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JudyMayer

Hi, I'm Judy Mayer

Eating doesn’t have to be so hard, but for many confusion exists about what’s healthy and what’s not. Bombarded with so much information — much of it in the form of silver bullets and easy answers — people often don’t know where to turn...
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Judy Mayer

An avocado combined with beans is genius!

What's For Dinner
Timely advice, tasty tips and a little tough love from Outpost's resident nutritionist, Judy Mayer. By Judy Mayer on June 25, 2012

 

I recently found this recipe online at eatingwell.com – one of my favorite sources for recipes and good, reliable information. What first caught my eye was another of my favorite things in life – avocados. An avocado combined with beans is genius!

These two foods are very filling and will undoubtedly keep your heart healthy and digestion fine-tuned.

It has come to my attention more than once that avocados are avoided because of their high fat content. Yes, one avocado contains 15grams of fat, with the majority of it being heart healthy monounsaturated fats - but this is no reason to avoid this powerhouse food. You just shouldn’t eat them like apples!

This type of fat can lower your LDL (lousy) cholesterol and may raise HDL (good) cholesterol. You’d also never think of an avocado having any good amount of fiber but one avocado has about 7grams of fiber. That along with the fiber from the beans makes this one healthy recipe. I get really excited when I see 13grams of fiber in a single serving and you should too.

 

Creamy Avocado and White Bean Wrap

White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch.

A great meal for a warm summer day!

Makes 4 servings

2 tablespoons cider vinegar

1 tablespoon canola oil

2 teaspoons finely chopped canned chiles or fresh jalapeno pepper

1/4 teaspoon salt

2 cups shredded red cabbage

1 medium carrot, shredded

1/4 cup chopped fresh cilantro (use Italian parsley if you like)

1 15-ounce can white beans, rinsed (I used cannellini beans)

1 ripe avocado

1/2 cup shredded sharp Cheddar cheese (use a vegan cheese if you prefer)

2 tablespoons minced red onion

4 8 to 10-inch whole grain wraps, or tortillas

  1. Whisk vinegar, oil, chiles and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.

  2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.

  3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Per serving: 346 calories, 17g fat, 4g sat fat, 9g monounsaturated fat, 44g carbohydrates, 12g protein, 462mg sodium, 13g fiber, 49 mg potassium

 

http://www.eatingwell.com/recipes/creamy_avocado_white_bean_wrap.html

 

Avocado tip: To reduce oxidation (browning) of an already-sliced avocado, sprinkle lemon juice on the exposed flesh and then refrigerate in a plastic bag or airtight container.

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