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 » Vegetarian Entrées  » Recipe Details
  
Black Bean Salsa Frittata

Ingredients

Salsa

1 (14 ounce) can black beans, drained and rinsed

¼ cup red onion, chopped and soaked in water-vinegar mixture

1 jalapeno pepper, seeded and chopped

1 teaspoon cilantro, chopped

1 teaspoon chili powder

1 teaspoon cumin, toasted and ground

1 lime, juiced

Salt and pepper, to taste

6 eggs

Cooking spray

Garnish

1 roma tomato, seeded and chopped

¼ cup cotija cheese, grated

1 avocado, diced

Cilantro, chopped

Directions

1.     Combine salsa ingredients in a medium bowl. Set aside.

2.     Whisk together the eggs in a large bowl. Add the salsa to the eggs and stir to combine.

3.     To prepare frittata, heat a nonstick skillet over medium heat and spray with cooking spray.

4.     Pour the egg and salsa mixture into the nonstick skillet.

5.     Cook until eggs are slightly firm.

6.     Sprinkle the top with tomatoes, Cotija cheese, avocado and cilantro.

7.     Cut into wedges and serve.

Serves 4

Health Benefits

One large egg is only 70 calories, only 5 grams of fat and contains 13 essential nutrients including vitamin D, lutein, folate, iron, and zinc.

Beans contain fiber, protein and iron. Consuming foods rich in fiber reduces the risk of coronary heart disease and may reduce constipation.

Nutrition information per serving: ¼ recipe

Calories: 335; Total fat: 16g; Saturated fat: 5g; Trans fat: 0g; Cholesterol: 326mg; Sodium: 454mg; Carbohydrates: 31g; Dietary Fiber: 12g; Sugars: 3g; Protein: 21g; Vitamin A: 20%; Vitamin C: 22%; Calcium: 13%; Iron: 24%