Nourish
Step Away from the Avocado Toast
We love avocado toast as much as the rest of the universe, but sometimes we want to shake things up a bit—so you can imagine how excited we were to get our hands on a copy of the new cookbook An Avocado a Day, by Lara Ferroni. The book is essentially an ode to the amazing superfood, with info on the health benefits, tips on choosing perfectly ripe avocados every time, and 70+ recipes featuring the super-versatile fruit.
We chatted with Ferroni about her research for the book, how avocados make salads even healthier, and her favorite easy recipe from the book. And for bonus inspo, we asked B3 Corporate Controller—and resident culinary genius—John Domingo to come up with three of his own avocado-based dishes. Check out his recipes after the interview!
B3: You must really love avocados to write a whole cookbook about them!
FERRONI: Avocados are this great trifecta of deliciousness, nutrition, and versatility. There aren’t too many foods that are equally fantastic in savory dishes as they are in desserts. While I was developing the recipes for the book, I bet I was the largest home-purchaser of avocados in the country. I probably bought over 300 avocados in about 4 months… and I never got tired of them!
B3: Some people worry about the fat content of avocados. Can you explain why it’s a good thing?
FERRONI: Many nutrients and vitamins in our food need some sort of fat to help our bodies take advantage of them. For example, if you eat a salad with no fat, you’ll certainly get some vitamins and minerals from it, but your body will absorb more of the nutrients that help fend off cancer and heart disease in the leafy greens with some fat in the mix. Oils in salad dressing work towards this same purpose, but avocado adds more nutrients as well. So whether you just add some avocado chunks to make your salad a little more hearty, or blend the avocado into a thick and creamy dressing, you’re boosting the health quotient of your meal.
B3: Does the same principle hold true for avocados in smoothies?
FERRONI: Yes! Instead of blending in yogurt to make your kale smoothie creamy, try a little avocado. My favorite is a combo of kale, coconut water, mint, apple, and avocado. Plus, it’s a great use of any leftover avocado you may have: Just cube any leftovers and pop them in a bag in the freezer. They’ll be ready whenever you need to add a bit of creaminess.
B3: Do you have a current favorite recipe from the book?
FERRONI: For quick and easy, it’s usually the Green Power Oatmeal, which is savory oatmeal with avocado, sautéed greens, fresh herbs, and nuts.
GREEN POWER OATMEAL
Servings: 2
INGREDIENTS:
2 cups plus 2 Tbs. water
Kosher salt
1⁄2 cup steel-cut oats
1 Tbs. flax seeds
1 Tbs. chia seeds
1 small avocado, half mashed (about
1⁄2 cup), half sliced, divided
2 to 3 Tbs. freshly squeezed lemon juice, divided
1⁄4 cup full-fat Greek yogurt
1 Tbs. lemon zest
2 tsp. avocado oil, divided
2 tsp. chives, finely chopped, divided
1 cup baby arugula or other baby greens
1⁄4 cup slivered almonds or chopped toasted hazelnuts
Pinch flaky sea salt
Freshly crushed black pepper
INSTRUCTIONS:
- In a medium pot over high heat, bring
2 cups of water to a boil with a pinch of salt. Reduce the heat to low, add the oats, and simmer for 20 minutes. Add the flax seeds and chia seeds, and simmer until most of the water has been absorbed, about 10 minutes more.
- While the oats are cooking, in a medium bowl, place the mashed avocado and about 1 tablespoon of the lemon juice and stir to combine. Add the yogurt, lemon zest, the remaining 1 to 2 tablespoons lemon juice, 1 teaspoon of the avocado oil, 1 teaspoon of the chives, the remaining 2 tablespoons water, and a pinch of salt. If the mixture is too thick to drizzle, you can add a bit more water to achieve the desired thickness. It should be about the thickness of ranch dressing.
- Split the oats between two bowls, and stir in the remaining 1 teaspoon avocado oil. Top with the avocado slices, arugula, and nuts. Drizzle with the avocado-yogurt sauce, sprinkle on the remaining 1 teaspoon chives, and serve immediately.
And now for John’s genius creations…
HALIBUT + SHRIMP CEVICHE WITH AVOCADO PUREE
Prep Time: 90 min
Servings: 6-8 (as a starter)
INGREDIENTS:
Ceviche:
1 lb. halibut, wild-caught, skin removed, chopped into 1/2-inch pieces
1 medium white onion, chopped into 1/2-inch pieces
1 1/2 cups fresh-squeezed lime juice
1/2 lb. cooked bay shrimp
2 jalapenos, seeds and ribs removed, finely diced
2 medium-large tomatoes, chopped into 1/2-inch pieces
1/3 cup chopped cilantro, plus a little extra for garnish
1/4 cup freshly squeezed orange juice
1 tsp. sea salt (used: Jacobsen kosher salt)
1 tsp. honey (used: Bee Local Hot Honey)
1 Tbs. avocado oil
Optional: Dash of hot sauce
INSTRUCTIONS:
- Chop up the first three ingredients and place in a large mixing bowl. Squeeze the lime juice into a liquid measuring cup and pour over the ingredients in the bowl (should be enough juice to cover them).
- Cover with plastic wrap and place in the refrigerator for an hour for medium doneness (only go with this option if you’re using sushi-grade fish), or 3 hours to fully cook the fish.
- After the fish is done marinating/cooking in the lime juice to your preferred doneness, pour off the juice into the sink, add all of the remaining ingredients, stir thoroughly and taste, and then adjust the seasoning as necessary (a drizzle of honey if it’s too acidic, more salt if it tastes bland). Serve with chips or piled on top of a crisp tostada, spread with Avocado Purée (recipe below). Garnish with cilantro leaves and a dash of your favorite hot sauce.
NOTE: Acid (in this case, citric acid) has the ability to cook proteins just as heat does; both methods effectively denature (or unravel) the protein molecules, which then form crosslinks, causing a stronger, more rigid structure. This explains why proteins cooked with heat or acid get increasingly firm as you cook them. After 3 hours, the fish should be fully cooked and flake apart when pressed between your fingers.
Avocado Purée:
INGREDIENTS:
2 large Hass avocados, skin and pits removed
1/4 cup roughly chopped white onion
1/4 cup freshly squeezed lime juice
1/2 cup avocado oil
1 tsp. sea salt
INSTRUCTIONS:
- Place all the ingredients in a blender and purée until the texture is smooth and creamy, scraping down the sides of the blender as needed. Taste the purée with a spoon and adjust the salt, lime juice, or oil to taste (if too acidic, add oil; too bland, add salt; not bright enough, add lime).
- Pour the purée into a bowl, cover with plastic wrap, and refrigerate until ready to serve.
CRUDITE PLATTER WITH AVOCADO-GREEN GODDESS DIP
Prep Time: 15 min
Servings: 6-8 (as a starter)
Crudités:
INGREDIENTS
Broccoli or broccolini (blanched in boiling water for 1 min and shocked in a bowl of ice water to stop the cooking)
Radishes, quartered
Rainbow carrots, peeled and sliced on the diagonal in 1/4 rounds
Medium boiled eggs, peeled and sliced in half, sprinkled with salt (method: place in a pot of boiling water, let cook for 8 minutes, then remove to a pot of ice water to stop the cooking)
Sugar snap peas, end removed
Fennel, root and tops removed, sliced thinly
INSTRUCTIONS:
- Arrange everything in a bowl.
Avocado-Green Goddess Dip:
INGREDIENTS
2 large Hass avocados
1/2 cup Greek yogurt
2 handfuls of fresh soft herbs (e.g basil, tarragon, mint, Italian flat-leaf parsley, dill)
1/4 cup roughly chopped green onions
2 anchovies
Juice of 1 lemon (use 2 if lemons are small)
1 scant tsp. salt
INSTRUCTIONS:
- Place all the ingredients in a blender and blend until the texture is smooth and creamy, scraping down the sides of the blender as needed. Taste the dip with a spoon and adjust the seasoning as needed.
- Pour into a bowl, cover with plastic wrap, and refrigerate until ready to serve.
GRILLED TRI-TIP WITH AVOCADO-ROASTED CHILE SALSA VERDE + GRILLED PEPPER & CORN SALAD
Prep time: 15 min
Servings: 8-10 (as a condiment for the steak)
Avocado-Roasted Chile Salsa Verde:
INGREDIENTS:
1 poblano pepper, roasted, stem and seeds removed
2 serrano peppers, roasted, stems removed
3 cloves of garlic, skin left on, roasted, then skin removed
1 tsp. olive oil
1/4 cup red-wine vinegar
3/4 cup avocado oil
3 limes, juiced
1 large Hass avocado, skin and pit removed
1/2 cup chopped Italian flat-leaf parsley
1/2 cup chopped cilantro
1/4 cup chopped fresh oregano, stems removed
1 tsp. honey
1 tsp. sea salt
1 tsp. whole black peppercorns
INSTRUCTIONS:
- Set your oven to broil. Place the first 3 ingredients in a bowl, drizzle and coat with 1 tsp of olive oil, then place on a sheet pan and in the oven for 10-15 minutes, turning once halfway through, to blacken the skin of the peppers and soften the flesh. It will get a bit smokey, so make sure you have a fan going. You could also do this over the stove on a cast-iron pan over high heat.
- Once that’s done, slice and remove the stem and seeds of the poblano, remove the stems of the serranos (but leave whole), and remove the skins from the garlic. Place in a blender along with all of the remaining ingredients and blend on high until the sauce is smooth. With a spoon, taste and adjust seasoning as necessary (if too acidic, add oil; too bland, add salt; not bright enough, add lime; too bitter from the peppers, add more honey).
- Place in a serving bowl, cover, and let sit until ready to serve.
Grilled Pepper and Corn Salad:
INGREDIENTS:
6-8 red/orange/yellow sweet bell peppers, seeds and ribs removed, quartered
3 ears of corn, husks and silks removed
1 Tbs. olive oil
3 Tbs. avocado oil
2 Tbs. red-wine vinegar
1/4 cup of chopped Italian flat-leaf parsley
Salt and freshly ground pepper, to taste
INSTRUCTIONS:
- Place vegetables in a large mixing bowl and drizzle with 1 tablespoon of olive oil. Coat the vegetables in the oil and place on a preheated grill over medium-high heat. Cook, turning occasionally, for 15 to 20 minutes, until charred and tender.
- Remove from the heat, cool slightly, and slice the peppers into thin strips. Cut the corn kernels from the cob, and place in a medium bowl along with the peppers.
- Add all remaining ingredients, stir, adjusting the seasoning as necessary. Cover and let sit until ready to serve.
Grilled Tri-Tip:
INGREDIENTS:
1 tri-tip roast, roughly 2 lbs. (you could also use skirt steak or flank steak here)
1 Tbs. olive oil
2 tsp. sea salt
INSTRUCTIONS:
- Drizzle steak with olive oil and season with sea salt. Place on a preheated grill over medium-high heat and grill for 6-7 minutes per side.
- Remove from the grill to an ovenproof pan and place in a preheated 350-degree oven to finish cooking, the rule of thumb is an additional 10 minutes per pound (20 minutes, in this case).
- Remove from the oven, place on a cutting board and let the meat rest for 5 minutes so the juices settle. Slice the meat thinly against the grain, and season lightly with additional sea salt.
We love avocado toast as much as the rest of the universe, but sometimes we want to shake things up a bit—so you can imagine how excited we were to get our hands on a copy of the new cookbook An Avocado a Day, by Lara Ferroni. The book is essentially an ode to the amazing superfood, with info on the health benefits, tips on choosing perfectly ripe avocados every time, and 70+ recipes featuring the super-versatile fruit.
We chatted with Ferroni about her research for the book, how avocados make salads even healthier, and her favorite easy recipe from the book. And for bonus inspo, we asked B3 Corporate Controller—and resident culinary genius—John Domingo to come up with three of his own avocado-based dishes. Check out his recipes after the interview!
B3: You must really love avocados to write a whole cookbook about them!
FERRONI: Avocados are this great trifecta of deliciousness, nutrition, and versatility. There aren’t too many foods that are equally fantastic in savory dishes as they are in desserts. While I was developing the recipes for the book, I bet I was the largest home-purchaser of avocados in the country. I probably bought over 300 avocados in about 4 months… and I never got tired of them!
B3: Some people worry about the fat content of avocados. Can you explain why it’s a good thing?
FERRONI: Many nutrients and vitamins in our food need some sort of fat to help our bodies take advantage of them. For example, if you eat a salad with no fat, you’ll certainly get some vitamins and minerals from it, but your body will absorb more of the nutrients that help fend off cancer and heart disease in the leafy greens with some fat in the mix. Oils in salad dressing work towards this same purpose, but avocado adds more nutrients as well. So whether you just add some avocado chunks to make your salad a little more hearty, or blend the avocado into a thick and creamy dressing, you’re boosting the health quotient of your meal.
B3: Does the same principle hold true for avocados in smoothies?
FERRONI: Yes! Instead of blending in yogurt to make your kale smoothie creamy, try a little avocado. My favorite is a combo of kale, coconut water, mint, apple, and avocado. Plus, it’s a great use of any leftover avocado you may have: Just cube any leftovers and pop them in a bag in the freezer. They’ll be ready whenever you need to add a bit of creaminess.
B3: Do you have a current favorite recipe from the book?
FERRONI: For quick and easy, it’s usually the Green Power Oatmeal, which is savory oatmeal with avocado, sautéed greens, fresh herbs, and nuts.
GREEN POWER OATMEAL
Servings: 2
INGREDIENTS:
2 cups plus 2 Tbs. water
Kosher salt
1⁄2 cup steel-cut oats
1 Tbs. flax seeds
1 Tbs. chia seeds
1 small avocado, half mashed (about
1⁄2 cup), half sliced, divided
2 to 3 Tbs. freshly squeezed lemon juice, divided
1⁄4 cup full-fat Greek yogurt
1 Tbs. lemon zest
2 tsp. avocado oil, divided
2 tsp. chives, finely chopped, divided
1 cup baby arugula or other baby greens
1⁄4 cup slivered almonds or chopped toasted hazelnuts
Pinch flaky sea salt
Freshly crushed black pepper
INSTRUCTIONS:
- In a medium pot over high heat, bring
2 cups of water to a boil with a pinch of salt. Reduce the heat to low, add the oats, and simmer for 20 minutes. Add the flax seeds and chia seeds, and simmer until most of the water has been absorbed, about 10 minutes more.
- While the oats are cooking, in a medium bowl, place the mashed avocado and about 1 tablespoon of the lemon juice and stir to combine. Add the yogurt, lemon zest, the remaining 1 to 2 tablespoons lemon juice, 1 teaspoon of the avocado oil, 1 teaspoon of the chives, the remaining 2 tablespoons water, and a pinch of salt. If the mixture is too thick to drizzle, you can add a bit more water to achieve the desired thickness. It should be about the thickness of ranch dressing.
- Split the oats between two bowls, and stir in the remaining 1 teaspoon avocado oil. Top with the avocado slices, arugula, and nuts. Drizzle with the avocado-yogurt sauce, sprinkle on the remaining 1 teaspoon chives, and serve immediately.
And now for John’s genius creations…
HALIBUT + SHRIMP CEVICHE WITH AVOCADO PUREE
Prep Time: 90 min
Servings: 6-8 (as a starter)
INGREDIENTS:
Ceviche:
1 lb. halibut, wild-caught, skin removed, chopped into 1/2-inch pieces
1 medium white onion, chopped into 1/2-inch pieces
1 1/2 cups fresh-squeezed lime juice
1/2 lb. cooked bay shrimp
2 jalapenos, seeds and ribs removed, finely diced
2 medium-large tomatoes, chopped into 1/2-inch pieces
1/3 cup chopped cilantro, plus a little extra for garnish
1/4 cup freshly squeezed orange juice
1 tsp. sea salt (used: Jacobsen kosher salt)
1 tsp. honey (used: Bee Local Hot Honey)
1 Tbs. avocado oil
Optional: Dash of hot sauce
INSTRUCTIONS:
- Chop up the first three ingredients and place in a large mixing bowl. Squeeze the lime juice into a liquid measuring cup and pour over the ingredients in the bowl (should be enough juice to cover them).
- Cover with plastic wrap and place in the refrigerator for an hour for medium doneness (only go with this option if you’re using sushi-grade fish), or 3 hours to fully cook the fish.
- After the fish is done marinating/cooking in the lime juice to your preferred doneness, pour off the juice into the sink, add all of the remaining ingredients, stir thoroughly and taste, and then adjust the seasoning as necessary (a drizzle of honey if it’s too acidic, more salt if it tastes bland). Serve with chips or piled on top of a crisp tostada, spread with Avocado Purée (recipe below). Garnish with cilantro leaves and a dash of your favorite hot sauce.
NOTE: Acid (in this case, citric acid) has the ability to cook proteins just as heat does; both methods effectively denature (or unravel) the protein molecules, which then form crosslinks, causing a stronger, more rigid structure. This explains why proteins cooked with heat or acid get increasingly firm as you cook them. After 3 hours, the fish should be fully cooked and flake apart when pressed between your fingers.
Avocado Purée:
INGREDIENTS:
2 large Hass avocados, skin and pits removed
1/4 cup roughly chopped white onion
1/4 cup freshly squeezed lime juice
1/2 cup avocado oil
1 tsp. sea salt
INSTRUCTIONS:
- Place all the ingredients in a blender and purée until the texture is smooth and creamy, scraping down the sides of the blender as needed. Taste the purée with a spoon and adjust the salt, lime juice, or oil to taste (if too acidic, add oil; too bland, add salt; not bright enough, add lime).
- Pour the purée into a bowl, cover with plastic wrap, and refrigerate until ready to serve.
CRUDITE PLATTER WITH AVOCADO-GREEN GODDESS DIP
Prep Time: 15 min
Servings: 6-8 (as a starter)
Crudités:
INGREDIENTS
Broccoli or broccolini (blanched in boiling water for 1 min and shocked in a bowl of ice water to stop the cooking)
Radishes, quartered
Rainbow carrots, peeled and sliced on the diagonal in 1/4 rounds
Medium boiled eggs, peeled and sliced in half, sprinkled with salt (method: place in a pot of boiling water, let cook for 8 minutes, then remove to a pot of ice water to stop the cooking)
Sugar snap peas, end removed
Fennel, root and tops removed, sliced thinly
INSTRUCTIONS:
- Arrange everything in a bowl.
Avocado-Green Goddess Dip:
INGREDIENTS
2 large Hass avocados
1/2 cup Greek yogurt
2 handfuls of fresh soft herbs (e.g basil, tarragon, mint, Italian flat-leaf parsley, dill)
1/4 cup roughly chopped green onions
2 anchovies
Juice of 1 lemon (use 2 if lemons are small)
1 scant tsp. salt
INSTRUCTIONS:
- Place all the ingredients in a blender and blend until the texture is smooth and creamy, scraping down the sides of the blender as needed. Taste the dip with a spoon and adjust the seasoning as needed.
- Pour into a bowl, cover with plastic wrap, and refrigerate until ready to serve.
GRILLED TRI-TIP WITH AVOCADO-ROASTED CHILE SALSA VERDE + GRILLED PEPPER & CORN SALAD
Prep time: 15 min
Servings: 8-10 (as a condiment for the steak)
Avocado-Roasted Chile Salsa Verde:
INGREDIENTS:
1 poblano pepper, roasted, stem and seeds removed
2 serrano peppers, roasted, stems removed
3 cloves of garlic, skin left on, roasted, then skin removed
1 tsp. olive oil
1/4 cup red-wine vinegar
3/4 cup avocado oil
3 limes, juiced
1 large Hass avocado, skin and pit removed
1/2 cup chopped Italian flat-leaf parsley
1/2 cup chopped cilantro
1/4 cup chopped fresh oregano, stems removed
1 tsp. honey
1 tsp. sea salt
1 tsp. whole black peppercorns
INSTRUCTIONS:
- Set your oven to broil. Place the first 3 ingredients in a bowl, drizzle and coat with 1 tsp of olive oil, then place on a sheet pan and in the oven for 10-15 minutes, turning once halfway through, to blacken the skin of the peppers and soften the flesh. It will get a bit smokey, so make sure you have a fan going. You could also do this over the stove on a cast-iron pan over high heat.
- Once that’s done, slice and remove the stem and seeds of the poblano, remove the stems of the serranos (but leave whole), and remove the skins from the garlic. Place in a blender along with all of the remaining ingredients and blend on high until the sauce is smooth. With a spoon, taste and adjust seasoning as necessary (if too acidic, add oil; too bland, add salt; not bright enough, add lime; too bitter from the peppers, add more honey).
- Place in a serving bowl, cover, and let sit until ready to serve.
Grilled Pepper and Corn Salad:
INGREDIENTS:
6-8 red/orange/yellow sweet bell peppers, seeds and ribs removed, quartered
3 ears of corn, husks and silks removed
1 Tbs. olive oil
3 Tbs. avocado oil
2 Tbs. red-wine vinegar
1/4 cup of chopped Italian flat-leaf parsley
Salt and freshly ground pepper, to taste
INSTRUCTIONS:
- Place vegetables in a large mixing bowl and drizzle with 1 tablespoon of olive oil. Coat the vegetables in the oil and place on a preheated grill over medium-high heat. Cook, turning occasionally, for 15 to 20 minutes, until charred and tender.
- Remove from the heat, cool slightly, and slice the peppers into thin strips. Cut the corn kernels from the cob, and place in a medium bowl along with the peppers.
- Add all remaining ingredients, stir, adjusting the seasoning as necessary. Cover and let sit until ready to serve.
Grilled Tri-Tip:
INGREDIENTS:
1 tri-tip roast, roughly 2 lbs. (you could also use skirt steak or flank steak here)
1 Tbs. olive oil
2 tsp. sea salt
INSTRUCTIONS:
- Drizzle steak with olive oil and season with sea salt. Place on a preheated grill over medium-high heat and grill for 6-7 minutes per side.
- Remove from the grill to an ovenproof pan and place in a preheated 350-degree oven to finish cooking, the rule of thumb is an additional 10 minutes per pound (20 minutes, in this case).
- Remove from the oven, place on a cutting board and let the meat rest for 5 minutes so the juices settle. Slice the meat thinly against the grain, and season lightly with additional sea salt.
