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 » Soups » Recipe Details
  
Curry Apple Lentil Soup Mix

Ingredients

2 (2 cup) jars with tight-fitting lids or bags

½ pound red lentils (1 cup)

½ teaspoon salt

3 tablespoons minced dried onion

1 tablespoons curry powder

½ teaspoons garlic powder

½ pound green lentils (1 cup)

1 cup dried apple rings, cut into 1/2-inch pieces

1 tablespoons dried parsley leaves


Directions

1.     In bottom of each glass jar (or bag):

2.     Place ½ cup red lentils; top with ¼ teaspoon salt, 1 ½ tablespoons dried onion, ½ tablespoon curry powder, ¼ teaspoon garlic powder, ½ cup green lentils, ½ cup apple pieces, and ½ tablespoon parsley; in that order.

3.     Seal jars and store at room temperature up to 1 month, or store in the refrigerator until ready to eat!


Prepare labels with cooking instructions and attach to jars. Add these cooking directions to each label before giving as a gift: “Place lentil soup mix in 3-quart saucepan with 3-4 cups water or broth. Heat to boiling on high. Reduce heat to low; cover and simmer 20 to 30 minutes, stirring occasionally. Makes 4 cups soup.”

Makes 2 (1 quart)  jars, each jar serves 4

Nutritional information per serving; 1 cup soup, cooked

Calories: 214; Fat: 1g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 161mg; Carbohydrates: 40g; Fiber: 12g; Sugar: 8g; Protein: 13g; Vitamin A: 2%; Vitamin C: 9%; Calcium: 5%; Iron: 26%