Haas Avocados are in for Every Season!

Avocados contain naturally good fats; in fact over seventy-five percent of the fat in avocados is good fat with 3g coming from monounsaturated fat (MUFA) and 0.5g from polyunsaturated fat per 1-oz. serving

Avocados are a plant food and therefore the fat they contain is considered oil and not a solid fat.

Avocados are a great substitute for saturated or trans fats in your favorite dishes.

Avocados are cholesterol and sodium-free.

Picking ripe ready-to-eat Haas Avocados: 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.

~ Avocadocentral.com

Shrimp & Avocado Green Salad

Nourishes: 4

Ingredients:

• 1 pound cooked, peeled, and deveined medium sized shrimp; remove tails
• 1 fresh tomato, chopped
• 3 scallions, chopped fine
• 1 clove fresh garlic, chopped fine
• Juice of ½ fresh lemon
• 1 Tbsp. balsamic or clear vinegar
• 1 Haas avocado – slightly ripe to the touch
• 1 Tbsp. fresh parsley, chopped
• 2 Tbsp. pumpkin seeds (You may heat these for a few minutes and top the salad with them just before serving if you wish).
• Touch of red pepper flakes or cayenne
• 1 tsp. olive oil
• Salt and fresh pepper to taste
• 1 head of fresh dark greens (spinach, romaine, etc.)

Methodology:
Cook shrimp until pink, remove from heat and cool. Alternatively, you can purchase cooked cleaned shrimp – make sure they are completely frozen if you are buying them from a supermarket counter. Cut avocado in half, remove pit, and scoop out flesh. Cut into chunks and coat with lemon juice. Mix all other ingredients with shrimp and avocado except greens. Refrigerate for thirty minutes and place on top of washed chopped greens.

Nutritional Profile per Serving: Calories: 260. Fat: 12g. Protein: 28g. Carbs: 10g.

Grilled Chicken & Avocado Salad

Nourishes: 4

Ingredients:

• 3 medium red potatoes
• 1 ripe Avocado
• ½ freshly squeezed lemon
• 4 scallions, chopped
• ½ red pepper, diced
• 2 skinless, boneless chicken breasts (4 ounces each)
• ½ cup Greek yogurt (non or low-fat)
• 1 Tbsp. canola or olive oil
• 1 Tbsp. cider vinegar or clear balsamic
• Salt and fresh pepper to taste

Methodology:
Bake chicken until cooked through (165 degrees), cool and cut into small chunks. In a medium saucepan, boil potatoes about twenty minutes, or until tender. Run under cold water and cut into small cubes. Cut avocado in half and remove pit – scoop out flesh and cut into chunks; coat with lemon juice to avoid browning. Separately whisk oil, vinegar, yogurt, salt and pepper. Place all other ingredients in large bowl. Gently toss in oil mixture until thoroughly coated.

Nutritional Profile per Serving: Calories: 305. Fat: 12g. Protein: 20g. Carbs: 35g.

Created and tested by
John Fairchild, Chef/Nutritionist

www.weightlosscoaching.org
(267) 273-6552
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