"avocado nutrition"

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Do you daydream about the California way of living, wishing you were on a West Coast beach, brunching on Fresh California Avocado toast and soaking in the aroma of the fresh ocean air? 

Well, whether you live in California or not, I have a few tricks to offer you to soak up the West Coast flavor from all over the nation! 

First, find your local retailer that sells Fresh California Avocados! One way to verify you’re enjoy-ing the finest (and freshest) fruit is by looking for the California Avocado label. When in doubt, ask for the local produce manager, they will be able to help you find the source of your avoca-dos! 

Next up, power up with produce! If you are looking to please a crowd that has multiple dietary preferences or simply want to increase your family’s consumption of fruits and vegetables, the Californian style of cooking is filled with fresh produce. According to the latest data (2016-17 crop year), over a third of the country’s vegetables and two-thirds of the country’s fruits and nuts are grown in California, including California Avocados, walnuts, tomatoes, grapes, strawberries and an abundance of other various fruits and vegetables. The season for California Avocados is spring through summer. A little fun fact: their trees actually never go dormant (they are always growing and developing).

Now, one of the key factors in cooking like a Californian is committing to a fresh, tree to table style of cooking. When you look for the California label on your avocado, you are guaranteed that the avocados in your cart were grown by one of more than 3,000 growers in the Golden State and picked at their peak of maturity for you to enjoy within days.

Finally, it’s time we address one of my favorite parts about being a California native and embrac-ing the culture that coincides with our style of cooking: the West Coast emphasis on health and wellness. If you’ve ever met a Californian (or transplant to California) you may recognize we are always on the move, be it hiking, surfing or just soaking in the vitamin D from the sun! Providing nourishing foods for our body, like Fresh California Avocados fits in perfectly with the active Cali-fornia lifestyle. Not only are they a heart-healthy fruit that is naturally sodium-, cholesterol-, and trans fat-free, California Avocados also contribute nearly 20 vitamins, minerals and beneficial plant compounds that can enhance the nutrient quality of your diet.

If you’re ready to embrace that West Coast flavor and cook like a Californian in your own home, then I’ve got the perfect recipes for you using the delicious California Avocado. For a fun nutritious twist on a potato salad, you’ve got to try the Guacamole Potato Salad here!


Or, if you’re ready to make a brunch-worthy Californian menu, this Leafy Green Salad with Fresh Figs, Beets and Avocados is a must.

Regardless of which recipe you choose (there are more recipes where those came from here), you can’t go wrong cooking like a Californian when Fresh California Avocados are on your menu. 

Elizabeth Shaw, MS RDN CLT CPT

Elizabeth (Liz) Shaw is a nationally known nutrition expert and owns a nutrition communications business and private practice in California. Liz has been a dietitian for over 10 years, an adjunct professor for over 7 years and is a certified personal trainer. She is a four-time author, with titles including the Instant Pot Cookbook For Dummies, Air Fryer Cookbook For Dummies, Fertility Foods Cookbook, and the Stress-Free IVF Nutrition Guide! A guest on local and national television, she serves as a spokesperson for many different agencies, discussing the importance of food and nutrition as key players in leading a healthy life through sound, evidenced based nutrition. You’ll also see Liz frequently quoted as a national nutrition expert in the news for publications such as Prevention, Oxygen Magazine, Shape, and others.

What she loves most about her current position is that she gets to connect with consumers and help dispel nutrition myths daily! You’ll find Liz sharing regularly over on her popular Instagram feed @shawsimpleswaps, and on Pinterest, Facebook , and LinkedIn. She believes all foods can fit in a balanced lifestyle and shares these tips via her blog, Shaw’s Simple Swaps, and in her work as a national spokesperson for health and food organizations.

Liz is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization.

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