Volume 12, Issue 022 - January 30, 2007 |
Good Day Friend,
My colleagues in the avocado industry assure me that even with the damage to the
California avocado crop due to the recent arctic cold blast, there will be
plenty of avocados for this week's big football game. Plan to put them on your
special game menu—we certainly are.
Fresh California Avocados and Nutrition:
There is a lot of wholesome goodness inside every Fresh California Avocado.
Avocados are cholesterol- free, sodium-free and low in saturated fat. Avocados
have a variety of vitamins, minerals and beneficial plant compounds that can
help the nutrient quality of your diet.
Avocados are an important part of 5 A Day The Color Way, a program for healthier
eating that includes eating a variety of colorful fresh fruits and vegetables
each day. Fresh California Avocados act as a "nutrient booster," allowing
the body to absorb more beneficial plant compounds like alpha-carotene,
beta-carotene, lycopene and lutein found in fruits and vegetables. Research
shows that avocados offer the following phytonutrients that contribute to
overall health and wellness:
- Lutein - a carotenoid associated with healthy eye, heart
and prostate function.
- Vitamin E - a powerful antioxidant that neutralizes free
radicals.
- Glutathione - functions as an antioxidant like vitamin E.
- Beta-sitosterol - helps maintain healthy cholesterol
levels.
- Monounsaturated fats - heart-healthy fat that can lower LDL
(bad) cholesterol and maintain HDL (good) cholesterol when substituted for
saturated fat.
- Folate - helps promote healthy cell and tissue development.
- Potassium - helps balance the body's electrolytes.
Eat Your Greens:
According to Produce for Better Health's 5 A Day The Color Way program, it's
essential to get a colorful variety of fruits and vegetables into your diet
every day. Green fruits and vegetables contain varying amounts of lutein and
indoles, phytochemicals that interest researchers because of their potential
antioxidant, health-promoting benefits. California avocados are an excellent way
to add GREEN to your healthy fat diet.
Source:
Avocado.org
 Avocado,
Tomato and Mozzarella Tower Salad
Makes 8 servings
Ingredients:
12 ounces fresh mozzarella, cut into 1/4-inch dice
1 1/3 pounds California Avocados, cut into 1/4-inch dice
1 pound tomatoes, cut into 1/4-inch dice
salt, as needed
white balsamic vinegar, as needed
micro-greens, as needed
hot chili oil, as needed
Preparation:
In a 3-inch ring mold, layer 1/4 cup mozzarella, 1/3 cup
avocado and 1/4 cup tomato. Repeat in remaining ring molds.
Using a spatula, slide each mold onto a rack over a sheet pan to drain;
refrigerate until service.
Per Order:
Slide 1 ring mold onto a serving plate; carefully remove ring
mold. Lightly sprinkle with salt; lightly drizzle with vinegar. Garnish with
micro-greens and drops of chili oil.
Source:
Avocado.org
|
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Culinary Institute of America
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|
Measure for Measure Comparison Chart
Most of the fat in an avocado is monounsaturated, which research
shows may promote heart health. That makes creamy, buttery avocados an excellent
substitute for butter, cream cheese and sour cream as a sandwich spread, in dips
and as a topping on baked potatoes.
|
1 serving |
Avocados |
Sour
Cream |
Butter |
Cream
Cheese |
| Calories |
55.0 |
64.0 |
215.0 |
101 |
| Fat (g) |
5.0 |
6.0 |
24.0 |
10.4 |
| Sat. Fat (g) |
1.0 |
4.0 |
15.0 |
7.0 |
| Mono. Fat (g) |
3.2 |
2.0 |
7.0 |
3.0 |
| Poly Fat (g) |
1.0 |
0.0 |
1.0 |
0.5 |
| Cholesterol (mg) |
0.0 |
13.0 |
66.0 |
33.0 |
| Sodium (mg) |
0.0 |
16.0 |
268.0 |
89.0 |
Source: Avocado.org
 |
Institute of Culinary Education NY's prestigious 6-11 month Culinary
Arts, Pastry & Baking, and Culinary Management programs feature externships
at renowned restaurants and career placement. |
 Avocado
Niçoise Salad
Makes 6 servings
Ingredients:
12 cups Boston butterhead lettuce, torn
1-1/2 cups vinaigrette
3 cups cooked potatoes, cubed
1-1/2 cups cooked green beans, cut into thirds
6 roma tomatoes, quartered
2 cups canned tuna, chunked
1/2 cup ripe olives, sliced
6 hard-cooked eggs, sliced
12 anchovy fillets
1-1/2 pounds California Avocados, diced
1-1/2 tablespoon fresh tarragon, chopped
1-1/2 tablespoon fresh chives, chopped
1/2 tablespoon fresh basil, chopped
Preparation:
Per Order:
Toss 2 cups lettuce with 1 tablespoon vinaigrette;
arrange in a bed on a serving plate.
Toss 1/2 cup potato cubes, 1/4 cup beans and 1 tomato with 2 tablespoons
vinaigrette; arrange in sections on lettuce.
Arrange 1/3 cup tuna, 1 tablespoon olives, 1 egg, 2 anchovy fillets and 1/2 cup
avocado in sections on lettuce.
Drizzle with 1 tablespoon vinaigrette; garnish with fresh herbs.
Source: Avocado.org
|
