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 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.

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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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 Avocado-

Blueberry 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

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

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Guacamole Potato SaladRecipe Provided By the California Avocado Commission.Copyright © 2013 California Avocado Commission

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).

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

ingRedients

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.

•2lbs.smallredpotatoes,cleaned•2ripe,FreshCalifornia

Avocados*, peeled, seeded and mashed

•2clovesgarlic,minced

•2greenonions,whitesonly,finelychopped

•1largeSerranopepper,seededand minced

•½tsp.salt,ortotaste

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

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Avocado-Blueberry MuffinsRecipe Provided By the California Avocado Commission.Copyright © 2013 California Avocado Commission

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 Total Time: 55 minutes Serves: 12

ingRedients

stReUsel tOpping

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.

•¼cupflour•1/3 cup sugar

•3Tbsp.butter,softened•1tsp.cinnamon

•2cupsall-purposeflour•2tsp.bakingpowder•½tsp.bakingsoda•½tsp.salt•1ripe,FreshCaliforniaAvocado,

seeded and peeled

•¾cupsugar•1egg•1tsp.vanillaextract•1cupplainyogurt•6oz.(1¼cup)freshNaturipe®

blueberries

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TweetsDid 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 AnnouncementsWant to hear a baker’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.

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