Avocados in Action

Avocado

Commonly used cooking ingredients, such as butter, sour cream, and mayonnaise, are all loaded with unhealthy additives. Instead of using high fat content foods in your recipes, consider switching to avocado to save calories and get added health benefits. Use avocado in tossed salads instead of regular dressing, in tuna fish sandwiches instead of mayonnaise, and in brownies instead of butter.

Making the switch is an easy and tasty decision which can benefit the long term health of you and your customers. Check out the calorie, fat, and sodium content breakdown charted below to see the differences between common cooking ingredients.

Calories

Fat (g)

Sodium (mg)

Avocado (2 tbsp.)

50

4.5

0

Salted butter (2 tbsp.)

204

23

164

Sour cream (2 tbsp.)

60

6

15

Mayonnaise (2 tbsp.)

109

9.5

199

Not only are avocados jam-packed with vitamins and minerals, but they contain heart-healthy oils that reduce cholesterol and fight heart disease. Because of their malleable texture and subdued flavor, avocados are perfect ingredients to experiment with in the kitchen. Avocados easily pick up seasonings and other flavors which makes this ingredient ideal for a variety of uses, including salad toppings, sandwich fillers, and meal garnishes.

Incorporate avocados in new or existing menu options to offer your customers a unique, healthy spin on traditional recipes. You can make the switch to healthy in under ten minutes with this avocado cilantro lime dressing.

Ingredients:

  • 1 avocado
  • 1 clove garlic, peeled
  • ¼ cup roughly chopped cilantro
  • ¼ cup Greek yogurt
  • 1 tbsp. fresh lime or lemon juice
  • 3 tbsp. olive oil
  • ¼ tsp. Kosher salt
  • ¼ tsp. ground black pepper
  • ⅛ cup water

Directions:

  1. Place all ingredients in a food processor or blender.
  2. Process until smooth, stopping to periodically scrape down the sides.
  3. If needed, thin the dressing out with additional water until desired consistency is reached.
  4. Store in an air-tight container for up to two weeks.