Nutrient Spotlight: Avocado!

  • One-half an avocado has 4.6g of dietary fiber! Fiber helps lower bad cholesterol and prevent constipation
  • Avocados are high in potassium, which helps to lower blood pressure.
  • Avocados are high in healthy fats, which increase the good cholesterol in the body.
  • Avocados are also a good source of vitamin C and vitamin E, which are both important nutrients for maintaining healthy skin.
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Recipe of the Month

Chocolate Avocado Mousse


Ingredients:

2 ripe avocados, seeded and peeled
5 tbs. unsweetend cocoa powder
¼ cup + 2 tbs. honey
1 tbs. vanilla extract

1 cup sliced strawberries


Directions:

1. Place the avocado, cocoa powder in a food processor and process until smooth.

2. Transfer the mixture to a bowl and top with the sliced strawberries.

3. Refrigerate for at least one hour before serving. Enjoy! J


*Store in an airtight container in the refrigerator for up to 2 days.
  


Recipe Cost:

Whole recipe = $5.46
Price per serving = $1.37


Nutrition Facts: 

Calories: 245kcals; Total fat: 12g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 39mg; Dietary Fiber: 8g; Sugars: 28g; Protein: 3g



Recipe Archive
Main » Dinner Entrées  » Recipe Details
  
Tasty Tuna Burger

Ingredients

½ cup Homemade Mayonnaise, divided (see recipe)

1 egg white

2 4-ounce cans tuna (or salmon) in water, drained and flaked

¼ cup dry whole wheat breadcrumbs

½ cup green onions, chopped

Optional spices: ½ teaspoon curry powder, chili powder, or cumin powder

Cooking spray

4 whole wheat buns, split

4 leaves lettuce

1 tomato, cut into thin slices

½ onion, cut into thin slices


Directions

  1. In a mixing bowl, combine ¼ cup mayonnaise, egg white, tuna, breadcrumbs, green onions, and other optional spices. Mix well. Divide mixture into 4 equal portions, shaping each portion into ¼-inch-thick patties.
  2. Coat a large skillet with cooking spray to reduce sticking. Heat skillet to medium-high heat, add patties, cover, and cook 3 minutes on both sides until golden brown.
  3. Spread 1 tablespoon mayonnaise on each bun. Assemble burgers using lettuce, tomato, and onion.


Makes 4 servings

Nutritional information per serving; 1 patty with bun

Calories: 413; Fat: 16g; Saturated fat: 3g; Trans fat: 0g; Cholesterol: 57mg; Sodium: 772mg; Carbohydrates: 35g; Fiber: 8g; Sugar: 5g; Protein: 35g; Vitamin A: 60%; Vitamin C: 26%; Calcium: 10%; Iron: 18%