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

Picture this scenario:

You’re about to host a party for 50. As the RSVPs start to trickle in, you see a few guests have written special dietary notes. “Okay, no big deal, I can do a dairy-free menu,” you say to yourself. The day before the big bash, a few late RSVPs roll in and before you know it you have a vegan, two vegetarians, three low sodium, one low-carb, six gluten-free and three dairy-free guests that will be joining you! Panic ensues, am I right? 

First off, don’t stress! I promise you will get through this and have a wonderful evening with delicious food that will be raved about for weeks to come. Here’s how: 

Embrace the Californian style of cooking. Yes, it sounds simple and truthfully it is! The Californian style of cooking is filled with fresh produce which makes it easy to accommodate the various eating styles out there. While each has its own list of approved foods, it’s good to know fresh produce, like nutritious, delicious California Avocados, will always be on the list, fitting into a variety of healthy eating patterns.

California Avocados are in season from spring through summer and in style any time, sort of like your favorite summer outfit! You know you can rock it 100 percent of the time and it will always make you feel like a million bucks. Just like that outfit, California Avocados truly are the superfood that fits! 

Okay, now back to that party. Let’s talk for a minute about the benefits of wholesome California Avocados and how Mother Nature’s perfect goodness will please every palate! Did you know that California Avocados are virtually the only fruit that contains monounsaturated fat (aka, the good fat)? Replacing saturated or trans fats with unsaturated fats is associated with reduced risk of cardiovascular disease, according to the Dietary Guidelines for Americans.

Guests looking to follow that low-sodium diet can rest easy knowing that California Avocados are not only sodium-free, but also cholesterol- and trans-fat free. They are also naturally low-carb, making them a heart-healthy, tasty treat for your guests watching their carb intake. 

Plus, California Avocados are naturally free of the eight major food allergens which include the following as identified by FDA: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans. They also make an excellent replacement for butter in baked foods which those guests with a milk allergy or intolerance would typically have to avoid. The addition of California Avocado to the recipe also may increase satiety because of the fiber content. Fiber adds bulk to the diet and can leave individuals feeling full faster and satisfied longer! 

Now that you know how California Avocados are the food that fits all of your guests’ dietary lifestyles and restrictions, let’s take a quick look at how to plan your menu! 

My simple rule of thumb when feeding guests (or myself for that matter!) is to think about offering foods that include a source of protein, a complex carbohydrate and a heart-healthy unsaturated fat. Cooking with love and this trio of foods will ensure your guests are satiated and satisfied. 

To satisfy the vegetarian, low-sodium, nut-free guests, I highly recommend checking out this Mediterranean Falafel Bowl! It’s filled with California Avocados, chickpeas and leafy greens, making it the perfect satisfying bowl to prep ahead and serve in mini bowls, too! 


To appease the vegan, gluten-free and dairy-free guests at brunch, I totally encourage you to whip up this Tofu-Vegetable & Avocado Scramble. Serve it alongside baked corn tortilla chips for a fun grab-and-go option in little cups! 


For a crowd pleaser for the low-carb group, try these California Avocado Cucumber Cups.  
They make a perfectly portable appetizer too! 


Not “feeling” any of these options. Don’t worry! California Avocados have your back. Take a look here and browse through the almost 1,000 recipes to create your menu, including many Dietitian Approved recipes

Pick up Fresh California Avocados at your local retailer this season (remember they’re available spring through summer) and relish in the joy of being the hostess with the mostest as you offer your guests the food that fits all their lifestyles! 

Elizabeth Shaw, MS RDN CLT CPT

Liz is a Registered Dietitian and Certified Personal Trainer in San Diego, California. She owns a nutrition consulting business in which she works with brands to help disseminate key health messaging to practitioners and consumers at large via national speaking, TV segments, and through her strong social media presence. Liz also runs a maternal health private practice in which she specializes in fertility nutrition. She is an author of the Fertility Foods Cookbook published last fall and a blogger at both Shaw’s Simple Swaps and Bumps to Baby. Liz is a freelance writer and serves as a nutrition expert for many national publications, such as Shape, Women’s Health, Men’s Health, Muscle and Performance, Fit Pregnancy, Parents and others. Her current position has led her to what she loves most, educating the public at large about the importance of nutrition and health in daily life while connecting individually with those struggling to build their families. Helping to empower others through nutrition is truly what brings Liz joy!

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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