National Nutrition Month®
Cooking with Chef Mel Dacanay
Health Benefits of Avocados
Other Names: Alligator Pear
Availability: Year-round
Nutrients:
Potassium (152mg): Potassium is essential for the proper function of
all cells, tissues and organs. It has also been shown to help lower
blood pressure.
Folate (27mcg): Promotes healthy cell and tissue development.
Fiber (13g): Helps regulate the digestive system and may reduce
overall cholesterol levels.
Vitamin K (6.3mcg): Vitamin K is a fat-soluble vitamin that plays an
essential role in blood clotting.
Monounsaturated fat (3g): Helps to lower blood cholesterol levels
when used in place of saturated fats.
Ways to Enjoy Avocados:





Use as a sandwich spread in place of mayonnaise.
Dice and toss in a salad.
Make into guacamole and enjoy with baked tortilla chips or raw
veggies.
Blend in a smoothie or add into eggs to enjoy for breakfast.
Incorporate into your dessert! Replace 1/2 the fat in your favorite
baked dessert with equal amounts avocado.
National Nutrition Month®
Cream Cheese and Avocado Omelet
California Avocado Commission
Ingredients

4 eggs

1/4 cup milk

Salt to taste

Dash white pepper

1/8 tsp. paprika

1 1/2 Tbsp. butter

1 ripe avocado, peeled, seeded, and sliced

1 oz. cream cheese, softened

Chives, chopped, for garnish
Directions

Beat eggs, milk, salt, pepper, and paprika together.

Melt butter in a large skillet over medium heat. Tilt pan to coat all sides evenly.

Pour egg mixture into pan, tilt to permit uncooked egg to run to sides and bottom.

Poke egg with a fork to let heat through, then lower heat and cook 2-3 minutes or until egg is
slightly firm throughout.

Spoon cream cheese across the center of eggs.

Top with avocado slices and roll the edges of egg over filling.

Remove from heat and cover for 2-3 minutes or until cheese is melted.

Sprinkle chopped chives. Serve hot.
Nutrition Information Per Serving
Calories 430; Total Fat 37g (Sat 14g, Trans 0g, Poly 2g, Mono 12g); Cholesterol 470mg; Sodium
190mg; Potassium 505mg; Total Carbohydrates 11g; Dietary Fiber 6g; Total Sugars 2g; Protein 16g
National Nutrition Month®
Avocado and Mango Salad
California Avocado Commission
Ingredients

White balsamic vinaigrette (recipe follows)

Mango vinaigrette (recipe follows)

8 1/2 oz. mango, small dice (2 mangoes)

6 oz. feta cheese

4 oz. spring mixed greens

2 large avocados, peeled, seeded and halved
White Balsamic Vinaigrette (yield: 1 1/2 cups)

1/4 oz. shallot, minced

3 oz. white balsamic vinegar

8 oz. extra virgin olive oil

Salt to taste
Mango Vinaigrette (yield: 1 cup)

4 1/4 oz. mango, small dice

1 Tbsp. olive oil

1 Tbsp. sugar

Salt to taste

6 oz. white balsamic vinaigrette
Directions
Salad
Crumble the feta cheese in a large bowl and add the diced mango and a pinch of salt. Add the
mixed greens and toss with enough white balsamic vinaigrette to completely coat the greens, adding more vinaigrette or salt to taste. Slice each avocado half vertically into approximately 1/4-inch
slices, while still leaving the halves intact. Lightly salt the surface of each avocado and set aside for
plating.
White Balsamic Vinaigrette
Place the shallots in a bowl. Add the white balsamic vinegar, set aside for 15 minutes. Add the extra virgin olive oil and whisk to emulsify. Season to taste with salt. Reserve 3/4 cup to dress the
salad. Save the remaining 3/4 cup for the Mango Vinaigrette.
Mango Vinaigrette
Place the mango and the tablespoon of olive oil and sugar to a blender. Blend on low speed for 30
seconds; slowly pour in the remaining 3/4 cup of the white balsamic vinaigrette. Continue to blend
until smooth. Season with salt.
National Nutrition Month®
Spinach Salad with Pan-Seared Salmon, Oranges,
Red Onion and Avocado
California Avocado Commission
Ingredients

1/4 cup extra-virgin olive oil

1 Tbsp. balsamic vinegar

1 tsp. whole-grain mustard

1/2 tsp. sugar

1/2 tsp. kosher or sea salt

Freshly ground pepper

7 cups (about 6oz. ) lightly packed baby spinach leaves

1 cup thinly sliced red onion

1 red bell pepper, halved lengthwise, seeded, deribbed,
and cut into long, thin slices

2 navel oranges, peeled and white pith removed, cut into segments

4 salmon filets (about 5oz. Each), skin and pin bones removed

Kosher or sea salt and freshly ground pepper to taste

3 Tbsp. olive oil

1 ripe avocado, seeded, peeled, and cut into 16 thin wedges.
Directions
In a small jar with a tight-fitting lid, combine the olive oil, vinegar, mustard, sugar, salt, and pepper
to taste. Cover tightly and shake vigorously to blend. Taste and adjust the seasoning. Set aside.
Place the spinach, onion, and bell pepper in a large salad bowl. Put the oranges in a small bowl.
Season the salmon on all sides with a little salt and pepper. Place a large, heavy skillet over medium-high heat. When the skillet is hot, add the remaining olive oil and swirl to coat the pan. Add the
salmon, skin-side down, and cook until the skin is crisp, about 4 minutes.
Carefully turn the salmon and cook until the fillets are almost opaque throughout, but still very
moist, or an instant-read thermometer inserted in the center registers 125-130ºF, about 4 minutes.
Transfer to a warm plate and set aside while you toss the salad.
To serve, add the orange segments to the salad bowl, give the dressing a last– minute shake, and
pour over the salad. Toss gently. Arrange the salad on 4 dinner plates. Place a salmon filet in the
center, on top of the salad, garnish each salad with 4 slices of avocado, and serve immediately.
Nutrition Information per Serving (4 servings)
Calories 580; Total Fat 41 g (Sat 6g, Trans 0g, Poly 7g, Mono 26g); Cholesterol 80 mg; Sodium 390
mg; Total Carbohydrates 25g; Dietary Fiber 11g; Protein 32g.