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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.
C A L I F O R N I A AV O C A D O C O M M I S S I O N
B a k i n g a n d Fa t R e p l ac e m e n t
30a
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 AvocadoBlueberry 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
C A L I F O R N I A AV O C A D O C O M M I S S I O N
B a k i n g a n d Fa t R e p l ac e m e n t
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Guacamole Potato Salad
Recipe 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).
INSIST ON
C A L I F O R N I A AV O C A D O S
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Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes, plus chill time Serves: 8
Ingredients
•2 lbs. small red potatoes, cleaned •2 green onions, whites only, finely
chopped
•2 ripe, Fresh California
Avocados*, peeled, seeded and •1 large Serrano pepper, seeded
and minced
mashed
•2 cloves garlic, minced
•½ tsp. salt, or to taste
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.
C A L I F O R N I A AV O C A D O C O M M I S S I O N
B a k i n g a n d Fa t R e p l ac e m e n t
32
Avocado-Blueberry Muffins
Recipe 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.
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C A L I F O R N I A AV O C A D O S
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Prep Time: 30 minutes
Cook Time: 25 minutes
Ingredients
•2 cups all-purpose flour
•2 tsp. baking powder
•½ tsp. baking soda
•½ tsp. salt
•1 ripe, Fresh California Avocado,
seeded and peeled
STREUSEL TOPPING
•¼ cup flour
•1/3 cup sugar
Total Time: 55 minutes
Serves: 12
•¾ cup sugar
•1 egg
•1 tsp. vanilla extract
•1 cup plain yogurt
•6 oz. (1¼ cup) fresh Naturipe®
blueberries
•3 Tbsp. butter, softened
•1 tsp. cinnamon
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.
C A L I F O R N I A AV O C A D O C O M M I S S I O N
B a k i n g a n d Fa t R e p l ac e m e n t
Tweets
Did 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 Announcements
Want 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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