Wake Up to Breakfast with California Avocados · The Wake Up to Breakfast with California Avocados! program encourages ... Breakfast topping comparison per FDA customarily consumed

Wake Up to Breakfast with California AvocadosWhat happens when the most important meal of the day meets one of the most delicious fruits in the world? A better breakfast is born!

Is your morning routine missing the pizzazz you need to put your best foot forward? Then give your breakfast a California avocado makeover. Building your breakfast with the help of California avocados is an easy way to enjoy a wholesome meal and provide you with energy to start the day.

California avocados are an excellent addition to a well-balanced breakfast. They contribute nearly 20 vitamins, minerals and phytonutrients. One-fifth of a medium-sized avocado has 50 calories, 4.5 grams of “good” monounsaturated and polyunsaturated fats with no sodium or added sugars.

So how can you reap the breakfast benefits of California avocados? On the following pages you will find our featured breakfast recipe as well as a chart of popular spreads to compare against mashed avocado that give your regular morning meal a beneficial boost.

The Wake Up to Breakfast with California Avocados! program encourages avocado consumption by including avocados in breakfast recipes. Visit CaliforniaAvocado.com/avocados-for-breakfast and check out the microsite dedicated to enjoying California avocados with breakfast.

In addition to the breakfast recipes, we’ve included USDA-approved nutrition messaging and articles from experts Michelle Dudash, award-winning registered dietitian and Cordon Bleu-certified chef and Katie Clark, MPH, RD, CDE. These articles support the importance of breakfast and include additional recipes, suggested uses and simple swaps in hot and cold dishes.

You may be surprised to see how California avocados stack up against other popular breakfast spreads. Try replacing these choices with California avocados to save on calories, saturated fat, cholesterol and sodium, as well as add beneficial nutrients.

Breakfast topping comparison per FDA customarily consumed serving size.

Per USDA National Nutrient Database for Standard Reference, Release 24

* The recommended daily limit for saturated fat is 20 grams, based on a 2,000-calorie diet.

**The recommended daily limit for cholesterol is 300 milligrams, based on a 2,000-calorie diet.

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I N S I S T O N C A L I F O R N I A AV O C A D O S

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California Avocado Toast with Fried Egg Fried egg lovers, get ready. The creamy richness of the avocado with the fried egg is going to send your taste buds into overtime, but the goodness does not stop there. The combination is tasty, nutritious, and a source of Vitamin C (15% DV), Iron (10% DV) and Calcium (20% DV). Get creative with toast toppers. Substitute the egg with tomato or bacon (as shown here) or try all three together and experiment with different breads.

ingredients

instrUCtions

1. Toast the bread, and then spread with the mashed avocado.

2. Heat a small nonstick skillet to medium heat and spray with cooking spray. Crack egg into skillet and fry as desired (sunny side up, over easy, medium or hard). Place cooked egg onto avocado toast.

3. Sprinkle with salt and pepper if desired; enjoy.

serving sUggestion: Top with sliced hard-boiled egg instead of the fried egg. Or top California Avocado Toast with crispy reduced-sodium bacon, slices of red, ripe tomatoes, or other favorites.

nutrition information per serving: Calories 260; Total Fat 17 g (Sat 3 g, Trans 0 g, Poly 2.3 g, Mono 9 g); Cholesterol 185 mg; Sodium 490 mg; Potassium 450 mg; Total Carbohydrates 19 g; Dietary Fiber 6 g; Total Sugars 3 g; Protein 10 g; Vitamin A 381 (IU); Vitamin C 7.7 mg; Calcium 214 mg; Iron 2.3 mg; Vitamin D 41 (IU); Folate 115 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 8%; Vitamin C 15%; Calcium 20%; Iron 10%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

•1slicebread(trythick,crustyartisanbreads, sourdough, rye, wheat, multigrain or any bread you prefer)

•½ripe,FreshCaliforniaAvocado,peeled,seeded and mashed

•Cookingspray•1egg•Freshgroundpepper•Salttotaste

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Customizable pitch to use with your local media during California avocado season (April—September) to secure on-air interviews and/or quotes in local publications

Dear (Producer),

There’s a reason why they say that breakfast is the most important meal of the day. It literally wakes up the body’s metabolism and keeps blood sugars at even keel.

Now is the perfect time of year to take advantage of the abundance of in-season fresh fruits and vegetables to make breakfast more interesting and help meet daily nutrition recommendations. Did you know that:

•Eatingahealthybreakfastisassociatedwithimprovedcognitivefunction(especiallymemory), reduced absenteeism, and improved mood.1

•TheDietary Guidelines for Americans, 2010 encourages people to eat a nutrient-dense breakfast because not eating breakfast has been associated with excess body weight, especially among children and adolescents. Consuming breakfast also has been associated with weight loss and weight loss maintenance, as well as improved nutrient intake.2

I’d like to “wake up” your hosts/anchors and viewers with some new ideas for breakfast that include California Avocados. That’s right—avocados for breakfast.

Building your breakfast with the help of California Avocados is an easy way to enjoy a wholesome meal and provide you with energy to start the day. As a fruit with “good” mono- and polyunsaturated fats and nearly 20 vitamins and minerals, California avocados are a great addition to favorite breakfast meals.

I have several recipes, including smoothies, egg dishes and baked goods, as well as simple swaps for a live or taped recipe/cooking segment. Or, I can prepare the recipes ahead of time and talk your hosts through the important nutrients contained in each menu item that contribute to a healthy and satisfying breakfast.

I will call you in the next few days to explore this segment idea and schedule a date and time.

In good health,

(Name and Title)

1. Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzl JD. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc. 2005;105:743-760.

2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Page 19. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.

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TweetsA healthy breakfast is associated with improved cognitive function and reduced absenteeism – add @CA_Avocado for a well-balanced meal

Build your breakfast with the help of @CA_Avocado. Enjoy a wholesome meal + provide energy to start the day http://bit.ly/WBUseh

Choose foods at breakfast that offer fiber, protein + complex carbohydrates for sustained energy => http://bit.ly/ZbZFpS

Enjoy @CA_Avocado as part of a wholesome breakfast! See how they compare to other popular spreads for toast: http://bit.ly/10ZU6B9

Try this tasty smoothie that provides an excellent source of protein, fiber, vitamin C, folate + B12: Avocado and Melon Breakfast Smoothie

Store Intercom AnnouncementsDid you know that the Dietary Guidelines for Americans, 2010 recommends that Americans consume less than 10% of calories from saturated fat? Since a California avocado’s fat is seventy-five percent unsaturated, they make a great substitute for foods high in saturated fat. Your [store name] dietitian suggests using California avocados on top of your whole grain toast or bagel for a wholesome meal.

Looking for a refreshing idea for breakfast? Your [store name] dietitian recommends using California avocados to make a tasty smoothie. Two tablespoons of California Avocado in a homemade fruit smoothie gives you the “good” fat, fiber, vitamins and minerals to fuel you throughout the morning.

Does your breakfast need a makeover? California avocados are an excellent addition to a well-balanced breakfast. They contribute nearly 20 vitamins, minerals and phytonutrients and one-fifth of a medium-sized avocado has only 50 calories. Try it in an omelet to send your taste buds soaring.

If you think butter and cream cheese are the only savory breakfast spreads, think again. Sliced or mashed California Avocados on 100% whole-grain toast, English muffins or bagels replaces artery-clogging saturated fats with “good” monounsaturated and polyunsaturated fats. Sprinkle with flaked sea salt and freshly ground black pepper for added flavor.

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