Scientific name: Persea Americana var. Hass

Available/Season: March, April / October, November, December.

Flavor: Buttery, creamy, mild, delicate, fresh and slightly sweet.

Grown between 800 and 2500-meter altitude

Benefits: Good source of dietary fiber, magnesium, iron, folic acid, potassium, vitamins B3, B2, B5, B6, B1, E, C, K.

The skin texture ranges from smooth to bumpy while the flesh of the fruit
ranges from a yellow – greenish color.
In the middle of the fruit lies a single seed, ranging from 2 to 2.5 inches
Eaten fresh or in salads, burgers, dips (guacamole)


Compound Unit Total
Protein g 3
Fat g 23
Sat fat g 3
Trans fat g 0
Polyusaturated Fat g 3
Monounsaturated Fat g 15
Cholesterol mg 0
Sodium mg 10
Potassium mg 760
Carbohydrates g 13
Fibre g 10
Sugar g 0
Folate mcg 135
Niacin mg 2.9
Pantothenic Acid mg 2.2
Riboflavin mg 0.2
Vitamin A IU 220
Vitamin B6 mg 0.4
Vitamin C mg 13
Vitamin E IU 4.4
Calcium mg 20
Copper mg 0.3
Iron mg 0.9
Magnesium mg 45
Manganese mg 0.2
Phosphorus mg 80
Zinc mg 1
Calories Kcal 250


Avocado and Corn Salad

2 hass avocados
1 tomato
½ onion
2 ears of corn, oven roasted and kernels removed
1 lime juice
Olive oil1 large head of romaine lettuce
Salt and pepper

For the dressing:
2 hass avocados
¼ cup milk
¼ teaspoon onion powder
1/7 cup mayonnaise
1 lime juice
¼ teaspoon garlic powder
½ teaspoon cumin

  1. Preheat oven to 400 degrees
  2. Drizzle olive oil on corn and add salt and pepper
  3. Roast at 400 degrees for 15-20 minutes
  4. Cut kernels off corn cob
  5. Add chpped lettuce, chopped tomato, onion and corn kernels, avocado and lime juice
  6. Add all ingredients for dressing to a food processor. Turn on high and blend until creamy and smooth. Add dressing to salad.


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