Page 1

THE WONDERFUL WORLD OF COOKING WITH AVOCADOS


4


Content

Foreword�������������������������������������������������������������������������������������������07

Silky avocado and prawn soup������������������������������������������ 37

MAIN COURSES

The avocado���������������������������������������������������������������������������������� 08

Prawn-stuffed avocados au gratin�����������������������������������39

Green and white pasta with indulgently

Year-round enjoyment– seasonality������������������������������ 10

Piquant composed salmon and avocado platter�����41

creamy avocado sauce�����������������������������������������������������������73

Tips and selection����������������������������������������������������������������������� 12

Protein-powered superfood breakfast toast������������43

Italian-herbed meatballs with guacamole���������������� 75

Step by step�������������������������������������������������������������������������������������14

Avocado ceviche sampler�����������������������������������������������������45

Smoky quinoa “risotto” topped with avocado

Seared tuna on a bed of watercress and avocado���� 47

and crispy crusted prawns���������������������������������������������������� 77

APPETISERS

Cream of avocado and artichoke soup�������������������������49

Pan-seared fish with rustic avocado mashed

Crispy cheese sticks with zesty guacamole������������� 19

Vietnamese avocado and prawn spring rolls������������51

potatoes�����������������������������������������������������������������������������������������������79

Avocado guacamole with plantain chips�������������������� 21

Creamed chicken with avocado-rice salad��������������� 81

Mediterranean avocado hummus with pitta

SANDWICHES, WRAPS AND SALADS

Brazilian chicken salad������������������������������������������������������������83

bread crisps�������������������������������������������������������������������������������������23

Avocado triple-decker picnic sandwich����������������������53

Grilled salmon over avocado and

Creamy avocado-filled cheese log���������������������������������25

Egg-topped California avoburgers���������������������������������� 55

coriander mousse�����������������������������������������������������������������������85

Avocado pesto crostini under a cherry

All-american avodog����������������������������������������������������������������� 57

Layered crepe torte topped with avocado

tomato blanket������������������������������������������������������������������������������ 27

Steak and roasted vegetable roll-up�����������������������������59

crescents������������������������������������������������������������������������������������������� 87

Tuna salad avocado toast������������������������������������������������������29

Chicken-quinoa pitta pocket����������������������������������������������� 61 Smoked salmon-topped sweet and crunchy

DESSERTS

FIRST COURSES

greens salad�����������������������������������������������������������������������������������63

Raspberry, avocado, and passion fruit

Potato-wrapped avocado ceviche roll��������������������������31

Lime-infused prawn salad����������������������������������������������������65

layered parfait�������������������������������������������������������������������������������89

Avocado boats with vegetable and chicken salad��� 33

Bacon and tomato cubed salad����������������������������������������67

Secret ingredient oatmeal walnut biscuits���������������� 91

Crispy fish fingers with tomato-herb sauce

Waldorf-inspired tuna and avocado salad�����������������69

and avocado salad������������������������������������������������������������������������������������������35

Turkey roulade on a sweet pepper salad��������������������71

5


6


Foreword

The avocado has become one of the world’s most sought-after and best-loved superfoods, and for good reason. Chefs from around the world have discovered the secrets of the most perfect food. It’s rich in vitamins, minerals, and healthy fats, tastes great, and is perfect for meals and snacks. Any time is the right time for eating avocado! We at the World Avocado Organization (WAO) want to share with you the delicious goodness of avocados and help you savour them all day long. We hope you enjoy these tasty recipes as much as we do! The World Avocado Organization (WAO) was established in February 2016 as a multinational nonprofit organization. Based in Washington, D.C., the WAO represents some of the world’s largest avocado producers, exporters and importers, including Mexico, Peru, South Africa and the United States of America. The organization’s primary purpose is to promote and increase the consumption, awareness and value of avocados in select international markets.

Jimmy Bosworth

Zac Bard

Xavier Equihua

Chairman

Vice-Chairman

Chief Executive Officer

7


The avocado

The avocado (Persea americana) is a mouthwateringly creamy fruit of the Lauraceae family. It is thick-skinned and has a single large seed called a pit. Its meaty, green flesh has many culinary uses, and can also be enjoyed and consumed as a stand-alone food item. The luscious avocado is native to the Americas, where it is thought to have originated in what are now known as Mexico and Peru. Avocados have been around for thousands of years in both countries. Spaniards gave avocados the name aguacate, from the proto-Aztecan Nahuatl name ahuacatl and the Pueblo Indians gave them the name paltas, which is most commonly used in South America. Avocado varieties flourish in tropical and Mediterranean climates around the world, at different times of the year. Avocados are grown globally in Australia, Chile, Colombia, Israel, Kenya, Mexico, New Zealand, Peru, Spain, and South Africa, which means your avocado cravings can be satisfied all year round!

8


9


Year-round enjoyment– seasonality SUMME

Thanks to a global supply, you can enjoy avocados every day! With Peru, Argentina, and South Africa located in the southern hemisphere, their avocados are available from April through

R

SPRING AU T U M

September. Australia, Chile, Colombia, Israel, Kenya, Mexico, New Zealand, and Spain supply avocados at other times throughout the year. Fresh, ripe avocados add a creamy texture and slightly nutty flavour to favourite dishes, and they are the perfect addition to starters, salads, sandwiches, sushi, soups, and numerous main dishes. And of course, an avocado makes a nutritious, tasty lunch all by itself, scooped straight from the shell. Enjoy the delicious flavour of avocados all the time!

10

WINTER

N


11


Tips and selection Avocados have a rough skin and can appear a dark-green colour, almost black when ripe. When selecting your avocado, look for one that feels heavy for its size and has not been bumped or bruised. Hold it in the palm of your hand and squeeze it gently. If it yields just a little, it’s ready to eat. Buy harder fruits for use in the near future. Store avocados at room temperature on the counter or in a paper bag and check them daily. Adding a banana or apple to the bag will speed up the ripening process.

firm

almost ripe

ripe

Bright green and firm to the touch.

Dark green and starting to soften.

Dark green, almost black, and yields to

Will ripen in 5–7 days at room temperature.

Will ripen in 2–5 days at room temperature.

light pressure at the tip. Can be kept in the refrigerator for up to a week at 2–5ºC.

12


13


Step by step An avocado, mashed or sliced and served with a squeeze of lemon or lime juice and a sprinkle of salt is a quick, easy, and delicious addition to toast, sandwiches, or appetisers, as well as an essential ingredient in many recipes. Follow these steps to see just how easy it is to make the perfect dish.

1

14

2

3


4

5

4

5

15


Appetisers

Overview

First courses 29

31

33

San w 45

47

49

51

61

63

65

67

77

79

81

83


19

21

23

25

27

35

37

39

41

43

53

55

57

59

73

75

89

91

ndwiches, wraps and salads

Main courses 69

71

Desserts 85

87


18


Appetisers

CRISPY CHEESE STICKS WITH ZESTY GUACAMOLE D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

20 minutes

S E RV I N G S

4

INGREDIENTS

Guacamole 3 large avocados, pitted and peeled

P R E PA R AT I O N

60 ml lime juice 4 tablespoons mild to semi-hot red pepper,

To make the guacamole, use a medium-sized bowl, mash the avocados with the lime

such as red serrano, finely chopped

juice, then add 3 tablespoons of chopped chillies, along with the spring onion, coriander,

5 tablespoons spring onion (white part only),

and mayonnaise. Mix well, season with salt and pepper, and set aside.

finely chopped

On a cutting board or flat surface, place a piece of cheese on a wonton or spring roll wrapper, approximately 6 mm from the top. Fold in each side of the wrapper, then roll up. Repeat with the remaining cheese and wonton or spring roll wrappers. Meanwhile, in a medium, deep frying pan, heat the oil over medium heat until it reaches 180°C (gas mark 4). Adjust the heat to maintain the temperature. Fry the cheese sticks until golden brown, for around 5 minutes. Drain well on paper towels. Serve with the guacamole garnished with the remaining chopped chillies.

2 tablespoons coriander, rinsed and finely chopped 125 g mayonnaise Salt and pepper Cheese sticks 12 square wonton wrappers or spring roll wrappers 225 g mozzarella cheese, cut into 12 sticks, approximately 3 cm x 1 cm each 500 ml sunflower or other oil suitable for frying 19


20


Appetisers

AVOCADO GUACAMOLE WITH PLANTAIN CHIPS D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

5 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a medium bowl, mix the avocado, tomato, onion, chopped pepper, coriander, and olive

2 avocados, pitted, peeled, and mashed

oil. Season with salt and pepper to taste and serve with the plantain chips.

1 large tomato, peeled and finely chopped ½ medium red onion, peeled and finely chopped 1 teaspoon finely chopped mild to semi-hot red pepper, such as red serrano 2 tablespoons coriander, rinsed and finely chopped 45 ml olive oil Salt and pepper 100 g salted plantain chips

21


22


Appetisers MEDITERRANEAN AVOCADO HUMMUS WITH PITTA BREAD CRISPS D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

15 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

Preheat the oven to 180°C (gas mark 4).

1 avocado, pitted and peeled

Place the avocado, chickpeas, coriander, garlic, olive oil, lime juice, and cumin in a food processor and process until smooth. Season with salt and pepper for flavour. Set aside.

225 g cooked or canned, drained chickpeas 10 g coriander, rinsed ½ clove garlic

Place the pitta bread strips on a baking sheet; drizzle with olive oil and sprinkle with paprika.

90 ml olive oil

Bake until the bread is crisp, around 5 minutes, and serve with the avocado hummus.

60 ml lime juice 1 teaspoon cumin Salt and pepper 8 pitta breads, sliced into thick strips Olive oil 2 tablespoons paprika

23


24


Appetisers

CREAMY AVOCADO-FILLED CHEESE LOG D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

40 minutes

S E RV I N G S

8

P R E PA R AT I O N

INGREDIENTS

In a small bowl, mix the cream cheese and chives. Season with salt and pepper for

250 g cream cheese, at room temperature

flavour and set aside.

2 tablespoons chives, finely sliced

Using a frying pan, combine the sugar with the water. Simmer over low-medium heat until the water evaporates and the mixture begins to caramelise and turn light brown. Add the pepper strips and continue cooking for another 5 minutes. Add the balsamic vinegar and cook until the pepper strips are caramelised and the vinegar has thickened. Allow to cool. Spread cling film out on a flat surface. Place the cream cheese on top and spread it

100 g sugar 125 ml water 2 mild to semi-hot red peppers, such as red serrano, seeded and cut into thin strips 30 ml balsamic vinegar 1 avocado, pitted, peeled, and sliced Salt and pepper

out to form a rectangle. It should be smaller than the size of the cling film. Place the caramelised pepper and avocado slices in the centre of the cream cheese. Lift the cling film on one side and gently roll the mixture. Secure the cling film around the roll and refrigerate for 3 hours. To serve, discard the cling film and serve with crackers or toasted baguette slices. 25


26


Appetisers

AVOCADO PESTO CROSTINI UNDER A CHERRY TOMATO BLANKET D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

10 minutes

S E RV I N G S

6

P R E PA R AT I O N

INGREDIENTS

To make the pesto, using a food processor, process the avocado, basil, walnuts, cheese,

Pesto

and garlic until smooth. Season with salt and pepper and set aside.

1 avocado, pitted and peeled

In a small bowl, mix the tomatoes, coriander, olive oil, and salt and pepper.

1 large handful basil leaves 30 g walnuts

Top each slice of toasted baguette with avocado pesto and then the tomatoes to serve

20 g grated parmesan cheese

immediately.

1 clove garlic Salt and pepper 150 g cherry tomatoes, halved 1 tablespoon coriander, rinsed 60 ml olive oil 12 slices of baguette, toasted

27


28


Appetisers

R E C I P E BY C H E F R I C A R D O Z Ă R AT E

TUNA SALAD AVOCADO TOAST D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

10 minutes

S E RV I N G S

5

P R E PA R AT I O N

INGREDIENTS

Place the tuna, mayonnaise, yellow chilli paste, and sesame oil in a small bowl; mix well

100 g fresh tuna, cut into a 6 mm dice

and set aside.

90 g mayonnaise

Season the mashed avocado with salt and pepper.

30 g yellow chilli paste 1 teaspoon sesame oil

Spread some avocado on each toast square, add the tuna mixture, and top with the

1 avocado, pitted, peeled, and mashed

cucumber and watercress.

Salt and pepper 10 5 cm squares of sliced bread, toasted 25 g peeled, diced cucumber 20 g watercress, rinsed and separated into sprigs

29


30


First courses

POTATO-WRAPPED AVOCADO CEVICHE ROLL D I F F I C U LT Y L E V E L

High

P R E PA R AT I O N T I M E

25 minutes

S E RV I N G S

8

INGREDIENTS

10 ml olive oil 2 kg mashed potatoes 300 g sea bass, or other white-flesh fish, cut into small cubes 2 avocados, pitted, peeled, and cubed

P R E PA R AT I O N

1 medium red onion, peeled and finely chopped

Cover a 38 cm x 33 cm baking sheet (approximate size) with cling film, brush with half

2 teaspoons coriander, rinsed and finely

the olive oil, and spread the mashed potatoes onto the sheet in a 2 cm layer. Set aside.

chopped

In a medium bowl, mix the fish, avocado, onion, coriander, chopped pepper, ginger, lime juice, and remaining olive oil. Season with salt and pepper and allow to rest for 15 minutes. Drain, discarding any liquid, and spread over the mashed potatoes, leaving a 3 cm border on all sides. Lift up the cling film on one side and roll up carefully.

1 teaspoon finely chopped mild to semi-hot red pepper, such as red serrano 1 teaspoon grated fresh ginger 60 ml lime juice Salt and pepper

Transfer the roll to a serving platter, and garnish the top with the avocado and hard-

2 avocados, pitted, peeled, and sliced,

boiled egg. Serve with the sweet potatoes and corn as side dishes.

for garnish 2 hard-boiled eggs, peeled and quartered, for garnish 3 medium sweet potatoes, baked until medium soft, peeled, and sliced 150 g cooked fresh or frozen sweetcorn 31


32


First courses AVOCADO BOATS WITH VEGETABLE AND CHICKEN SALAD D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

20 minutes

S E RV I N G S

6

P R E PA R AT I O N

INGREDIENTS

In a medium saucepan, simmer the chicken and onion in lightly salted water until the

1 medium boneless, skinless chicken breast,

chicken is cooked. Remove the chicken, cool for 5 minutes, and shred into a medium

approximately 180 g

bowl. Discard the onion. Place the chicken in a large bowl and refrigerate for 1 hour or

1 medium onion, roughly chopped

until chilled.

2 medium potatoes, boiled, peeled, diced,

Add the potatoes, carrot, peas, parsley, and mayonnaise to the chicken and mix gently to combine. Season with salt and pepper and set aside. Fill each avocado half with the chicken mixture and serve.

and cooled 1 small carrot, peeled, diced, cooked, and cooled 75 g peas, cooked and cooled 2 tablespoons parsley, rinsed and finely chopped 250 g mayonnaise Salt and pepper 3 avocados, halved, pitted, and peeled

33


34


First courses CRISPY FISH FINGERS WITH TOMATO-HERB SAUCE AND AVOCADO SALAD D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

35 minutes

S E RV I N G S

6

INGREDIENTS

Fish fingers 500 g cod, haddock, or other white fish fillets, cut into finger-size sticks

P R E PA R AT I O N

15 g hot chilli pepper paste 120 g all-purpose flour

In a medium bowl, combine the fish with the chilli paste and refrigerate for 1 hour. Place

3 large eggs, beaten

the flour in a large bowl, the eggs in a medium bowl, and the quinoa in a large bowl.

360 g cooked quinoa

Add the fish fingers to the flour and toss to coat. Dip into the beaten eggs, shake off the

Oil for frying

excess, and dip into the quinoa, tossing to coat.

Tomato sauce

Meanwhile, in a large saucepan, heat the oil over medium heat until it reaches 180°C.

60 g olive oil

Adjust the heat to maintain the temperature. Fry the fish fingers until golden brown, for

1 clove garlic, minced

around 5 minutes, and drain on absorbent paper towels.

350 g tomatoes, peeled, seeds removed

To make the tomato sauce, in a frying pan, heat the olive oil over medium heat. Add the garlic and tomatoes and cook for 20 minutes, stirring occasionally. Remove from the heat and add the dill and mint. Season with salt and pepper. Serve the fish with the tomato sauce and a lettuce and avocado side salad.

Fresh dill, finely chopped Fresh mint, finely chopped Salt and pepper Salad 300 g red-leaf, green-leaf, baby, or other lettuce 2 avocados, pitted, peeled, and sliced

35


36


First courses

SILKY AVOCADO AND PRAWN SOUP D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

25 minutes

S E RV I N G S

6

P R E PA R AT I O N

INGREDIENTS

In a medium saucepan, melt the butter over medium heat. Add the onion and garlic

60 g unsalted butter

and cook until the onion is translucent, for around 5 minutes. Add the flour and cook for

1 medium white onion, peeled and finely

another 3 minutes, stirring continuously. Whisk in the broth, taking care to avoid lumps.

chopped

Reduce heat to low.

2 cloves garlic, finely chopped

In a food processor, puree 4 avocados and add to the broth. Chop up the prawns and add to the broth. Simmer over low heat for 15 minutes, add the cream, and season with salt and pepper.

1 tablespoon all-purpose flour 1 l chicken broth 4 ½ ripe avocados, pitted and peeled, divided 180 g prawns, cooked, peeled (6 prawns set

Meanwhile, cut the remaining avocado half into small cubes. Serve the soup hot or cold,

aside for garnish)

garnished with the chunks of avocado and the remaining whole prawns.

500 ml double cream Salt and pepper

37


38


First courses

PRAWN-STUFFED AVOCADOS AU GRATIN D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

25 minutes

S E RV I N G S

8

P R E PA R AT I O N

INGREDIENTS

Remove most of the flesh of each avocado half with a spoon, leaving 1 cm attached to

8 large avocados, halved and pitted

the shell. Place the flesh in a large bowl. Mash the avocado with a fork and add the lime

Juice of 2 limes

juice. Season with salt and pepper and set aside.

Salt and pepper

In a large frying pan, heat the butter and sautĂŠ the prawns for 2 minutes. Set a few prawns aside for a garnish and add the rest to the mashed avocado. Fill the avocado skins with the prawn-avocado mixture, sprinkle with grated cheese, and heat under the

15 g butter 1 kg small prawns, washed 80 g grated hard cheese, such as parmesan

grill until the cheese turns golden. Garnish with the reserved prawns and serve.

39


40


First courses

PIQUANT COMPOSED SALMON AND AVOCADO PLATTER D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

20 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a small bowl, mix the lime juice, garlic, and coriander. Season with salt and pepper and

250 ml lime juice

set aside.

1 teaspoon finely chopped garlic

To blanch the chilli peppers, fill a small pot with water and 1 teaspoon of salt. Bring to a boil, add the peppers, and boil for 5 minutes. Meanwhile, fill a medium bowl with ice water. Remove the peppers from the pot and place in the ice water for 2 minutes, then drain.

1 tablespoon coriander, rinsed and chopped Salt and pepper 2 yellow chilli peppers, seeded 30 ml olive oil

In a small frying pan, heat the olive oil over medium heat and sautĂŠ the blanched chilli

1 avocado, pitted, peeled, and thinly sliced

peppers until they begin to brown, about 5 minutes. Transfer to a food processor and pulse

500 g raw sushi-grade or smoked salmon

to form a smooth paste. Add to the lime juice mixture.

fillet, thinly sliced

On a serving platter, alternate slices of avocado and salmon. Drizzle with the lime-chilli

Coriander leaves for garnish

dressing. Allow 5 minutes for the flavours to blend, garnish with coriander leaves, and serve.

41


42


First courses

PROTEIN-POWERED SUPERFOOD BREAKFAST TOAST D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

10 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a frying pan, heat the oil over medium-low heat and fry the eggs. Place avocado

45 ml olive oil

slices on each piece of toast and carefully top with a fried egg. Season with salt and

4 large eggs

pepper. Serve with the mixed greens and cherry tomatoes.

2 avocados, pitted, peeled, and sliced 4 slices wholewheat bread, toasted Salt and pepper Mixed greens, washed and drained 150 g cherry tomatoes, halved

43


44


First courses INGREDIENTS

500 g fresh tuna, cut into 1 cm cubes 500 g medium prawns, peeled 500 g fresh salmon, cut into 1 cm cubes

AVOCADO CEVICHE SAMPLER D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

20 minutes

S E RV I N G S

10

2 avocados, pitted, peeled, and cut into 1 cm cubes 125 ml lime juice 4 tablespoons coriander, rinsed and finely chopped

P R E PA R AT I O N

1 teaspoon grated fresh ginger 1 tablespoon finely chopped yellow

Place the tuna, prawns, and salmon each in a large bowl and add 1/3 of the avocado,

chilli pepper

lime juice, and coriander to each bowl. To the tuna, add ½ of the ginger, and all of the

1 tablespoon sesame seeds

yellow chilli pepper, sesame seeds, sesame oil, and spring onion tops. To the prawns,

1 teaspoon sesame oil

add ½ each of the red onion, finely chopped red pepper, olive oil, ginger, and garlic.

2 tablespoons finely chopped

To the salmon, add the remaining red onion, finely chopped red pepper, olive oil, and garlic, and all of the red sweet pepper and sweetcorn. Season each with salt and pepper, and marinate for 10 minutes. Serve the 3 ceviches together, each on a large decorative spoon or in a serving bowl.

spring onion tops (green part only) Salt and pepper 1 medium red onion, peeled and finely chopped 2 tablespoons finely chopped mild to semi-hot red pepper, such as red serrano 45 ml olive oil 1 red sweet pepper, finely chopped 150 g fresh or frozen sweetcorn ¼ teaspoon finely chopped garlic 45


46


First courses

SEARED TUNA ON A BED OF WATERCRESS AND AVOCADO D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

15 minutes

S E RV I N G S

2

P R E PA R AT I O N

INGREDIENTS

Lightly season the tuna with salt and pepper and coat with sesame seeds on all sides.

2 pieces fresh tuna, 100 g each

Shake lightly to remove the excess. In a frying pan, heat 30 ml of oil and sear the tuna, 3

Salt and pepper

minutes per side. Remove from heat and cut into 6 mm slices.

75 g mixed black and white sesame seeds

To make the vinaigrette, in a small bowl, mix the remaining olive oil, along with the balsamic vinegar and lime juice. Season with salt and pepper and whisk vigorously. Set aside.

90 ml olive oil 30 ml balsamic vinegar Juice of ½ lime

To make the salad, in a medium bowl, toss the avocado, watercress, red onion, and

1 avocado, pitted, peeled, and sliced

sweet pepper.

40 g watercress

Place the salad on serving plates, arrange the tuna, and drizzle with the vinaigrette.

2 thin slices red onion, cut into quarters Âź small red sweet pepper, cut into thin strips

47


48


First courses

CREAM OF AVOCADO AND ARTICHOKE SOUP D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

20 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a medium-size saucepan, heat the olive oil over medium heat. Add the leeks and

15 ml olive oil

cook until translucent, for around 5 minutes. Add the white wine and continue cooking

2 leeks, finely chopped

until the alcohol evaporates and simmering slows. Add the artichoke hearts and chicken

60 ml white wine

broth. Bring to a boil, then reduce the heat and simmer for 5 minutes. Remove from the

3 artichokes, cooked, leaves removed

heat. Add the chopped avocado and cream into a blender and blend until smooth (see

and discarded, hearts reserved

note). Season with salt and pepper and serve garnished with the avocado cubes and

750 ml chicken broth

walnuts.

1 avocado, pitted, peeled, and coarsely

Note: Take extreme care when blending hot soup in a conventional blender to prevent the soup from spraying out of the blender container. Blend in several small batches.

chopped 150 g cubed avocado, about 1 small 125 ml double cream Salt and pepper 30 g walnuts, chopped

49


50


First courses

VIETNAMESE AVOCADO AND PRAWN SPRING ROLLS D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

10 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

Mix the soy sauce, toasted sesame seeds, and sesame oil in a bowl; set aside.

250 ml soy sauce

In a pie plate or flat bowl, soak the rice paper in warm water one piece at a time to rehydrate. Place each piece of rice paper on a flat surface. Place some of the grated carrot, basil, mint, prawns, and avocado in the centre. Fold in both sides and roll up. Repeat for the remaining rice papers and ingredients. Cut the rolls in half and serve with the reserved sauce.

1 teaspoon toasted sesame seeds ½ teaspoon sesame oil 12 sheets rice paper 2 carrots, peeled and finely grated 20 g basil leaves, rinsed and blotted dry 20 g mint leaves, rinsed and blotted dry 125 g prawns, cooked, peeled, and chilled 1 avocado, pitted, peeled, and cut into strips

51


52


Sandwiches, wraps and salads AVOCADO TRIPLE-DECKER PICNIC SANDWICH D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

15 minutes

S E RV I N G S

2

P R E PA R AT I O N

INGREDIENTS

Spread mayonnaise on one slice of bread. Add half the tomato slices and top with

8 slices white bread, crusts removed

another slice of bread. Spread mayonnaise on top of that layer, add half the sliced egg,

125 g mayonnaise

and top with another slice of bread. Spread mayonnaise on top of that layer, and add half

2 medium tomatoes, sliced

the avocado. Season with salt and pepper. Top with the last layer of bread and cut in half.

3 hard-boiled eggs, peeled, and sliced

Repeat with the remaining ingredients to create a second sandwich.

2 avocados, pitted, peeled, and slice into 6 mm thick slices Salt and pepper

53


54


Sandwiches, wraps and salads EGG-TOPPED CALIFORNIA AVOBURGERS D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

25 Minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a medium bowl, combine the ground beef, 1 egg, red sweet pepper, parsley, and

400 g ground beef

bread-crumbs until well blended. Season with salt and pepper and shape into 4 burger

5 large eggs, divided

patties.

2 tablespoons finely chopped red sweet pepper

In a large frying pan, heat 45 ml olive oil on medium heat and cook the burgers, 2 minutes per side or until cooked through. Remove from the frying pan and keep warm.

2 tablespoons finely chopped parsley 15 g breadcrumbs Salt and pepper

Wipe out the frying pan with a paper towel and return to medium-low heat. Heat the

90 ml olive oil, divided

remaining 45 ml of oil over medium-low heat and fry the remaining 4 eggs.

4 hamburger buns

Spread mustard on the bottom of each bun. Add the lettuce, tomato slices, hamburger patty, and avocado, and top each with a fried egg. Cover with the top of the bun and serve.

30 g coarse mustard (with seeds) 50 g lettuce leaves 2 medium tomatoes, sliced 2 avocados, pitted, peeled, and sliced

55


56


Sandwiches, wraps and salads

ALL-AMERICAN AVODOG D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

15 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

Place the hot dogs in boiling water and cook for 5 minutes. Remove from water and set aside.

4 hot dogs

Meanwhile, heat the hot dog buns in a 180°C oven (gas mark 4) for 8 minutes or until lightly toasted.

4 hot dog buns 2 avocados, pitted and peeled Salt and pepper

In a small bowl, mash the avocados and season with salt and pepper to taste. Place the cooked hot dogs in the buns, top with mashed avocado, and serve.

57


58


Sandwiches, wraps and salads STEAK AND ROASTED VEGETABLE ROLL-UP D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

40 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

Preheat the oven to 180°C (gas mark 4).

60 ml olive oil, divided

In a large oven-proof pan, heat 30 ml of oil over medium heat. Season the meat with the herbs, salt, and pepper, and sear on all sides until browned. Place the pan in the oven and roast the meat for 20 minutes or to the desired degree of doneness; remove from the oven and allow to cool. Slice into thin slices and set aside.

400 g beef tenderloin, or other lean steak cut 2 tablespoons mixed fresh herbs, such as parsley, coriander, thyme, rosemary Salt and pepper

Meanwhile, place the courgette slices and tomato wedges on a baking sheet. Drizzle

1 medium courgette, thickly sliced

with the remaining olive oil, season with salt and pepper, and place in the oven at the

1 large tomato, sliced into 8 wedges

same time as the meat for 20 to 30 minutes or until well-roasted. Set aside.

4 flour tortillas

Place a tortilla on a flat surface, spread with mayonnaise, and top with the avocado, lettuce, meat slices, and roasted vegetables. Roll up and then wrap in parchment paper. Cut in half and serve.

60 g mayonnaise 2 avocados, pitted, peeled, and sliced into strips 100 g mixed lettuce

59


60


Sandwiches, wraps and salads CHICKEN-QUINOA PITTA POCKET D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

15 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

Cut the pitta breads in half and toast lightly. Set aside.

4 wholewheat pitta breads

In a small bowl, mix the quinoa, peanuts, and 30 ml of olive oil. Set aside.

180 g cooked quinoa 35 g chopped roasted peanuts

In a small bowl, mix the coriander with the yogurt and the remaining olive oil. Season

90 ml olive oil, divided

with salt and pepper and set aside.

2 tablespoons coriander, rinsed

Fill the pitta pockets with the chicken, quinoa mixture, avocado, and cherry tomatoes. Serve with the coriander-yogurt sauce.

and finely chopped 250 g plain yogurt Salt and pepper 140 g cooked, cubed chicken 1 avocado, pitted, peeled, and sliced 150 g cherry tomatoes, quartered

61


62


Sandwiches, wraps and salads SMOKED SALMON-TOPPED SWEET AND CRUNCHY GREENS SALAD D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

20 minutes

S E RV I N G S

4

INGREDIENTS

Dressing 125 ml olive oil 60 ml balsamic vinegar

P R E PA R AT I O N

To make the dressing, in a small bowl, whisk together the olive oil, balsamic vinegar, lime juice, honey, and soy sauce. Season with salt and pepper. Set aside.

45 ml lime juice 30 ml honey 30 ml soy sauce Salt and pepper

In a small pan, heat the butter and sugar. When the mixture begins to darken and

Salad

caramelise, add the apple and cook for 4 minutes. Set aside.

15 g unsalted butter

In a large bowl, combine the greens, avocado, smoked salmon, mushrooms, almonds, blue cheese, caramelised apples, and, if desired, rose petals. Toss lightly with the dressing and serve.

25 g sugar 1 medium apple, peeled and coarsely chopped 150 g mixed greens 1 avocado, pitted, peeled, and sliced 200 g sliced smoked salmon 200 g mushrooms, cleaned and sliced 50 g sliced and toasted almonds 30 g crumbled blue cheese 1 large handful red rose petals (optional) 63


64


Sandwiches, wraps and salads LIME-INFUSED PRAWN SALAD D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

10 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

For the dressing, in a small bowl, whisk together 45 ml lime juice, 30 ml olive oil, and the

Dressing

mustard. Season with salt and pepper to taste. Set aside.

60 ml lime juice, divided

In a large pan, heat the remaining olive oil over medium heat and sautĂŠ the prawns for 2 minutes. Season with the remaining lime juice and salt and pepper to taste. Set aside. In a large bowl, carefully toss the greens, avocados, cheese, red sweet pepper, walnuts, and reserved prawns. Serve with the mustard dressing.

45 ml olive oil, divided 15 g Dijon mustard Salt and pepper Salad 250 g peeled and cooked medium prawns Salt and pepper 150 g mixed greens 2 avocados, pitted, peeled, and sliced 1 camembert cheese, approximately 250 g, sliced 1 medium red sweet pepper, seeded and cut into thin strips 60 g walnuts, chopped

65


66


Sandwiches, wraps and salads BACON AND TOMATO CUBED SALAD D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

5 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a large bowl, combine the avocados, tomatoes, cheese, and bacon. Season to taste

2 avocados, pitted and peeled, cut

with salt and pepper. Add the olive oil and gently toss before serving.

into 2 cm cubes 2 medium tomatoes, peeled and seeded, cut into 2 cm cubes 500 g fresh cheese (fresh mozzarella, or other fresh soft cheese), cut into 2 cm cubes 4 slices crispy bacon, crumbled Salt and pepper 45 ml olive oil

67


68


Sandwiches, wraps and salads WALDORF-INSPIRED TUNA AND AVOCADO SALAD D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

5 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a large bowl, combine the avocado, tuna, cucumber, cherry tomatoes, celery,

2 avocados, pitted, peeled, and cubed

coriander, and walnuts. Gently toss with olive oil and lime juice. Season to taste with salt

1 can (170 g) water-packed tuna, drained

and pepper before serving.

1 medium cucumber, seeded and diced 150 g cherry tomatoes, halved 100 g celery, diced 10 g coriander leaves, rinsed and finely chopped 30 g walnuts, chopped 60 ml olive oil 125 ml lime juice Salt and pepper

69


70


Sandwiches, wraps and salads TURKEY ROULADE ON A SWEET PEPPER SALAD D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

20 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a blender, blend the avocado, olive oil, lime juice, and salt and pepper to form a

Dressing

smooth dressing. Set aside.

1 avocado, pitted and peeled

In a small bowl, mix together the cream cheese and chives. Lay a slice of turkey ham on a flat surface and spread with some of the cream cheese mixture, covering the entire surface. Roll up, slice into 5 cm pieces, and set aside. Repeat with the remaining turkey ham and cream cheese mixture. In a large bowl, add the greens and top with the sweet peppers, cherry tomatoes, and ham rolls. Serve the dressing with the salad.

125 ml olive oil 60 ml lime juice Salt and pepper Salad 180 g light cream cheese, at room temperature 1 teaspoon minced chives 200 g sliced turkey ham 100 g mixed greens 50 g thin red sweet pepper strips 50 g thin green sweet pepper strips 150 g cherry tomatoes, halved 71


72


Main courses GREEN AND WHITE PASTA WITH INDULGENTLY CREAMY AVOCADO SAUCE D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

15–20 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a large pot of boiling water, cook the fettuccini al dente according to package

200 g each white and green fettuccini

directions. Drain and set aside.

2 avocados, pitted and peeled

In a food processor, process together the avocado, cream, olive oil, and coriander into a smooth sauce. Season with salt and pepper and transfer to a large frying pan. Add the sweetcorn and pasta, and sautĂŠ over medium heat for 5 minutes or until heated through. Serve topped with the cheese and tomatoes.

60 ml double cream 150 ml olive oil 10 g coriander leaves, rinsed Salt and pepper 75 g fresh or frozen sweetcorn, cooked Grated parmesan cheese, for garnish 150 g cherry tomatoes, halved, for garnish

73


74


Main courses

ITALIAN-HERBED MEATBALLS WITH GUACAMOLE D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

25 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

To make the meatballs, in a large bowl, combine the ground beef, egg, breadcrumbs,

Meatballs

and oregano, season with salt and pepper, and mix well. Shape into 4 cm balls.

400 g ground beef

In a large frying pan, heat 30 ml of olive oil over medium heat and cook the meatballs until well-browned and thoroughly cooked, about 10 minutes.

1 large egg 20 g breadcrumbs Salt and pepper

To make the guacamole, in a medium bowl, mash the avocado with the remaining olive

1 teaspoon dried oregano

oil, parsley, chopped pepper, and mustard. Serve with the meatballs.

90 ml olive oil, divided Guacamole 1 avocado, pitted and peeled 30 g finely chopped fresh parsley 1 teaspoon finely chopped mild to semi-hot red pepper, such as red serrano 1 teaspoon Dijon mustard 75


76


Main courses SMOKY QUINOA “RISOTTO” TOPPED WITH AVOCADO AND CRISPY CRUSTED PRAWNS D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

35 minutes

S E RV I N G S

4

INGREDIENTS

Risotto 2 l seafood stock 500 g quinoa, rinsed and drained 60 g unsalted butter 30 ml olive oil 1 medium onion, finely chopped 7 slices bacon, finely chopped

P R E PA R AT I O N

250 ml white wine 250 ml double cream

In a large pot, bring the broth to a boil and add the quinoa. Reduce the heat and simmer

Salt and pepper

for 12 minutes or until fluffy. Drain and cool.

1 avocado, pitted, peeled, and cubed

To make the risotto, in a large frying pan, heat the butter and oil. Add the onion and bacon and cook over low heat until the onion becomes translucent, about 5 minutes.

2 tablespoons finely chopped basil leaves 80 g grated parmesan cheese

Add the wine and cream and bring to a boil. Add the cooked quinoa, cover, reduce the

Prawns

heat, and simmer until thick and creamy. Season with salt and pepper. Add the avocado

250 g large prawns, peeled

cubes, basil, and cheese. Turn off the heat and keep warm.

2 large eggs, lightly beaten

Dip the prawns in the beaten egg and then dust with the panko. In a large pan, heat the oil over medium heat until it reaches 180°C. Adjust the heat to maintain the temperature. Fry the prawns until golden brown, about 5 minutes. Drain on paper towels. Serve the quinoa risotto in deep, wide plates, topped with the fried prawns and garnished with the cubed avocado and basil leaves.

100 g panko breadcrumbs Oil for frying ½ avocado, pitted, peeled, and cubed for garnish Basil leaves for garnish

77


78


Main courses PAN-SEARED FISH WITH RUSTIC AVOCADO MASHED POTATOES D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

30 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a large saucepan, boil the potatoes until soft. Drain and mash in the pan while still hot.

700 g baking potatoes, peeled and cubed

Return the pan to the stove, add the cream and butter, and mix well. Add the peas, red

45 ml double cream

sweet pepper, mustard, and 1 teaspoon of chives. Season with salt, pepper, and nutmeg,

15 g unsalted butter

and then add the avocado. Keep warm.

125 g peas, cooked

In a large frying pan, heat the olive oil over medium heat and cook the fish until lightly browned, about 3 minutes per side. Season with salt and pepper. Garnish with the remaining chives and serve with the mashed potatoes.

3 tablespoons finely chopped red sweet pepper 30 g coarse mustard (with seeds) 3 teaspoons minced chives, divided Salt and pepper 1/8 teaspoon ground nutmeg 1 avocado, pitted, peeled, and cubed 45 ml olive oil 600 g fresh sea bass, or other white-flesh fish fillets

79


80


Main courses

CREAMED CHICKEN WITH AVOCADO-RICE SALAD D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

40 minutes

S E RV I N G S

6

INGREDIENTS

2 boneless, skinless chicken breasts, about 180 g each 750 ml water

P R E PA R AT I O N

140 g soda crackers 1 can (about 410 g/385 ml) evaporated milk

In a medium saucepan, simmer the chicken in the water until cooked, about 10 minutes.

30 ml olive oil

Remove the chicken and reserve the broth. Allow the chicken to cool. Shred and set aside.

1 medium onion, peeled and finely chopped

Meanwhile, in a blender, blend the soda crackers with the evaporated milk to form a smooth paste.

1 clove garlic, finely chopped 45 g yellow chilli pepper paste 20 g walnuts, finely chopped

In the medium saucepan, heat the oil over medium heat. SautĂŠ the onion and garlic until

Salt and pepper

soft and translucent, about 5 minutes. Add the chicken, cracker mixture, chilli paste, and

500 ml hot cooked rice

walnuts and cook for 10 minutes, stirring occasionally and adding the reserved broth as

2 avocados, pitted, peeled, and mashed

necessary if the mixture is too dry. Season with salt and pepper to taste.

3 tablespoons finely chopped parsley

In a medium bowl, mix the rice with the avocado and parsley, season with salt and pepper to taste, and serve with the chicken, garnishing with the hardboiled eggs, olives, and chives.

3 hard-boiled eggs, peeled and quartered, for garnish 70 g pitted black olives, for garnish Chives, for garnish

81


82


Main courses

BRAZILIAN CHICKEN SALAD D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

15 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

In a large frying pan, heat 30 ml olive oil over medium-low heat. Add the chicken and

90 ml olive oil

cook until golden on all sides and cooked through, about 10 minutes.

4 boneless, skinless chicken breast fillets,

Meanwhile, to make the salad, in a large bowl, combine the greens, avocado, endive, sweet pepper, and almonds. Drizzle with the remaining olive oil, season with salt and pepper to taste, gently toss, and set aside. Slice each chicken breast, plate, and serve with the salad.

about 180 g each 100 g mixed greens 2 avocados, pitted, peeled, and sliced 50 g coarsely chopped endive 50 g red sweet pepper strips 70 g almonds, toasted Salt and pepper

83


84


Main courses GRILLED SALMON OVER AVOCADO AND CORIANDER MOUSSE D I F F I C U LT Y L E V E L

Low

P R E PA R AT I O N T I M E

20 minutes

S E RV I N G S

4

P R E PA R AT I O N

INGREDIENTS

To prepare the mousse, in a food processor, process the avocados, yogurt, and 30 ml of

Avocado mousse

olive oil until it forms a smooth puree. Add the coriander and mint and season to taste

3 avocados, halved, pitted, and peeled

with salt and pepper. Set aside.

60 g plain yogurt

In a large frying pan, gently heat the tomatoes over medium heat until they soften, for around 5 minutes. Set aside.

60 ml olive oil, divided 2 tablespoons coriander, rinsed and finely chopped

In the same frying pan, heat the rest of the olive oil on medium heat and cook the

1 tablespoon mint, rinsed and finely chopped

salmon for 2 minutes on each side or until cooked through. Remove from the heat and

Salt and pepper

keep warm.

Salmon and tomatoes

Place the avocado puree on a serving platter and top with the cooked salmon. Garnish

75 g cherry tomatoes

with the roasted cherry tomatoes and mint leaves.

4 salmon fillets, 180 g each Mint leaves as garnish

85


86


Main courses

LAYERED CREPE TORTE TOPPED WITH AVOCADO CRESCENTS D I F F I C U LT Y L E V E L P R E PA R AT I O N T I M E

Medium

S E RV I N G S

6

30 minutes (plus 3 hours in the fridge)

P R E PA R AT I O N

INGREDIENTS

To blanch the spinach, fill a medium saucepan with water. Bring to a boil, add the

500 g baby spinach leaves

spinach, and boil for 30 seconds. Meanwhile, fill a medium bowl with ice water. Remove

7 crepes

the spinach from the pan and place in the ice water for 2 minutes, then drain well and

250 g mayonnaise

blot dry with paper towels.

2 medium tomatoes, sliced

Place a crepe on a serving platter, spread with 30 g mayonnaise, and cover with the spinach. Top with another crepe, spread with another 30 g mayonnaise, and top with the tomatoes. Continue this process with 4 more crepes and the sweetcorn, smoked salmon, and green beans. Top with the remaining crepe and cover the top of the cake

300 g fresh or frozen sweetcorn, cooked 200 g sliced smoked salmon 200 g green beans, cooked 2 avocados, pitted, peeled, and sliced

with the sliced avocado. Cut into wedges and serve.

87


88


Desserts

RASPBERRY, AVOCADO, AND PASSION FRUIT LAYERED PARFAIT D I F F I C U LT Y L E V E L P R E PA R AT I O N T I M E

Medium

S E RV I N G S

10

25 minutes (plus 12 hours in the freezer)

P R E PA R AT I O N

INGREDIENTS

In a large bowl, beat the cream until it begins to thicken and forms very soft peaks.

750 ml double cream

Avoid overbeating. Add the sugar, mashed avocado, and passion fruit puree. Mix well

100 g sugar

and set aside.

1 avocado, pitted, peeled, and mashed

In a small microwaveable bowl, soak the gelatin in 45 ml of water. Then heat in a microwave at 30-second intervals until the gelatin dissolves. Carefully add to the passion fruit mixture. Line a loaf pan with cling film. Place the avocado cubes on the bottom, followed by half the passion fruit mixture, half the raspberries, and the remaining passion

325 g passion fruit puree with seeds 1 packet unflavoured gelatin ½ avocado, pitted, peeled, and cubed 125 g raspberries

fruit mixture. Smooth the top and freeze for 12 hours or overnight. Unmould onto a serving platter, and discard the cling film. Let rest for 10 minutes before serving.

89


90


Desserts

SECRET INGREDIENT OATMEAL WALNUT BISCUITS D I F F I C U LT Y L E V E L

Medium

P R E PA R AT I O N T I M E

25 minutes

S E RV I N G S

20 biscuits

P R E PA R AT I O N

INGREDIENTS

Preheat the oven to 180°C (gas mark 4). Grease a baking sheet.

1 medium avocado, pitted, peeled, and

In a large mixing bowl, cream the avocado using an electric mixer. Add the brown sugar and mix well. Add the eggs and vanilla and continue beating until well-mixed.

cut into chunks 250 g packed brown sugar 2 large eggs

Into a large bowl, sift the flour, baking soda, cinnamon, nutmeg, and salt. Add to the

1 teaspoon vanilla

avocado mixture. Beat slowly, gradually increasing the speed to mix well. Mix in by hand

280 g wholewheat flour

the oats and walnuts, and raisins, if desired. Drop the mixture by the tablespoonful onto

1 ½ teaspoons baking soda

the greased baking sheet.

1 teaspoon cinnamon

Bake for 10 to 12 minutes or until cooked. Remove from the oven, cool, and serve.

¼ teaspoon nutmeg ¼ teaspoon salt 300 g rolled oats 120 g walnuts, chopped 100 g raisins (optional)

91


92


World Avocado Organization

Xavier Equihua Chief Executive Officer PERU

Jimmy Bosworth Chairman SOUTH AFRICA

Zac Bard Vice-Chairman

World Avocado Organization 717 D Street, NW Suite 310 Washington, DC 20004 + 1 202 607-0560 www.avocadofruitoflife.co.uk


World Avocado Organization • www.avocadofruitoflife.co.uk

Avocado cookbook  

The avocado has become one of the world’s most sought-after and best-loved superfoods, and for good reason. Chefs from around the world have...