Easy recipes and tips that support your - Love One …...Avocado Banana Pancake Stacks Over 75% of an avocado’s fat is unsaturated. Studies show that replacing saturated fat with

Easy recipes and tips that support your everyday heart-healthy living goals

Fresh Avocado 101

How to Pick & Buy Avocados

How to Slice, Peel & Pit Avocados

How to Store Avocados

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Heart-Healthy Avocado Swaps

Avocado Banana Pancake Stacks

Grilled Chicken Flatbread with Avocado Yogurt and Chopped Salad

Grilled Salmon Tacos with Avocado Cabbage Carrot Slaw

Kale Avocado Salad with Roasted Carrots

Smoky Avocado Quinoa Breakfast Bowl

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Table of Contents

Chocolate Avocado Energy Bars

Frozen Avocado Banana Paleta

Vegan Avocado Ceviche

Vietnamese Avocado Zoodle Salad Bowl

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Heart-Healthy Vegetarian Dishes

Research

Avocado Nutrition Facts & Label 14

Here’s how to pick the best fresh avocados:

How to Pick & Buy Avocados

Note: Avocado color does not always indicate ripeness. Ripe avocados will yield to firm gentle pressure in the palm of your hand.

When comparing a group of fresh 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 fresh 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 1

Place the avocado in the palm of your hand.Step 2

Gently squeeze without applying your fingertips as this can cause bruising and check the firmness of the avocado.

Step 3

Before eating, important to thoroughly wash the avocado.Step 4

Many factors affect heart disease. Eating heart-healthy avocados as part of a diet low in saturated fat and cholesterol may reduce the risk.

Dietary fat helps the body absorb nutrients but not all fats are equal! Fresh avocados contribute naturally good fats.

Fresh avocados are virtually the only fruit that contains good (monounsaturated) fat.

Good fats, like those in avocados, do not raise “bad” (LDL) cholesterol levels when eaten as part of a healthy diet.

Over 75% of an avocado’s fat is unsaturated. Studies show that replacing saturated fat with unsaturated fat while staying within calorie needs is more effective in reducing the risk of heart disease than simply lowering total fat intake.

Fresh avocados pack delicious flavor and are sodium- and cholesterol-free.

Fresh avocados can replace other fat sources for a satisfying addition to a reduced-calorie diet.

Fresh avocados are a smart, vegetarian substitute for animal fats in baked goods, sauces and other dishes.

Fresh avocados add nutrients and good fats to your snacks.

Keep fresh avocados on hand to satisfy cravings. Unripe avocados can be stored for 4-5 days.

The delicious taste and creamy texture of fresh avocados are undeniably craveable.

Add fresh avocado for an easy way to make dressing and smoothies creamier and thicker.

Fresh Avocado 101

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How to Cut, Slice, Peel & Pit AvocadosHow to cut or slice avocados in half

Place the avocado lengthwise on a secure surface.

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*Tip: place a clean dish towel on your counter or under your cutting board to prevent slipping.

Hold the avocado securely with one hand as shown in the photo.

2

Slice slowly down the center lengthwise around the seed, starting at the narrower end.

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Holding the avocado in the palm of one hand, use your other hand to twist and rotate the two halves apart.

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How to remove the seed or pit of a fresh avocado

Remove the seed by slipping a spoon between the seed and fruit.

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Gently work the seed out of the fruit.2*Tip: Leave the seed in if you plan to store one-half.

How to peel a fresh avocadoFor ripe avocados, the outer skin or peel is easy to remove. Simply slice the avocado in half or cut into wedges as shown in the photo.

Grasp the outer dark layer or skin and pull it away from the inner green flesh of the fruit. If some of the darker almost black portions of the skin remain on the green flesh of the fruit, simply cut them away. The yellow to green portions of the avocado are what you want. Do not consume the peel. Note: The skin is easier to peel away when the fruit

is fully ripe.

Fresh cut unripe avocadosIf you have cut open your fresh 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.

Fresh cut ripe avocadosSprinkle cut, mashed or sliced fruit with lemon or lime juice or another acidic agent and place in an air-tight container or tightly covered clear plastic wrap. The fruit can be stored in your refrigerator for a day.

Ripe uncut avocadosRipe fruit that has not been cut open can be stored in the refrigerator for two to three days.

Unripe uncut avocadosUnripe, firm or green fruit can take four to five days to ripen at room temperature (approximately 65-75 degrees F, avoid direct sunlight). For best results store unripe fruit at room temperature unless room conditions exceed that range.

GuacamoleGuacamole often contains other ingredients that may affect how well and how long the guacamole can be stored. For most guacamole recipes, adding an acidic agent (like those mentioned above) can help prevent oxidization when added on top of the guacamole. To store guacamole, place it in an air-tight container and press clear plastic wrap on the surface of the guacamole before covering to help prevent oxidation. Store in the refrigerator.

If refrigerated guacamole or fruit turns brown during storage, discard the top oxidized layer and enjoy the rest.

How to Store Avocados

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Heart HealthyAvocado Swaps

Saturated “Bad” Fat: 2g

Unsaturated “Good” Fat: 6g

Calories: 300

Total Fat: 9g

Carbohydrate: 46g

Protein: 11g

Dietary Fiber: 6g

Sodium: 220mg

Avocados and bananas combine for a smooth batter to make scrumptious pancake recipe. Top with additional fruit for bonus nutrition.

Ready in:20 minutes

Prep time:10 minutes

Cook time:10 minutes

Ingredients:

• • 22/3 cup whole grain flour/3 cup whole grain flour

• • 1/2 cup all-purpose flour1/2 cup all-purpose flour

• • 1 Tbsp. brown sugar, packed1 Tbsp. brown sugar, packed

• • 2 tsp. baking powder2 tsp. baking powder

• • 1 ripe, fresh avocado, halved, 1 ripe, fresh avocado, halved, pitted, peeled and diced, dividedpitted, peeled and diced, divided

• • 1 cup ripe banana, sliced1 cup ripe banana, sliced

• • 1 cup reduced fat milk1 cup reduced fat milk

• • 2 large eggs2 large eggs

• • 1 tsp. vanilla extract1 tsp. vanilla extract

• • non-stick cooking spraynon-stick cooking spray

Instructions:

1. 1. InIn a medium bowl mix together all-purpose a medium bowl mix together all-purpose and whole wheat flours, brown sugar and and whole wheat flours, brown sugar and baking powder.baking powder.

2. 2. In a blender, combine half of the avocado In a blender, combine half of the avocado pieces, half of the banana slices, milk, eggs pieces, half of the banana slices, milk, eggs and vanilla. Puree until smooth.and vanilla. Puree until smooth.

3. 3. Add wet ingredients to dry ingredients and Add wet ingredients to dry ingredients and stir until just combined, batter may be lumpy.stir until just combined, batter may be lumpy.

4. 4. Lightly spray a griddle or skillet with nonstick Lightly spray a griddle or skillet with nonstick spray and heat over medium heat.spray and heat over medium heat.

5. 5. Pour 1/4 cup of batter for each 4-inch Pour 1/4 cup of batter for each 4-inch pancake. Cook until bottom is lightly brown pancake. Cook until bottom is lightly brown and bubbles begin to burst, about 2 and bubbles begin to burst, about 2 minutes. Turn and continue cooking until minutes. Turn and continue cooking until golden brown.golden brown.

6. 6. Serve warm with remaining avocados Serve warm with remaining avocados and bananas.and bananas.

Avocado BananaPancake Stacks

Over 75% of an avocado’s fat is unsaturated. Studies show that replacing saturated fat with unsaturated fat while staying within calorie needs is more effective in reducing the risk of heart disease than simply lowering total fat intake.

FRESH FACT

Servings: Servings: 66 Serving Size: Serving Size: 2 Pancakes2 Pancakes

BEFORE

AFTER4

Saturated “Bad” Fat: 1.5g


Calories: 250

Total Fat: 8g

Carbohydrate: 24g

Protein: 22g

Dietary Fiber: 6g

Sodium: 330mg

Grilled Chicken Flatbreadwith Avocado Yogurt and Chopped Salad

Ready in:30 minutes



A great way to repurpose leftover chicken breasts, this sandwich makes for easy dinner or packed lunch that is bursting with flavor.

Ingredients:

• • 11 ripe fresh avocado, halved, ripe fresh avocado, halved, pitted, peeled and dicedpitted, peeled and diced

• • 1 1/2 cups cucumber, peeled, 1 1/2 cups cucumber, peeled, seeded, dicedseeded, diced

• • 1/4 cup sweet onion, diced1/4 cup sweet onion, diced

• • 1/4 tsp. salt1/4 tsp. salt

• • 2 Tbsp. plain 2% Greek yogurt2 Tbsp. plain 2% Greek yogurt

• • 1 Tbsp. fresh lemon juice, divided1 Tbsp. fresh lemon juice, divided

• • 1/4 tsp. black pepper1/4 tsp. black pepper

• • 1 cup grape tomatoes, halved1 cup grape tomatoes, halved

• • 2 Tbsp. fresh dill, chopped2 Tbsp. fresh dill, chopped

• • 2 grilled chicken cutlets, sliced 2 grilled chicken cutlets, sliced (about 2 oz. each)(about 2 oz. each)

• • 4 whole wheat pitas or flatbreads4 whole wheat pitas or flatbreads

Instructions:

1. 1. In a medium bowl combine cucumber, In a medium bowl combine cucumber, onion and salt. Let stand 20 minutes.onion and salt. Let stand 20 minutes.

2. 2. In a blender, combine half of the In a blender, combine half of the avocado, yogurt, 2 tablespoons of water, avocado, yogurt, 2 tablespoons of water, half of the lemon juice, pepper and half of the lemon juice, pepper and puree until smooth.puree until smooth.

3. 3. Drain cucumber mixture. Add tomatoes, Drain cucumber mixture. Add tomatoes, dill, remaining lemon juice and dill, remaining lemon juice and remaining diced avocado and stir to remaining diced avocado and stir to combine.combine.

4. 4. Spread pitas with avocado puree. Top Spread pitas with avocado puree. Top with chicken and cucumber mixture.with chicken and cucumber mixture.

Fresh avocados are virtually the only fruit that contains good (monounsaturated) fat.

FRESH FACT

Servings: Servings: 44 Serving Size: Serving Size: 1 Flatbread1 Flatbread

BEFORE

AFTER5


Unsaturated “Good” Fat: 9.5g

Calories: 350

Total Fat: 12g

Carbohydrate: 41g

Protein: 21g

Dietary Fiber: 7g

Sodium: 370mg

BEFORE

AFTER

Avocado cabbage slaw makes for a refreshing topping to cumin-rubbed salmon inside warm corn taco shells.

Ingredients:

• • 112 oz. fresh salmon filet2 oz. fresh salmon filet

• • 1/2 tsp. ground cumin1/2 tsp. ground cumin

• • 1/4 tsp. freshly ground pepper1/4 tsp. freshly ground pepper

• • 1 cup pico de gallo, homemade 1 cup pico de gallo, homemade or store boughtor store bought

• • 8 small corn tortillas8 small corn tortillas

• • 4 cups Easy Avocado Cabbage 4 cups Easy Avocado Cabbage Carrot Cole Slaw *Carrot Cole Slaw *

Instructions:

1. 1. SSprinkle salmon fillets with cumin prinkle salmon fillets with cumin and pepper.and pepper.

2. 2. Wrap salmon in aluminum foil and grill Wrap salmon in aluminum foil and grill over medium heat for 10 to 12 minutes, over medium heat for 10 to 12 minutes, turning once, until cooked through.turning once, until cooked through.

3. 3. Wrap tortillas in aluminum foil and Wrap tortillas in aluminum foil and place on grill for 4 minutes, turning place on grill for 4 minutes, turning once until warm.once until warm.

4. 4. Fill tortillas with salmon, pico de gallo Fill tortillas with salmon, pico de gallo and Easy Avocado Carrot Cole Slaw, and Easy Avocado Carrot Cole Slaw, dividing evenly.dividing evenly.

Many factors affect heart disease. Eating heart-healthy avocados as part of a diet low in saturated fat and cholesterol may reduce the risk.

FRESH FACT

Ready in:20 minutes



Grilled Salmon Tacoswith Avocado Cabbage Carrot Slaw

Servings: Servings: 44 Serving Size: Serving Size: 2 Tacos2 Tacos

* For the Easy Avocado Cabbage Carrot Cole Slaw recipe, visit:

LoveOneToday.com/Avocado-Recipes

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Calories: 240

Total Fat: 15g

Carbohydrate: 24g

Protein: 7g

Dietary Fiber: 9g

Sodium: 390mg

BEFORE

AFTER

Fresh avocados are a smart, vegetarian substitute for animal fats in baked goods, sauces and other dishes.

FRESH FACT

Kale Avocado Salad

Love avocados and kale? Here is a great way to enjoy these nutritious foods.

Ingredients:

• • 22 ripe, fresh avocados, halved, ripe, fresh avocados, halved, pitted, peeled and dicedpitted, peeled and diced

• • 1 lb. bag baby carrots1 lb. bag baby carrots

• • 1 Tbsp. olive oil1 Tbsp. olive oil


• • 1/4 tsp. pepper1/4 tsp. pepper

• • 1 (15.5 ounce) can chickpeas, 1 (15.5 ounce) can chickpeas, draineddrained

• • 1/3 cup coarsely chopped walnuts1/3 cup coarsely chopped walnuts

• • 1 large bunch kale (about 1 1 large bunch kale (about 1 pound), stalks removed, pound), stalks removed, leaves coarsely choppedleaves coarsely chopped

• • 2 Tbsp. lemon juice2 Tbsp. lemon juice

Instructions:

1. 1. HHeat oven to 400°Feat oven to 400°F

2. 2. In a bowl, toss carrots, oil, 1/4 teaspoon of the In a bowl, toss carrots, oil, 1/4 teaspoon of the salt, and pepper.salt, and pepper.

3. 3. Transfer to a rimmed baking sheet and bake Transfer to a rimmed baking sheet and bake 20 minutes. Add chick peas and walnuts to 20 minutes. Add chick peas and walnuts to pan, stir and return to oven.pan, stir and return to oven.

4. 4. Bake until carrots are brown and tender, Bake until carrots are brown and tender, an additional 5 to 10 minutes.an additional 5 to 10 minutes.

5. 5. In a large bowl combine kale, lemon juice, In a large bowl combine kale, lemon juice, remaining 1/4 teaspoon salt and half of the remaining 1/4 teaspoon salt and half of the avocado.avocado.

6. 6. Massage kale with both hands until the Massage kale with both hands until the avocado is pureed and the kale softens and avocado is pureed and the kale softens and turns bright green, about 2 minutes.turns bright green, about 2 minutes.

7. 7. Add half of the carrot mixture to the kale Add half of the carrot mixture to the kale and toss.and toss.

8. 8. Place in a large serving bowl. Top with Place in a large serving bowl. Top with remaining carrot mixture and avocado.remaining carrot mixture and avocado.

with Roasted Carrots

Ready in:35 minutes



Servings: Servings: 66 Serving Size: Serving Size: 2 Cups2 Cups

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Calories: 300

Total Fat: 11g

Carbohydrate: 42g

Protein: 10g

Dietary Fiber: 8g

Sodium: 290mg

BEFORE

AFTER

This recipe is a delicious, plant-packed breakfast version of the popular quinoa bowl. Make your morning easy by prepping the quinoa pilaf in advance.

Ready in:30 minutes



Ingredients:

• • 2 tsp. olive oil2 tsp. olive oil

• • 1/3 cup yellow onion, diced1/3 cup yellow onion, diced

• • 1 garlic clove, minced1 garlic clove, minced

• • 3 tsp. smoked paprika3 tsp. smoked paprika

• • 1 cup white quinoa1 cup white quinoa

• • 2 cups vegetable stock2 cups vegetable stock

• • 1 ripe, fresh avocado, halved, 1 ripe, fresh avocado, halved, pitted, peeled and dicedpitted, peeled and diced

• • 2 tsp. lime juice2 tsp. lime juice

• • 2/3 cup small white beans, 2/3 cup small white beans, rinsed and drainedrinsed and drained

• • 1 cup baby spinach1 cup baby spinach

Instructions:

1. 1. Heat 1 teaspoon of olive oil in a heavy-Heat 1 teaspoon of olive oil in a heavy-bottomed saucepan. Add onion and cook bottomed saucepan. Add onion and cook over medium-low heat until soft, about over medium-low heat until soft, about 3 minutes. Add minced garlic and cook 1 3 minutes. Add minced garlic and cook 1 minute more. Add smoked paprika. Stir and minute more. Add smoked paprika. Stir and cook 1 more minute.cook 1 more minute.

2. 2. Add rinsed quinoa and vegetable stock and Add rinsed quinoa and vegetable stock and stir to combine. Bring to a boil. Reduce heat, stir to combine. Bring to a boil. Reduce heat, cover and let simmer 10-15 minutes. Uncover cover and let simmer 10-15 minutes. Uncover and fluff with a fork.and fluff with a fork.

3. 3. Sprinkle the diced avocado with lime juice. Sprinkle the diced avocado with lime juice. Set aside.Set aside.

4. 4. In a separate saute pan, heat 1/2 teaspoon of In a separate saute pan, heat 1/2 teaspoon of olive oil. Add white beans. Cook over medium olive oil. Add white beans. Cook over medium heat until beans are heated through. Place heat until beans are heated through. Place beans on top of rice pilaf in serving bowl.beans on top of rice pilaf in serving bowl.

5. 5. Heat remaining 1/2 teaspoon of olive oil. Heat remaining 1/2 teaspoon of olive oil. Add spinach. Cook over medium heat until Add spinach. Cook over medium heat until spinach is wilted. Place spinach on top of rice spinach is wilted. Place spinach on top of rice pilaf next to white beans in serving bowl.pilaf next to white beans in serving bowl.

6. 6. Top each bowl with a generous spoonful of Top each bowl with a generous spoonful of the diced avocado.the diced avocado.

Smoky Avocado Quinoa Breakfast Bowl

Servings: Servings: 44 Serving Size: Serving Size: 1 Cup1 Cup

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Heart-Healthy VegetarianRecipes



Calories: 140

Total Fat: 9g

Carbohydrate: 14g

Protein: 4g

Dietary Fiber: 5g

Sodium: 0mg

Ingredients:

• • 1 cup pitted dates1 cup pitted dates

• • 1 cup almonds, toasted, 1 cup almonds, toasted, sliveredslivered

• • 1 ripe, fresh avocado, halved, 1 ripe, fresh avocado, halved, pitted and peeledpitted and peeled

• • 1/2 cup coconut, shredded1/2 cup coconut, shredded

• • 1/4 cup chia seeds1/4 cup chia seeds

• • 1/4 cup unsweetened cocoa 1/4 cup unsweetened cocoa powderpowder

• • 1/2 cup raw shelled 1/2 cup raw shelled sunflower seedssunflower seeds

Instructions:

1. 1. Line an 8-inch x 8-inch baking pan with foil Line an 8-inch x 8-inch baking pan with foil leaving a 2-inch overhang. Spray with non-leaving a 2-inch overhang. Spray with non-stick cooking spray.stick cooking spray.

2. 2. Process dates, almonds and avocado in a food Process dates, almonds and avocado in a food processor until mixture is finely chopped and processor until mixture is finely chopped and sticky.sticky.

3. 3. Add coconut, chia seeds and cocoa powder Add coconut, chia seeds and cocoa powder and pulse until mixture is well combined.and pulse until mixture is well combined.

4. 4. Stir in sunflower seeds.Stir in sunflower seeds.

5. 5. Press mixture into prepared pan and Press mixture into prepared pan and refrigerate until firm and chilled, at least 2 refrigerate until firm and chilled, at least 2 hours.hours.

6. 6. Cut into 16 bars and store in the refrigerator.Cut into 16 bars and store in the refrigerator.

Fresh avocados add nutrients and good fats to your snacks.

FRESH FACT

Ready in:2 hrs 15 mins


Chill time:2 hours

These no-bake bars deliver on-the-go energy to help keep you fueled throughout the day.

Chocolate Avocado Energy Bars

Servings: Servings: 1616 Serving Size: Serving Size: 1 Bar1 Bar

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Calories: 120

Total Fat: 3g

Fresh avocados pack delicious flavor and are sodium- and cholesterol- free.

Carbohydrate: 23g

Protein: 2g

Dietary Fiber: 2g

Sodium: 0mg

Ingredients:

• • 1 1 ripe, fresh avocado, halved, ripe, fresh avocado, halved, pitted, peeled and dicedpitted, peeled and diced

• • 4 cups orange juice4 cups orange juice

• • 2 medium bananas, peeled 2 medium bananas, peeled and slicedand sliced

• • 1 Tbsp. lime juice1 Tbsp. lime juice

• • 8 (5 oz.) paper cups8 (5 oz.) paper cups

• • 8 wooden craft sticks8 wooden craft sticks

Instructions:

1. 1. Place orange juice, bananas, avocado and Place orange juice, bananas, avocado and lime juice into blender. Blend on high until lime juice into blender. Blend on high until smooth.smooth.

2. 2. Divide into 8 paper cups (5 oz.-cups). Cover Divide into 8 paper cups (5 oz.-cups). Cover cups with aluminum foil. Insert one stick cups with aluminum foil. Insert one stick through the center of each foil.through the center of each foil.

3. 3. Freeze for 4 hours until firm. Freeze for 4 hours until firm.

Frozen Avocado Banana Paleta

FRESH FACT

Ready in:4 hours

Prep time:5 minutes

Cook time:N/A

Made with 100% fruit, this creamy pop will delight children of all ages.

Servings: Servings: 88 Serving Size: Serving Size: 1 Pop1 Pop

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Calories: 130

Total Fat: 11g

Carbohydrate: 9g

Protein: 2g

Dietary Fiber: 5g

Sodium: 160mg

Ingredients:

• • 1 ripe, fresh avocado, halved 1 ripe, fresh avocado, halved and pittedand pitted

• • 1 cup cauliflower, diced 1 cup cauliflower, diced

• • 2 tomatoes, diced2 tomatoes, diced

• • 1/3 cup red onion, finely diced1/3 cup red onion, finely diced

• • 1 Tbsp. jalapeño, chopped1 Tbsp. jalapeño, chopped

• • 1 garlic clove, minced1 garlic clove, minced

• • 1 Tbsp. fresh cilantro, chopped1 Tbsp. fresh cilantro, chopped

• • 1 Tbsp. lime juice1 Tbsp. lime juice


• • 1 Tbsp. olive oil1 Tbsp. olive oil

Instructions:

1. 1. In a large bowl, combine avocado, In a large bowl, combine avocado, cauliflower, tomatoes, onion, jalapeño, cauliflower, tomatoes, onion, jalapeño, garlic, cilantro, lime juice, salt and olive oil.garlic, cilantro, lime juice, salt and olive oil.

2. 2. Transfer to a serving bowl. Serve with Transfer to a serving bowl. Serve with homemade pita chips.homemade pita chips.

Dietary fat helps the body absorb nutrients but not all fats are equal! Fresh avocados provide naturally good fats.

FRESH FACT

Ready in:15 minutes


Cook time:N/A

You won’t miss the seafood in this quick and easy recipe for a plant-based ceviche that is full of zesty flavors.

Vegan Avocado Ceviche

Servings: Servings: 44 Serving Size: Serving Size: 1/2 Cup1/2 Cup

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Calories: 220

Total Fat: 14g

Carbohydrate: 16g

Protein: 10g

Dietary Fiber: 7g

Sodium: 360mg

Ready in:25 minutes



Avocado and zucchini noodles (zoodles) are the stars in this new take on a traditional Vietnamese noodle salad bowl.

Vietnamese Avocado Zoodle Salad Bowl

Instructions:

1. 1. In a small bowl combine soy sauce, garlic, In a small bowl combine soy sauce, garlic, green onion, red pepper flakes and 2 green onion, red pepper flakes and 2 teaspoons of the sesame oil. In a shallow teaspoons of the sesame oil. In a shallow bowl combine tofu and 2 teaspoons of the bowl combine tofu and 2 teaspoons of the soy mixture. Let stand 10 minutes.soy mixture. Let stand 10 minutes.

2. 2. In a large non-stick skillet heat 1 teaspoon of In a large non-stick skillet heat 1 teaspoon of the sesame oil over medium heat. Pat the the sesame oil over medium heat. Pat the tofu dry and cook until golden brown on tofu dry and cook until golden brown on each side. Remove from heat to a plate and each side. Remove from heat to a plate and set aside.set aside.

3. 3. Add zucchini noodles to the same skillet. Add zucchini noodles to the same skillet. Cook, over medium heat, stirring frequently Cook, over medium heat, stirring frequently about 5 minutes until hot and softened. Let about 5 minutes until hot and softened. Let cool. Turn into a large shallow serving bowl. cool. Turn into a large shallow serving bowl. Add lettuce, sprouts, and carrots to bowl.Add lettuce, sprouts, and carrots to bowl.

4. 4. Top bowl with tofu and avocado. Add lime Top bowl with tofu and avocado. Add lime juice to soy mixture and drizzle over noodle juice to soy mixture and drizzle over noodle bowl. Toss before serving.bowl. Toss before serving.

Ingredients:

• • 3 Tbsp. low sodium soy sauce3 Tbsp. low sodium soy sauce

• • 2 garlic cloves, minced2 garlic cloves, minced

• • 1 green onion (about 2 Tbsp.), 1 green onion (about 2 Tbsp.), finely choppedfinely chopped

• • 1/4 tsp. red pepper flakes1/4 tsp. red pepper flakes

• • 1 Tbsp. sesame oil1 Tbsp. sesame oil

• • 8 oz. extra-firm tofu, cut into 8 oz. extra-firm tofu, cut into 1/4-inch slices1/4-inch slices

• • 12 oz. prepared zucchini noodles12 oz. prepared zucchini noodles

• • 3 cups lettuce, shredded3 cups lettuce, shredded

• • 1 cup mung bean sprouts1 cup mung bean sprouts

• • 3/4 cup carrots, julienned3/4 cup carrots, julienned

• • 1 ripe, fresh avocado, halved, 1 ripe, fresh avocado, halved, pitted, peeled and dicedpitted, peeled and diced

• • 1 tsp. fresh lime juice1 tsp. fresh lime juice

• • cilantro leaves, optionalcilantro leaves, optional

Servings: Servings: 44 Serving Size: Serving Size: 1 Cup1 Cup

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Avocado Nutriton Facts & Label

NATURALLY GOOD FATS - A GREAT SUBSTITUTE FOR FOODS HIGH IN SATURATED FAT

CHOLESTEROL FREE

SODIUM FREE

GOOD SOURCE OF FIBER

SUGAR FREE

HEART HEALTHY

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Documents

Easy recipes and tips that support your - Love One …...Avocado Banana Pancake Stacks Over 75% of an avocado’s fat is unsaturated. Studies show that replacing saturated fat with