The Super Food that's Super Good
Recipes and Photography provided by Haas Avocado Board
Avocados have come a long way from simply being the green that makes your guacamole. Known as a "nutrient booster," avocados help the body absorb more fat-soluble nutrients, such as alpha and beta-carotene. Long story short, they are, if there ever was one, the good side of fat. With over 20 valuable body-loving nutrients, avocados are as simple and delicious to infuse into your recipes, as they are nutritious.
Avocado Hummus and Turkey Bacon Sandwich
A hearty sandwich with turkey, bacon, tomato and a not-so-secret ingredient—avocado hummus.
Prep Time: 10 minutes | Total Time: 10 minutes | Serves: 4
1 ripe fresh avocado, halved, pitted, peeled and sliced
8 slices whole grain bread
½ cup Avocado Hummus (recipe below)
8 strips cooked turkey bacon
1 beef steak tomato, cut into slices
¼ cup alfalfa sprouts (optional)
Spread bread with Avocado Hummus. Layer each with 2 strips of bacon, 1 to 2 slices of tomato and 2 to 3 slices avocado; top with sprouts and remaining bread slice.
Makes: 2½ cups
2 ripe Fresh avocados, peeled, pitted and diced
1 (15-ounce) can Chickpeas, drained
3 Tbsp Lemon juice
3 Tbsp Olive oil
2 Tbsp Tahini
1 clove Garlic, smashed
½ tsp Salt
¼ tsp Pepper
In a food processor, puree avocado, chickpeas, lemon juice, oil, tahini, garlic,
salt and pepper. Transfer to a serving bowl.
Grilled Cilantro Lime Shrimp with Spicy Haas Avocado Purée (see image above)
This grilled shrimp recipe pairs tangy cilantro lime shrimp grilled with a light smoky flavor with a cool spicy avocado dip to make an appetizer with a chic flair.
Prep Time: 20 minutes | Cook Time: 5 minutes | Total Time: 25 minutes | Serves: 4
1 Lime, juiced and zested
4 Tbsp Fresh cilantro, roughly chopped
½ tsp Ground cumin
1 lb. large Shrimp, peeled and deveined, tails intact
2 Tbsp Extra-virgin olive oil
Spicy Hass Avocado Puree (see make-ahead recipe below)
Fresh sprigs cilantro, for garnish
In a large mixing bowl, combine the lime juice, zest, cilantro, cumin and oil and whisk well. Add the shrimp and toss to coat. Do not marinate shrimp longer than 5 minutes or the lime juice will begin cooking the shrimp.
Preheat a barbecue or grill pan to medium-high heat. Season the shrimp with salt and pepper to taste and grill for 2 to 3 minutes on each side or until lightly charred and cooked through, making sure not to overcook the shrimp. Remove the cooked shrimp from the grill and place on a serving platter, with a small serving bowl of the Spicy Hass Avocado Puree. Garnish the shrimp with fresh sprigs of cilantro and serve.
Spicy Hass Avocado Purée
1½ ripe, Fresh Hass Avocados, peeled,
seeded and scooped out
1½ Tbsp Fresh lime juice
6 Tbsp Sour cream
½ Green jalapeño, seeded and chopped
Salt, to taste
Add the avocado, lime juice, sour cream and jalapeño to a blender and puree until smooth, scraping the sides of the blender as needed. Season puree with salt to taste. Place in a covered airtight container and refrigerate until ready to serve.
Calories: 340 | Total Fat: 23g | Cholesterol: 185 mg | Carbohydrates 10g | Sugars 1g | Protein 25g
Cheesesteak Quesadillas with Hass Avocado
Inspired by the famous cheesesteak sandwiches of Philadelphia, this quesadilla recipe is an easy "win" for sports and tailgate fans. Filled with creamy avocado, mozzarella cheese and grilled peppers and onions, this simple cheesesteak recipe serves up the best of two classic dishes in one delicious entrée.
Prep Time: 10 minutes | Cook Time: 20 minutes | Serves: 4
¼ Tbsp Canola oil
6 oz. Top round steak, very thinly sliced
¾ Tbsp Grilling spice mix
Salt to taste
¼ medium Yellow onion, thinly sliced
¼ Red bell pepper, seeds and membrane removed, and thinly sliced
6 Tbsp Shredded low-fat mozzarella cheese
½ ripe, Fresh Hass Avocado, seeded, peeled and cut into 1/4-inch slices
2 Flour tortillas
Place oil in a large skillet over high heat. Sprinkle steak slices with grilling spice mix, tossing to coat. Working in batches, if necessary, add steak to hot skillet and cook, stirring frequently, until browned and cooked through, about 7 minutes. Season with salt.
Remove steak from pan and place in a medium bowl. Cover to keep warm. Return skillet to high heat. Add onion and pepper and cook, stirring frequently, until lightly browned, about 7 minutes. Place in bowl with steak and toss to combine. Wipe excess fat from skillet and reduce heat to medium.
To assemble quesadillas, place even amount of steak, onion and pepper mixture, cheese and avocado on half of each tortilla, leaving the other half empty. Fold unfilled halves over to cover. Place quesadilla in hot skillet and cook until tortilla has turned golden brown. Turn and cook until remaining side is golden brown. Cut in quarters before serving. Repeat with remaining quesadillas.
Calories: 340 | Total Fat: 13g | Cholesterol: 35 mg | Carbohydrates 33g | Sugars 2g | Protein 22g
Smokin' Hot Guacamole Recipe
Shannon Sharpe's favorite game day guacamole is zesty and smokin' hot with chipotle peppers in adobo. Chipotle peppers make this guacamole recipe beyond hot, it's smokin'!
Prep Time: 20 minutes | Total Time: 20 minutes | Serves: 8
4 ripe, Fresh Hass Avocados, seeded, peeled and cut in half
1/4 cup Fresh lemon juice
2 tsp Garlic salt
1 tsp Ground cumin
1/2 cup Red onion, finely chopped
1/2 cup Cilantro, chopped
1/4 cup Canned chipotle peppers in adobo sauce, finely chopped
In a large bowl, combine avocado, lemon juice, garlic salt and cumin. Coarsely mash avocado, mixing in all ingredients. Stir in red onion and cilantro. Spoon guacamole into a shallow bowl. Drop small spoonfuls of chipotle peppers over guacamole. Just before serving, stir chipotle peppers into guacamole. Serve with chips and vegetable dippers.
Calories: 160 | Total Fat: 13g | Cholesterol: 0 mg | Carbohydrates 10g | Sugars 1g | Protein 2g
Grilled Bacon and Buffalo Mozzarella Sandwiches with Hass Avocado Pesto
This Panini-style grilled sandwich recipe melds together layers of crispy bacon, thick slices of mozzarella cheese and a topping of Italian-inspired avocado pesto in one stylish entree. Prepare this avocado and bacon sandwich in a sandwich press or on the stove top; this hot sandwich is sure to be a favorite.
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes | Servings: 4
4 (3-inch) Square sections of a ciabatta loaf, cut in half lengthwise
Extra-virgin olive oil, for grilling
Hass Avocado Pesto (see make-ahead recipe right)
1 ripe, Fresh Hass Avocado, peeled, seeded, quartered and cut into ¼-inch slices
1 tsp Fresh lemon juice
Salt to taste
Freshly ground black pepper to taste
1 large, Vine-ripened tomato, cored and cut into ¼-inch slices
1 (8-oz.) Ball of fresh buffalo mozzarella, torn into small pieces
8 slices Bacon, cooked and broken in half
Brush the outside of each piece of bread lightly with the oil, and lay the bread out with each half facing up. Divide the Hass Avocado Pesto between the slices of bread and spread evenly. In a shallow bowl, dress the avocado with lemon juice and season with salt and pepper to taste. Season the tomatoes with salt and pepper to taste.
On the bottom half of each slice of bread, place even amounts of half of the mozzarella, tomato, avocado and bacon; and then place the remaining mozzarella on top of the bacon. Place the tops of the bread onto the sandwiches and press firmly. Place a sandwich in a pre-heated sandwich press. Cook until the bread is toasted golden brown and the cheese has melted, about 7 to 8 minutes. Repeat with remaining sandwiches. Cut the grilled sandwiches in half, arrange on a platter and serve immediately.
Hass Avocado Pesto
2 cloves Garlic
1½ bunches Fresh basil leaves
⅓ cup Pine nuts, toasted
⅓ cup Freshly grated parmesan cheese
⅓ cup Extra-virgin olive oil
1 ripe, Fresh Hass Avocado, peeled,
seeded and scooped out
1 tsp. Fresh lemon juice
Salt, to taste
In a food processor, purée the garlic into a coarse paste. Add in the basil, pine nuts and cheese; mix until combined. Slowly pour in the oil and add in the avocado and lemon juice until combined. The pesto should be smooth, but have a thick consistency. Season the pesto with salt and pepper to taste; set aside.
Calories: 820 | Total Fat: 59g | Cholesterol: 55 mg | Carbohydrates 46g | Sugars 7g | Protein 29g
Skillet Chicken with Avocado, Tomatoes and Olives
A great use for avocados, chicken, and rice!
Prep Time: 15 minutes | Cook Time: 45 minutes | Total Time: 60 minutes | Serves: 6
1 ripe Fresh avocado, peeled, pitted and cubed
6 Bonesless, skinless chicken breasts
1/2 tsp Salt
1/2 tsp Pepper
1 Tbsp Olive oil
1 medium Onion, chopped
1 Bell pepper, seeded and diced
1 Carrot, peeled and diced
2 cloves Garlic, minced
3 (14.5 ounce) cans Diced tomatoes in juice
1/2 cup Dry white wine
1/4 cup Pitted green olives, halved
2 Tbsp Fresh parsley, chopped
6 cups Cooked white rice
Season chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, cook until golden on one side, about 5 minutes. Turn; cook 5 more minutes until golden brown and almost cooked through. Remove to a plate; set aside. Reduce heat to medium. Add onion, bell pepper and carrots. Cook, stirring occasionally, 5 minutes. Add garlic, cook 1 minute. Add tomatoes and wine. Bring to a simmer; simmer 4 minutes. Stir in olives. Return chicken to skillet; simmer uncovered 5 minutes. Cover; reduce heat to low; simmer 20 minutes. Stir in half of the avocado and parsley. Serve over rice.
Calories: 538 | Total Fat: 12g | Cholesterol: 65 mg | Carbohydrates: 48g | Sugars: 6g | Protein: 31g
Chicken, Black Beans and Avocado Arepas with Avocado Dressing
Recipe by Malena Perdomo, MS, RD, CDE
Prep Time: 30 minutes | Cook Time: 15 minutes | Total Time: 45 minutes | Serves: 4
For the Arepas:
1 Chicken breast, boneless and skinlesss
1/2 cup Black Beans, cooked
1/2 cup Corn kernels, cooked (optional)
1/2 large Ripe, Fresh Avocado, cut lengthwise, pitted, peeled and mashed
1 cup Pre-cooked corn meal
1 cup plus 4 Tbsp Warm water
1/2 Tbsp Olive oil, divided
4 oz. Mozzarella cheese, shredded
For the Guasacaca: (makes 1 cup)
1/4 white onion, peeled
1/2 garlic clove, peeled
1/2 large ripe, Fresh Avocado, cut lengthwise, pitted and peeled
Juice of 1/2 lime
2 Tbsp Parsley leaves, stemmed
2 Tbsp Cilantro leaves, stemmed
1 1/2 Tbsp. red wine vinegar
2 Tbsp. extra virgin olive oil
1/2 jalapeno, deveined and seeded
Salt and pepper to taste
Preheat oven to 400°F. Place all the ingredients for the guasacaca in a blender or food processor and blend until smooth. Season with salt and pepper. Cut the chicken breast into strips. Marinate chicken breast with ¼ cup of guasacaca sauce. Save the rest for dressing the arepas.
To make arepas, combine warm water with a teaspoon of salt in a bowl. Gradually add the corn meal and stir well to form a dough. Set aside for 5 minutes. Meanwhile, heat the olive oil in a skillet over medium-high heat. Place marinated chicken into skillet, turn the heat to medium and let it cook for 3 minutes. Cover the pan with the lid, turn the heat to low, and continue to cook for 8 more minutes or until done. Form 8 balls of dough and flatten each onto a disk shape. Heat a skillet or cast iron pan on medium high. Coat the pan with olive oil. Place 4 arepas in the hot pan and cook 5 minutes on each side until crispy and golden brown. Repeat the process for the other 4 arepas.
Place arepas in a baking dish in the oven for 10 minutes. Remove and keep them warm, cover with foil. When ready to stuff the arepas: using a sharp knife, slice open one side of the arepa as if you were opening a pita bread. Spread avocado inside and add the cooked chicken, black beans, corn, and a pinch of cheese. Finish by drizzling with guasacaca sauce. You can also serve the sauce on the side in a cup.
Calories: 380 | Total Fat: 13g | Cholesterol: 45 mg | Carbohydrates 42g | Sugars 2g | Protein 22g
Avocado Ranch Burgers with Smoked Cheddar
Add an extra kick of flavor to your grilling menu with this ranch hamburger recipe. Topped with ranch seasoned mashed avocado and smoked cheddar cheese this avocado burger will have your guests applauding.
Prep Time: 25 minutes | Serves: 4
1 (1-oz.) packet reanch dip mix
1 lb. lean ground beef
1/3 cup minced red onion
1/4 cup barbeque sauce
3/4 cup shredded smoked cheddar cheese
4 slice sourdough bread
1 rip, Fresh Hass Avocado, seeded, peeled and mashed
4 romaine lettuce leaves
8 tomato slices
Place ¼ of the dry ranch mix in a small bowl; set aside. In a medium bowl, mix together the remaining ranch mix, ground beef, onion and barbecue sauce; mix well. Form into 4 large flat patties and grill over medium heat for 5 to 6 minutes per side or until cooked through. Top each with about 3 tablespoons shredded cheese while still warm. Grill bread slices until lightly toasted. Add mashed avocado to remaining dry ranch mix and mix well.
To assemble, top each bread slice with a lettuce leaf, 2 tomato slices and a burger patty. Add a heaping spoonful of seasoned avocado.