Ways to Love One Today
FRESH AVOCADO
EVERYDAY
RECIPES AND TIPS
What does it mean to Love One Today?
Love One Today is a way of life, a delicious way of life. It means that we love
fresh Hass Avocados with all the benefits they can provide, like containing
naturally good fats and being cholesterol free. This cookbook is filled with
tips, information, and, of course, recipes, so you can continue to love and
enjoy fresh Hass Avocados every day.
Why should you Love One Today? It's easier to ask why you shouldn't, but here are a few reasons:

Naturally good fats
2% DV iron per 1-oz serving

Cholesterol free
Less than 1 gram sugar

Sodium free
Good fat in avocados can replace saturated fat

81 mcg lutein and zeaxanthin
8% DV fiber per 1-oz serving

per 1-oz serving


4% DV potassium per 1-oz serving
Hass AvocadosMore than Great Taste!
Fresh Hass Avocados are rich, creamy,
delicious, and virtually the only fruit
that contains monounsaturated fats.
See the nutrition facts panel to learn
about the nutritional attributes of this
nutrient-dense fruit.
Nutrition Facts
1
naturally good fats
cholesterol free
NUTRITION FACTS
Serving Size 1/5 medium (30g/1 oz.)
Servings per Container 5
Amount per Serving
Calories 50
Calories from Fat 35

%Daily Value*
Total Fat
4.5g
7%
Saturated Fat
0.5g

Trans Fat
0g
Polyunsaturated Fat
0.5g
Monounsaturated Fat
3g
Cholesterol
0mg
0%
Sodium
0mg
0%
Potassium
150mg
4%
Total Carbohydrate
3g
1%
Dietary Fiber
2g
8%
Sugars
0g
Protein
0g
Vitamin A
0% Vitamin C 4%
Calcium
0% Iron
2%
Vitamin E
4% Thiamin
2%
Riboflavin
4% Niacin
4%
Vitamin B6
4% Folate
6%
Pantothenic Acid 4% Phosphorus 2%
Magnesium
2% Zinc
2%
Copper
2% Manganese 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.

Calories
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2,400mg
2,400mg
Total Carbs

300g
375g
Dietary Fiber

25g
30g
Calories per gram: Fat 9 Carbohydrates 4 Protein 4
Easy Ways to Include More Fresh Avocados in Your Diet Throughout the Day
Breakfast
Creamy texture and good fats make avocados a great addition to breakfast staples,
such as smoothies and toast. Cut back on saturated fats by replacing dairy in a
smoothie with velvety avocado. For a hassle-free breakfast, smash half an avocado on
toast to create a cholesterol-free spread; top with an egg for a solid boost of protein.
Lunch
Elevate lunch basics like soups, salads, and sandwiches with a touch of avocado.
Cube over a spiced soup for a cool contrast, bulk up a salad with hearty chunks, or
complement savory sandwiches with a few fresh slices of creamy green.
Dinner
Avocados complement a host of dinner entres, from seafood to steak to your
favorite vegetarian bowl. Mix fresh avocado into a chopped salsa to create a garden-
fresh topper, or pure with spices and vegetable broth to create a creamy sauce for
salads, proteins, and even pasta.
Snack
Avocados are perfect for snacking. Mash up an avocado with salt and lime for a
basic guacamole, or pure with chickpeas and salt for a green hummus dip. For
avocado purists, a spoon and a dash of salt or salad dressing is all you need.
Dessert
Yes, avocados are great in desserts too. Their rich texture makes them an excellent
addition to thick, creamy favorites like puddings, cheesecake, and ice cream.
Because 75% of the fat in avocados is unsaturated, they are a great substitute
ingredient for baked goods that may otherwise contain saturated fat.
Ripening
2
How to Know When a Hass Avocado is Ripe
Hass Avocados do not ripen on the tree; they ripen or "soften" after they have been harvested. Hass
Avocados differ from some other varieties of avocados because they can change from a dark-green
color to a deep purplish, almost black, hue when ripe. Although skin color can help in the initial visual
selection of Hass Avocados, the best indicator for ripeness is pressure. Color, at times, is misleading
as avocado "softening" can occur at a varying rate, independent of the color.
How to Pick the Best Hass Avocados
Step 1:
Take a look at the chart on left. When comparing a group of Hass
Avocados, check the outside color of the skin of the avocados for any
that are darker in color than the others. These may be riper than Hass
Avocados with lighter skin. Check the outer skin of the avocado for any
large indentations as this may be a sign that the fruit has been bruised.
Step 2:
Place the avocado in the palm of your hand and gently squeeze without
applying your fingertips as this can cause bruising.
Step 3:
If the avocado yields to firm, gentle pressure you know it's ripe and
ready to eat. If the avocado does not yield to gentle pressure, it is
considered still firm and will be ripe in a couple of days. If the avocado
feels mushy or very soft to the touch, it may be very ripe to overripe.
Meal Suggestions
3
BREAKING
OVERRIPE
UNDERRIPE
Not Ripe
Days to Ripe: 45
Days to Ripe: 0
Ready to Eat
Almost Ripe
Days to Ripe: 12
Days to Ripe: Past Due
Past Ripe
RIPE
How to Store Unripe Avocados
Unripe, firm, or green fruit can take four to five days to ripen at room temperature (approximately
6575F, avoid direct sunlight). Refrigeration can slow the ripening process, so for best results, store
unripe fruit at room temperature unless room conditions exceed that range.
Store Cut Unripe Avocados
If you have cut open your avocado and found it to be unripe, sprinkle the exposed flesh of the
avocado with lemon or lime juice, place the two halves back together and cover tightly with
clear plastic wrap before placing in the refrigerator. Check the avocado periodically to see if it
has softened up enough to eat. Depending on firmness when the fruit was cut and temperature
conditions, the ripening process will vary.
How to Store Ripe Avocados
Ripe fruit that has not been cut open can be stored in the refrigerator for two to three days.
Store Cut Ripe Avocados
Sprinkle cut, mashed, or sliced fruit with lemon or lime juice or another acidic agent and place in
an air-tight container or tightly covered with clear plastic wrap. The fruit can be stored in your
refrigerator for a day.
Storage Tips
4
5
Ingredients:
1 ripe Fresh Avocado, halved, pitted, peeled, and cubed
1-1/2 cups peeled, seeded, diced cucumber
1/4 cup diced sweet onion
1/2 tsp. salt, divided
2 Tbsp. plain 2% Greek yogurt
2 Tbsp. water
1 Tbsp. fresh lemon juice, divided
1/4 tsp. black pepper
1 cup grape tomatoes, halved
2 Tbsp. chopped fresh dill
2 grilled chicken cutlets, sliced
4 whole-wheat pitas or flatbreads
A great way to repurpose leftover chicken breasts, this sandwich
makes for an easy dinner or packed lunch that is bursting with flavor.
Instructions
1. In a medium bowl, combine cucumber, onion, and 1/4 teaspoon
of the salt. Let stand 20 minutes.
2. In a blender, combine half of the avocado, yogurt, 2 tablespoons of water, half of the lemon juice,
pepper, and remaining 1/4 teaspoon salt; pure until smooth.
3. Drain cucumber mixture; add tomatoes, dill, remaining lemon juice, and remaining cubed avocado;
stir to combine.
4. Spread pitas with avocado pure. Top with chicken and cucumber mixture.
Grilled Chicken Flatbread with
Avocado Yogurt and Chopped Salad
7
4
serves
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
QUICK NUTRITION FACTS:
Amount per serving
Calories
367
Total Fat
11 g
Saturated Fat
2 g
Trans Fat
0 g
Cholesterol
49 mg
Sodium
626 mg
Carbohydrates
44 g
Dietary Fiber
9 g
Sugars
3 g
Protein
26 g
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes

The Works! Avocado Burger Topper
9
Ingredients:
1 Tbsp. vegetable oil
1 medium yellow onion, thinly sliced
2 garlic cloves, minced
1/2 cup pitted, diced tomato
1/2 cup shredded Parmigiano-Reggiano cheese
1 Tbsp. sweet pickle relish
1 Tbsp. slivered basil leaves
1 tsp. country-style mustard
1/2 tsp. salt
1/4 tsp. ground black pepper
2 ripe Fresh Avocados, peeled, pitted, and diced
Upgrade your favorite burger with this avocado topper recipe that
incorporates all of your favorite fixings into one savory mixture.
Instructions
1. In a medium skillet, heat the oil. Add the onion and saut over
medium heat, stirring occasionally, until well browned, about 8 minutes.
Add the garlic and cook 1 minute longer. Allow to cool.
2. In a large bowl, combine the sauted onion and garlic with the tomato,
cheese, pickle relish, basil, mustard, salt, and pepper.
3. Gently toss in the avocados.
QUICK NUTRITION FACTS:
Amount per serving
Calories
140
Total Fat
11 g
Saturated Fat
2 g
Trans Fat
0 g
Cholesterol
4 mg
Sodium
303 mg
Carbohydrates
8 g
Total Sugars
2 g
Protein
4 g
6
serves
Prep Time: 15 minutes
Cook Time: 60 minutes
Total Time: 75 minutes
Avocado Turkey Chili Stuffed Sweet Potatoes
11
Ingredients:
1 ripe Fresh Avocado, halved, pitted, peeled, and cubed
4 medium sweet potatoes
1 Tbsp. olive oil
1/2 cup diced onion
1/4 cup diced red bell pepper
1 garlic clove, minced
3/4 tsp. ground cumin
1/2 tsp. dried oregano
1/4 tsp. salt
8 oz. ground white-meat turkey
1 (14oz.) can petite diced tomatoes in juice
1/4 cup grated cheddar cheese (optional)
Adding avocado to the filling makes for a nutrient-rich creaminess
that complements the sweet and spicy baked potato.
Instructions
1. Heat oven to 400F.
2. With a fork, pierce sweet potatoes all over several times. Place on a baking sheet lined
with aluminum foil; bake until soft and fork tender, about 45 minutes.
3. Heat oil in a deep skillet over medium heat. Add onion and pepper; cook, stirring occasionally,
until tender, about 5 minutes. Stir in garlic, cumin, oregano, and salt.
4. Add turkey; cook, stirring and breaking it up with a spoon until no longer pink, 3 to 5 minutes.
Stir in tomatoes. Reduce heat to medium-low; cover and cook 20 minutes.
5. Remove from heat and stir in avocado. Slice baked sweet potatoes lengthwise just until open.
Fill with turkey mixture.
QUICK NUTRITION FACTS:
Amount per serving
Calories
328
Total Fat
15 g
Saturated Fat
3 g
Trans Fat
0 g
Cholesterol
39 mg
Sodium
549 mg
Carbohydrates
35 g
Total Sugars
11 g
Protein
15 g
4
serves
Prep Time: 10 minutes
Total Time: 10 minutes

Avocado and Banana Smoothie
13
Ingredients:
1/4 cup pineapple juice
1 (6 oz.) package of Greek-style nonfat yogurt*
1 frozen, very ripe banana, peeled and cubed
1/2 ripe Fresh Avocado, seeded and peeled
Sweetener, optional as desired
*Banana, pineapple, or vanilla flavor recommended
Half beverage, half dessert, these fruity creamy treats are ready
in just 10 minutes.
Instructions
1. Place juice, yogurt, banana, and avocado in a blender.
2. With the blender on the smoothie or puree setting, blend
until smooth.
3. Garnish with a wedge of pineapple if desired.
QUICK NUTRITION FACTS:
Amount per serving
Calories
180
Total Fat
8 g
Saturated Fat
1 g
Trans Fat
0 g
Cholesterol
5 mg
Sodium
65 mg
Carbohydrates
24 g
Total Sugars
14 g
Protein
6 g
2
serves
Fun-Shaped Mini Avocado and
Cheese Sandwiches
15
Ingredients:
8 slices whole-wheat bread, crusts removed
1/2 ripe Fresh Avocado, pitted, peeled, and scooped out
1 Tbsp. apple juice
4 slices American cheese
These fun-shaped avocado and cheese sandwiches make the perfect
grab-and-go food for kids.
Instructions
1. Using a rolling pin, roll out each bread slice until very
thin, set aside.
2. In a small bowl, combine avocado and apple juice. Mash
until smooth.
3. Divide avocado mixture between half of the bread slices,
mounding in the center of each slice. Top avocado
mixture with a cheese slice.
4. Place a second slice of bread on top of each piece of
cheese. Use fingers to press on bread about 1-inch from
edge on all sides to seal avocado-cheese filling inside
the bread.
5. Use various sizes and shapes of cookie cutters to cut out
mini sandwiches.
QUICK NUTRITION FACTS:
Amount per serving
Calories
280
Total Fat
12 g
Saturated Fat
5 g
Trans Fat
n/a
Cholesterol
20 mg
Sodium
670 mg
Carbohydrates
34.8 g
Total Sugars
n/a
Protein
12 g
Prep Time: 10 minutes
Total Time: 10 minutes
4
serves
Prep Time: 5 minutes
Cook Time: 5 hours
Total Time: 5 hours,
5 minues

Avocado and Coconut Ice Pops
17
Ingredients:
1 large ripe Fresh Avocado, sliced and pitted
1 cup coconut milk
2 Tbsp. honey (may substitute with 2 Tbsp. sugar)
2 Tbsp. lemon juice
1/4 cup sweetened shredded coconut
Simple ingredients for a refreshing treat: coconut milk, honey,
avocado, and lime are blended and poured into molds
(any mold works, like a paper cup with a popsicle stick).
Instructions
1. Place avocado, coconut milk, honey, and lemon into blender.
Blend on high until smooth.
2. Pour into 5 oz. paper cups. Place in freezer until firm but not frozen.
About 30 minutes to 1 hour.
3. Insert popsicle sticks and sprinkle even amounts of shredded
coconut into each cup.
4. Return to freezer for about 4 hours until firm.
QUICK NUTRITION FACTS:
Amount per serving
Calories
160
Total Fat
13 g
Saturated Fat
9 g
Trans Fat
0 g
Cholesterol
0 mg
Sodium
25 mg
Carbohydrates
12 g
Total Sugars
9 g
Protein
1 g
8
serves

Avocado Egg Salad
19
Ingredients:
1 ripe Fresh Avocado, halved, pitted, and peeled
6 hardboiled eggs, peeled and halved
1 Tbsp. white wine vinegar
1 tsp. Dijon mustard
1/2 tsp. salt
1/2 cup minced onion
2 Tbsp. chopped chives (optional)
Creamy avocado and spicy Dijon mustard replace
mayonnaise in this new twist on an old favorite.
Instructions
1. Remove and discard yolks of two of the eggs; chop remaining whites
and eggs; set aside.
2. In a bowl, combine half of the avocado, vinegar, mustard, and salt;
mash until smooth. Dice remaining avocado and add to mixture along
with eggs and onion; mix gently.
QUICK NUTRITION FACTS:
Amount per serving
Calories
176
Total Fat
13 g
Saturated Fat
3 g
Trans Fat
0 g
Cholesterol
187 mg
Sodium
414 mg
Carbohydrates
7 g
Total Sugars
2 g
Protein
9 g
Prep Time: 10 minutes
Total Time: 10 minutes
4
serves
Spiced Wontons with
Avocado Dipping Sauce
21
Spiced Wonton Ingredients
1 Tbsp. olive oil
1/2 cup finely diced yellow onion
1/4 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. chipotle chile powder
1/8 tsp. (or to taste) cayenne pepper
1/8 tsp. (or to taste) ground cinnamon
1/2 lb. lean ground beef
2/3 cup finely diced red bell pepper
1 Tbsp. lime juice
1 ripe Fresh Avocado, peeled, pitted, and finely diced
1 (50-count) package wonton wrappers
1/4 cup water
Hass Avocado Dipping Sauce Ingredients:
2 ripe Fresh Avocados, peeled and pitted
1 cup low-fat sour cream
2 Tbsp. (or to taste) lime juice
Zest from 2 limes, optional
Salt to taste
Wontons made with fresh avocados and deliciously seasoned ground
beef make a perfect snack for game-day entertaining.
Spiced Wonton Instructions
1. Place olive oil in a large skillet over medium-high heat. Add onions and
cook, stirring often, until softened, about 4 minutes.
2. Add cumin, salt, chile powder, cayenne, and cinnamon. Stir to combine
and let cook for a minute.
3. Add ground beef and cook, stirring often, until browned, about 5
minutes.
4. Add red peppers and cook for another minute, breaking up bigger
pieces of meat with a wooden spoon. Remove from heat.
5. Sprinkle lime juice over avocado and add to meat mixture. Stir gently to
combine.
6. Place equal amounts of meat mixture in the center of each wonton
wrapper (about a teaspoon each).
7. Dip your fingers in water and moisten edges of wonton wrapper. Fold
wonton over to form a triangle, pressing edges to seal. Repeat with
remaining wrappers and meat mixture.
8. Place 2 inches of oil in a medium saucepan. Place saucepan over
medium heat. Working in batches, carefully cook 5 or 6 wontons until
golden, about 40 seconds. Turn and cook another 30 to 40 seconds (if
wontons get brown too quickly, lower heat a little bit).
9. Remove wontons from oil with a slotted spoon or tongs and let drain on
paper towels before serving with Hass Avocado Dipping Sauce.
Hass Avocado Dipping Sauce Instructions
1. Place avocado, sour cream, lime juice, and zest in the work bowl of a
food processor and blend until very smooth. Add salt to taste.
Yield: 48 wontons
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minues
QUICK NUTRITION FACTS:
Amount per serving
Calories
230
Total Fat
12 g
Saturated Fat
3 g
Trans Fat
n/a
Cholesterol
20 mg
Sodium
310 mg
Carbohydrates
26 g
Total Sugars
4 g
Protein
9 g
12
serves

Avocado Mango Rice Salad
23
Ingredients:
1 ripe Fresh Avocado, halved, pitted, peeled, and cubed
2 cups cooked brown rice
1 ripe mango, peeled and cubed
1 (15 oz.) can black beans, drained
1 red bell pepper, diced
2 scallions, thinly sliced
2 Tbsp. fresh lime juice
1 Tbsp. olive oil
2 Tbsp. chopped fresh cilantro
1/2 tsp. salt
1/4 tsp. pepper
Note: 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.
This rice salad is a perfect blend of sweet and savory and makes for
easy entertaining or a satisfying lunch. Can be served with white rice
instead of brown or over mixed greens.
Instructions
1. In a large bowl combine rice, beans, mango, bell pepper,
scallions, lime juice, oil, cilantro, salt, and pepper.
2. Add avocado; toss gently.
QUICK NUTRITION FACTS:
Amount per serving
Calories
342
Total Fat
12 g
Saturated Fat
2 g
Trans Fat
0 mg
Cholesterol
0 mg
Sodium
516 mg
Carbohydrates
57 g
Total Sugars
14 g
Protein
9 g
4
serves
Prep Time: 20 minutes
Cook Time: 5 minutes
Total Time: 25 minues

Fresh Avocado Chocolate Mousse
25
Ingredients:
1 (16 oz.) container low-fat cottage cheese
1 cup powdered sugar
2 ripe Fresh Avocados, peeled and pitted
6 oz. bittersweet dark chocolate, chopped
Fresh avocados help make this dark chocolate mousse
rich and creamy.
Instructions
1. Place cottage cheese in the work bowl of a food processor
and pure until smooth, about 1 minute.
2. Add sugar and avocado and pure until avocado is completely
incorporated and mixture is very smooth. Set aside.
3. Place chocolate in a glass or microwave-safe bowl and heat on high
at 30-second intervals, stirring between intervals until chocolate has
melted and is smooth.
4. With food processor running, pour chocolate through feed tube and
blend with avocado mixture until completely incorporated.
5. Cover and chill until ready to serve.
QUICK NUTRITION FACTS:
Amount per serving
Calories
360
Total Fat
18 g
Saturated Fat
6 g
Trans Fat
n/a
Cholesterol
5 mg
Sodium
25 mg
Carbohydrates
44 g
Total Sugars
37 g
Protein
12 g
Prep Time: 4 minutes
Cook Time: 1 minute
Total Time: 5 minutes
3
serves
LoveOneToday.com
cholesterol free
naturally good fats
2014 Hass Avocado Board. All rights reserved.