swaps for this festive and flavorful segment. In good health,

NAME OF RD

C A L I F O R N I A AV O C A D O C O M M I S S I O N

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Supporting information

for RDs to use with pitch/or during interviews

Nutrition Facts: Avocados act as a “nutrient booster” by enabling the body to absorb more fatsoluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit. An ounce of avocado contains 81 micrograms of lutein, a natural antioxidant concentrated in the Macula of the eye that may help maintain eye health as we get older. For a nutrient boost, enjoy guacamole as a dip or side with your favorite dishes. About two tablespoons or two to three thin slices of avocado has 50 calories. Made with nutrient-dense California avocados, guacamole is a source of better “good fats”—both polyunsaturated and monounsaturated fats—and California avocados offer nearly 20 vitamins, minerals and phytonutrients.

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Tweets #CincoDeMayo is among the largest California avocado consumption days of the year. Try this yummy veggie twist on tacos: http://ow.ly/itxBn Mashed @CA_Avocado makes a great sub for sour cream this #CincoDeMayo! 2 Tbsp is only 50 calories + you save 3 grams of saturated fat! About 87.3 million pounds of avocados will be consumed during this year’s #CincoDeMayo celebrations - that’s 349 million servings of guacamole! #CincoDeMayo is around the corner and that means lots of guacamole made with nutrient-dense California avocados

Store Intercom Announcements Did you know that Cinco de Mayo is one of the largest avocado consumption days of the year for California avocados? In fact, an estimated 175 million individual avocados will be consumed during this year’s celebrations! Did you know that simple full-flavor food substitutions can help you make smart, balanced choices when dining out or taking part in a Cinco de Mayo fiesta? Substitute sour cream with two tablespoons of mashed California avocado and you’ll save three grams of saturated fat! Did you know that avocados act as a nutrient booster? They enable the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as the antioxidant lutein, which may help maintain healthy eyesight as we age. Looking for that perfect Cinco de Mayo treat that tastes good and can be part of a healthful diet? Your [store name] dietitian recommends enjoying guacamole as a dip or side with your favorite dishes. Two tablespoons or two to three thin slices of avocados has 50 calories. Did you know that guacamole, made with nutrient-dense California avocados, is a source of “better fats”—both polyunsaturated and monounsaturated fats? And California avocados offer nearly 20 vitamins, minerals and phytonutrients.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

A m e r i c a n S u m m e r H o l i day s

The California Avocado Commission has created the “Have a Blast with California Avocados” recipe brochure giving you (and your customers) even more reasons to celebrate summer with 13 recipes – some new (Cherry Tomato Bombs) and some that put a new spin on a classic (Classic Seven Layer Salad). Every recipe includes nutrition information and a hi-res photo. The brochure also features tips on how to choose and use avocados and a spread and dip comparison chart. California avocados are in season through September and pair well with summer fruits and vegetables to create new flavors. Taking advantage of the wide variety of in season produce also is a great way to follow the USDA’s MyPlate recommendation to fill half your plate with fruits and vegetables.

Use this customizable pitch with your local media to secure on-air interviews and/or quotes in local print Dear (Producer), Summer is here and it’s time to celebrate the flavors of the season! California avocados are a summertime favorite. We love this versatile fruit (yes, it’s a fruit) for its smooth creamy texture and exceptional flavor, but as a registered dietitian, I appreciate that it also contributes nutritional benefits: • Avocados contribute “good fats” (poly and monounsaturated fats) to one’s diet • Avocados contribute nearly 20 vitamins, minerals and phytonutrients that can enhance the nutrient quality of your diet I also love the way avocado pairs with other fresh summer fruits and vegetables like in the California Avocado Red, White & Blueberry Salsa. This simple and flavorful three-fruit salsa (that’s right, tomatoes are also a fruit) is bursting with flavor and Vitamins A (15% DV) & C (30% DV). Or a modern take on the Classic Seven Layer Salad with avocados, a “better good fats” – both poly and monounsaturated, with dressing lightened up by using nonfat Greek yogurt and light sour cream. These are just two AllAmerican examples for making every summer get-together a celebration. I would welcome the opportunity to share recipes and serving suggestions to make every summer celebration a blast with you and your viewers. I will call you in the next few days to discuss the nutrition and dietary messages, recipes and swaps for tasty summer celebrations! In good health, NAME OF RD (Name and Title)

C A L I F O R N I A AV O C A D O C O M M I S S I O N

A m e r i c a n S u m m e r H o l i day s

Looking for a patriotic salsa to serve this summer? California Avocado Red, White & Blueberry Salsa is fresh and tasty, simple to make and a genuine American twist on salsa, with 15% DV Vitamin A, 30% DV Vitamin C and 6% DV Iron. Blueberries are one of the few truly blue foods on earth, but did you know they don’t start that way. They first appear white, turn red and finally blue, making them an All-American berry. They’re a perfect complement to All-American California avocados, which are the only Hass avocados grown in the USA. Try it with your favorite simply grilled chicken, pork or fish. This vegan, low fat salsa complies with the dietary guidelines for Fruits & Veggies— More Matters and Mediterranean Foods Alliance.

Total Time: 1 hour

Serves: 4

Ingredients

• ½ sweet white onion, minced • 2 ripe, red tomatoes, diced • 2 Serrano chiles, stemmed, seeded and minced • 1 Tbsp. minced fresh mint, cilantro or basil

• 1 ripe, Fresh California Avocado*, peeled, seeded and diced • ½ cup fresh Naturipe® blueberries • ¼ tsp. sea salt

Instructions

Gently combine all ingredients. Let rest for at least 10 minutes before serving to allow the flavors to combine. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Nutrition Information Per Serving: Calories 100; Total Fat 6 g (Sat 0.5 g, Trans 0 g, Poly 0.5 g, Mono 4 g); Cholesterol 0 mg; Sodium 120 mg; Potassium 380 mg; Total Carbohydrates 11 g; Dietary Fiber 3 g; Total Sugars 4 g; Protein 2 g % Daily Value*: Vitamin A 15%; Vitamin C 30%; Calcium 2%; Iron 6%

C A L I F O R N I A AV O C A D O C O M M I S S I O N

INSIST ON C A L I F O R N I A AV O C A D O S

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A m e r i c a n S u m m e r H o l i day s

Vintage California Avocado Recipe: California avocados have been part of summer picnics and get-togethers for generations. We found this classic recipe photo from our California Avocado Commission archives and lightened the recipe up a bit for modern times!

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Total Time: 15 minutes, plus chill time

Serves: 12

Ingredients

• 1 cup plain nonfat Greek yogurt • 1 cup light sour cream • 1 (1-oz) package dry ranch dressing mix • 12 cups mixed salad greens • 3 cups cooked and cubed turkey, ham, or chicken, or a combination of any of the three

• 3 ripe, Fresh California Avocados*, peeled, seeded and cubed • 1 oz. blue cheese, crumbled • 4 green onions, thinly sliced • 6 slices lower sodium bacon, cooked and crumbled • 3 hard cooked eggs, chopped • 1 pt. cherry or grape tomatoes

Instructions

Stir together yogurt, light sour cream and dressing mix; chill while layering the rest of the ingredients. Layer greens, meat, avocados, blue cheese and onions in a deep glass salad bowl or 9 x 13-inch glass baking dish. Spread chilled dressing evenly over salad. Decorate top of salad with bacon, eggs and tomatoes. Chill 4 to 8 hours before serving. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Nutrition Information Per Serving: Calories 200; Total Fat 12 g (Sat 3.5 g, Trans 0 g, Poly 1.5 g, Mono 5 g); Cholesterol 75 mg; Sodium 800 mg; Potassium 610 mg; Total Carbohydrates 10 g; Dietary Fiber 4 g; Total Sugars 2 g; Protein 14 g % Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 10%; Iron 8%

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A m e r i c a n S u m m e r H o l i day s

Tweets Whether it’s for the 4th of July, Labor Day or any barbeque @CA_Avocado add delicious flavor to get-together dishes http://bit.ly/XHcAUw This 4th of July, put some green in your red, white & blue menu with California Avocado Red, White and Blueberry Salsa http://bit.ly/195nYeP Lighten up Classic Seven Layer Salad—sub nonfat Greek yogurt for mayo— the perfect addition to your 4th of July party http://bit.ly/16kKPGF Offer your 4th of July party-goers healthful alternatives. Consider using @CA_Avocado as a spread on burgers instead of mayo.

Intercom Announcements Need a new idea for the grill this summer? Try a unique appetizer! Grilled California Avocados. They’re delicious and ready in minutes. Serve and watch them disappear! Did you know that California avocados are at peak availability during the summer holiday season? They can be paired easily with many other fresh seasonal ingredients for the perfect backyard bash! Did you know that fresh avocado on burgers, hot dogs, sandwiches and toast as a spread in place of many other popular foods may help reduce dietary intake of calories, fat, saturated fat, sodium and cholesterol?

C A L I F O R N I A AV O C A D O C O M M I S S I O N

B a k i n g a n d Fa t R e p l ac e m e n t

Baking and Fat Replacement You may not immediately think of California avocados as something to use in baking, but this versatile fruit is a great item to include in your recipes as a fat replacement. Health-conscious bakers can substitute avocado for many traditional baking ingredients, such as butter or shortening. Simply replace these ingredients with an equal amount of avocado (e.g., replace one cup of butter or shortening with one cup of mashed avocado) in any muffin, quick bread and even some brownie and cookie recipes. By substituting avocado, the nutritional value of baked goods is increased with the fruitâ&#x20AC;&#x2122;s contribution of nearly 20 vitamins, minerals and phytonutrients, along with â&#x20AC;&#x153;good fatsâ&#x20AC;? (poly and monounsaturated fats). Additionally, the overall calories in a recipe can be reduced by substituting avocado for an ingredient like butter. Two tablespoons of avocado has 50 calories, two tablespoons of butter totals 204 calories. And, when it comes to creamy potato or pasta salads, which most often call for mayonnaise, substituting mashed avocado is a creative way to deliver delicious creaminess while reducing fat and calories. Compare it for yourself: A serving of mayonnaise is one tablespoon, which has 57 calories, 5 g fat, 4 g cholesterol and 105 mg of sodium. A serving of avocado is two tablespoons, has 50 calories, 4.5 g of fat, 0 g cholesterol and 0 mg sodium. The choice is easy; avocados add taste and creaminess, with less calories, fat, cholesterol and sodium. Avocados substituted in salad dressing can have positive results on the nutrition values of that dressing. Try California avocados and balsamic vinegar in place of your favorite creamy dressing and you can reduce calories, fat and cholesterol and add fiber.

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B a k i n g a n d Fa t R e p l ac e m e n t

30a

Customizable pitch Use this customizable pitch with your local media to secure on-air interviews and/or quotes in local print

Dear (Producer), I’d like to reveal a “baker’s secret ingredient” that can cut fat and calories and contributes nearly 20 vitamins, minerals and phytonutrients. And, what’s good for your sweets is good for your savory. This same ingredient is a flavorful substitute for mayonnaise in salads such as potato or pasta. Would you like me to share my secret with you and your viewers? The creamy, smooth goodness of California avocados make them a wonderful fat replacement or substitute… and as a registered dietitian I appreciate that avocados contribute “better” good fats (poly and monounsaturated) to one’s diet. Want to taste for yourself? I’d be happy to wake up your morning with AvocadoBlueberry Muffins or demonstrate how to make Guacamole Potato Salad. These are two of my favorite recipes for using avocados as a fat replacement. We can discuss others—cakes, quick breads, cookies, sandwich spreads… I will call you in the next few days to discuss this delicious segment idea with you. In good health,

NAME OF RD

C A L I F O R N I A AV O C A D O C O M M I S S I O N

B a k i n g a n d Fa t R e p l ac e m e n t

An all-American summer entertaining favorite gets an update by replacing the mayonnaise in a traditional potato salad with mashed avocado. This recipe is also vegan and low sodium (less than 140 mg of sodium per serving).

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Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes, plus chill time Serves: 8 Ingredients

• 2 lbs. small red potatoes, cleaned • 2 green onions, whites only, finely chopped • 2 ripe, Fresh California Avocados*, peeled, seeded and • 1 large Serrano pepper, seeded and minced mashed • 2 cloves garlic, minced • ½ tsp. salt, or to taste INSTRUCTIONS

Place potatoes in a microwave-safe bowl. Cover with water and microwave on high for 10 minutes. Test for doneness by piercing one potato with a fork. The fork should slide in with gentle resistance. Continue cooking if not done, otherwise carefully drain the potatoes and refrigerate them until cold. Cut potatoes in bite-sized pieces (quarter or dice depending on size of potato). Place in a large bowl. Stir in remaining ingredients, salt to taste and serve. TIP

If made in advance, squeeze lemon juice generously over salad, place a layer of plastic wrap right on the surface of the Guacamole Potato Salad and refrigerate. Before serving taste the salad and add additional mashed California Avocado if needed. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Nutrition Information Per Serving: Calories 140; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 0.7 g, Mono 3.5 g); Cholesterol 0 mg; Sodium 45 mg; Potassium 710 mg; Total Carbohydrates 21 g; Dietary Fiber 4 g; Total Sugars 1 g; Protein 3 g % Daily Value*: Vitamin A 1%; Vitamin C 45%; Calcium 2%; Iron 6% As with all fruits and vegetables, wash avocados before cutting.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

B a k i n g a n d Fa t R e p l ac e m e n t

Classic blueberry muffins that call for creamy fresh California Avocado to replace shortening or butter. The result is very moist and great for breakfast, snacks, tea time or dessert.

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Prep Time: 30 minutes

Cook Time: 25 minutes

Ingredients

• 2 cups all-purpose flour • 2 tsp. baking powder • ½ tsp. baking soda • ½ tsp. salt • 1 ripe, Fresh California Avocado, seeded and peeled STREUSEL TOPPING

• ¼ cup flour • 1/3 cup sugar

Total Time: 55 minutes

Serves: 12

• ¾ cup sugar • 1 egg • 1 tsp. vanilla extract • 1 cup plain yogurt • 6 oz. (1¼ cup) fresh Naturipe® blueberries • 3 Tbsp. butter, softened • 1 tsp. cinnamon

Instructions streusel toppinG:

Whisk together the flour, sugar and cinnamon. Add the butter, and mix in using your fingers to rub the butter into the dry ingredients. Set aside. Instructions MUFFINS:

Preheat oven to 375 degrees F. Line a muffin tin with 12 paper liners. In a medium bowl, mix together the flour, baking powder, baking soda and salt. Spoon avocado into a stand mixer and beat until almost smooth. Add sugar and beat until well blended. Add the egg, beating until completely combined. Add the vanilla and the yogurt and mix well. Put the flour mixture into a sifter and sift half of the mixture into the batter and mix until just combined. Sift in the remaining flour and mix until just blended. Gently fold in the blueberries. Using a spoon or an ice cream scoop, divide the batter among the 12 cups. Sprinkle the streusel topping over the batter in the 12 cups, dividing evenly. Bake for 25-30 minutes, or until a wooden tester comes out clean. Let cool in the pan on a rack for 5 minutes before removing. Serve warm or at room temperature. Serve warm with a little butter or your favorite jam. Nutrition Information Per Serving: Calories 160; Total Fat 6 g (Sat 2.5 g, Trans 0 g, Poly 0 g, Mono 2.5 g); Cholesterol 25 mg; Sodium 250 mg; Potassium 140 mg; Total Carbohydrates 25 g; Dietary Fiber 1 g; Total Sugars 22 g; Protein 2 g; Vitamin A 152 (IU); Vitamin C 2.7 mg; Calcium 115 mg; Iron 0.5 mg; Vitamin D 5.7 (IU); Folate 23 mcg; Omega 3 Fatty Acid 0.04 g % Daily Value*: Vitamin A 4%; Vitamin C 4%; Calcium 10%; Iron 2% *Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. As with all fruits and vegetables, wash avocados before cutting. C A L I F O R N I A AV O C A D O C O M M I S S I O N

B a k i n g a n d Fa t R e p l ac e m e n t

Tweets Did you know you can include California avocados in your recipes as a fat replacement? Try it out with this recipe => http://bit.ly/13IAkGZ Health-conscious bakers can substitute @CA_Avocado for traditional baking ingredients like butter. Check this out: http://bit.ly/XzmClP Substituting mashed avocado for mayo in potato or pasta salads is a creative way to reduce calories, fat and sodium.

Intercom Announcements Want to hear a bakerâ&#x20AC;&#x2122;s secret ingredient that cuts fat and calories and contributes nearly 20 vitamins, minerals and phytonutrients? Simply substitute an equal amount of mashed California avocado for the butter in any muffin or quick bread recipe. California avocados are a healthful substitute for mayonnaise in salads such as potato or pasta. Did you know that overall calories in a recipe can be reduced in baking by substituting avocado for ingredients like butter? A serving of California avocado (two tablespoons) has 50 calories and a serving of butter (one tablespoon) has 102 calories. And avocados are naturally sodium and cholesterol free.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

PR and Social Media Tools

PR Tools The California Avocado Commission understands how busy you are and we want to make it as easy as possible for you to find recipes to fit your needs. Given that your interests will likely be very specific, we recommend that you use the â&#x20AC;&#x153;Advanced Searchâ&#x20AC;? tab on our recipe page (CaliforniaAvocado.com/Recipes). Here you can browse hundreds of recipes by dozens of categories, including by ingredient or special diet needs, in addition to traditional meal time, snack, kid-friendly and special-occasion recipes.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

PR and Social Media Tools

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California Avocado BLT The classic BLT sandwich is irresistible when you add creamy fresh California avocados. No mayonnaise needed! INSIST ON C A L I F O R N I A AV O C A D O S

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Ingredients

• 2 ripe, fresh California avocados* • 1Tbsp. minced green onion, optional • 8 slices whole wheat bread, toasted • 4 sandwich-size green leaf lettuce leaves

• 8 slices cooked bacon, cut in half width-wise (tip: cut bacon before cooking) • Thinly sliced fresh basil, optional • 8 slices ripe tomato

Instructions

1. Slice half the avocado and set aside. 2. Mash the remaining avocado. Stir in the green onion, if desired. 3. Spread the mashed avocado over half of the toast slices and top each with one lettuce leaf, four half-slices of bacon and two tomato slices. Sprinkle with basil, if using. 4. Top the tomato with the reserved avocado slices and the remaining toast slices. Cut each sandwich in half and serve. SERVING SUGGESTION:

Serve with a fresh fruit or vegetable salad. Beverage Pairings:

Nice with ice-cold milk. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. Nutrition information per serving: Calories 470; Total Fat 23 g (Sat 4 g, Trans 0 g, Poly 4.5 g, Mono 12 g); Cholesterol 20 mg; Sodium 700 mg; Potassium 780 mg; Total Carbohydrates 56 g; Dietary Fiber 9 g; Total Sugars 4 g; Protein 16 g; Vitamin A 1804 (IU); Vitamin C 8.5 mg; Calcium 42 mg; Iron 4 mg; Vitamin D 6.7 (IU); Folate 134 mcg; Omega 3 Fatty Acid 0.4 g % Daily Value*: Vitamin A 35%; Vitamin C 15%; Calcium 4%; Iron 25% *Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

C A L I F O R N I A AV O C A D O C O M M I S S I O N

PR and Social Media Tools

Tweets Hundreds of recipes on www.CaliforniaAvocado.com => sure makes cooking easier! The classic BLT sandwich is irresistible when you add creamy Fresh California Avocados. No mayonnaise needed! http://ow.ly/iueHz Searching for recipes for special diet requirements? Looking for certain mealtimes or ingredients? Check out www.CaliforniaAvocado.com As always, @CA_Avocado are naturally sodium and cholesterol free and can be part of a healthful diet

Intercom Announcements Need a new idea for the grill this summer? Try a unique appetizer! Grilled California Avocados. Theyâ&#x20AC;&#x2122;re delicious and ready in minutes. Serve and watch them disappear! Did you know that California avocados are at peak availability during the summer holiday season? They can be paired easily with many other fresh seasonal ingredients for the perfect backyard bash! Did you know that fresh avocado on burgers, hot dogs, sandwiches and toast as a spread in place of many other popular foods may help reduce dietary intake of calories, fat, saturated fat, sodium and cholesterol?

C A L I F O R N I A AV O C A D O C O M M I S S I O N

Single Serving Size =

2-3 thin slices

2 Tbsp. mashed or diced

2 Tbsp. guacamole

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TIP 1:

Add them to your breakfast Add fresh avocado to your breakfast for a dose of good fats, nearly 20 essential nutrients and delicious flavor! Blend into a smoothie, scramble into eggs or spread on top of a whole grain bagel to provide a serving of fruit to your breakfast. Potassium Power Up Smoothie

TIP 2:

TIP 3:

Nutrient-dense California Avocados make great desserts Try using avocados as a dessert ingredient in baked goods, ice cream and smoothies for a nutrient-dense ending to your meal.

TIP 4:

California Avocado Pineapple and Citrus Sherbet

California Avocado Oatmeal Cookies with Raisins

Avocados are included in the Mediterranean Foods Alliance Med Mark program, an initiative to encourage healthy, Mediterranean-inspired eating principles.

How to Choose and Use California Avocados

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Deviled Eggs with California Avocado

Recipe Provided By the California Avocado Commission.

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For a fresh new twist on deviled eggs, fill egg white halves with mashed California Avocado and get 166 mcg of potassium per tablespoon.

Preparation: 15 min

Total Time: 20 min

Cook Time: 35 min

Serves: 12

Ingredients

• 6 eggs • ¼ medium onion, finely diced • ½ stalk celery, finely diced • ¼ cup mayonnaise • 2 tsp. prepared mustard

• ¼ tsp. salt • 1⁄8 tsp. pepper • ½ ripe, Fresh California Avocado • Paprika (optional)

Instructions

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F e a t u r e d R e c ip e

California Avocado Toast with Fried Egg Recipe Provided By the California Avocado Commission.

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Fried egg lovers, get ready. The creamy richness of the avocado with the fried egg is going to send your taste buds into overtime, but the goodness does not stop there. The combination is tasty, nutritious, and a source of Vitamin C (15% DV), Iron (10% DV) and Calcium (20% DV). Get creative with toast toppers. Substitute the egg with tomato or bacon (as shown here) or try all three together and experiment with different breads.

Ingredients

• 1 slice bread (try thick, crusty artisan breads, sourdough, rye, wheat, multigrain or any bread you prefer) • ½ ripe, Fresh California Avocado, peeled, seeded and mashed

• Cooking spray • 1 egg • Fresh ground pepper • Salt to taste

Instructions

Preparation: 15 min

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Total Time: 10 min

Cook Time: 25 min

Serves: 12

Ingredients

• 1 ripe, Fresh California Avocado • Non-stick cooking spray • 1 1⁄4 cups onion, julienne strips • 1 1⁄2 cups sweet green pepper, julienne strips

• 1 1⁄2 cups sweet red pepper, julienne strips • 1 cup cilantro • 1 1⁄2 cups Fresh Tomato Salsa (recipe below) • 12 (8-inch) flour tortillas

Fresh Tomato Salsa (Yield: 1 1/2 cups) • 1 cup fresh tomatoes, diced • 1/3 cup onions, diced • 1⁄2 clove garlic, minced • 1/2 tsp. jalapeño peppers, minced

• 2 tsp. cilantro, minced • 1 pinch cumin • 1 1⁄2 tsp. fresh lime juice

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Preparation: 15 min

Total Time: 20 min

Cook Time: 35 min

Ingredients • 1 cup diced cooked chicken or turkey • ¼ cup chunky salsa • 1/3 cup minced green onions • 1 cup shredded Cheddar-Jack-blend cheese

Serves: 4

• 8 (5- to 6-inch) corn tortillas • 1 ripe, fresh California Avocado • 1½ cups red enchilada sauce

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The classic BLT sandwich is irresistible when you add creamy fresh California avocados. No mayonnaise needed!

Ingredients

• 2 ripe, fresh California avocados* • 1Tbsp. minced green onion, optional • 8 slices whole wheat bread, toasted • 4 sandwich-size green leaf lettuce leaves

• 8 slices cooked bacon, cut in half width-wise (tip: cut bacon before cooking) • Thinly sliced fresh basil, optional • 8 slices ripe tomato

Instructions

Serve with a fresh fruit or vegetable salad. Beverage Pairings:

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Total Time: 1 hour

Serves: 4

Ingredients

• ½ sweet white onion, minced • 2 ripe, red tomatoes, diced • 2 Serrano chiles, stemmed, seeded and minced • 1 Tbsp. minced fresh mint, cilantro or basil

• 1 ripe, Fresh California Avocado*, peeled, seeded and diced • ½ cup fresh Naturipe® blueberries • ¼ tsp. sea salt

Instructions

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Total Time: 15 minutes, plus chill time

Serves: 12

Ingredients

Instructions

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Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes, plus chill time Serves: 8 Ingredients

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Classic blueberry muffins that call for creamy fresh California Avocado to replace shortening or butter. The result is very moist and great for breakfast, snacks, tea time or dessert.

Prep Time: 30 minutes

Cook Time: 25 minutes

Ingredients

• 2 cups all-purpose flour • 2 tsp. baking powder • ½ tsp. baking soda • ½ tsp. salt • 1 ripe, Fresh California Avocado, seeded and peeled STREUSEL TOPPING

• ¼ cup flour • 1/3 cup sugar

Total Time: 55 minutes

Serves: 12

• ¾ cup sugar • 1 egg • 1 tsp. vanilla extract • 1 cup plain yogurt • 6 oz. (1¼ cup) fresh Naturipe® blueberries • 3 Tbsp. butter, softened • 1 tsp. cinnamon

Instructions streusel toppinG:

Whisk together the flour, sugar and cinnamon. Add the butter, and mix in using your fingers to rub the butter into the dry ingredients. Set aside. Instructions MUFFINS:

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