August> Healthy Recipes of the Month
Healthy Recipes of the Month
Eat More Healthy Fats
The seventh Healthy Habits challenge: Fear not these fats: learn how to add heart-healthy mono- and polyunsaturated fats to your diet. Avocado Recipes Creamy avocados are major players when it comes to providing healthy, good-for-you fats.
Avocados aren't made strictly for guacamole. During the warmer months, they can be paired with a variety of ingredients in salsas, salads, and as a delicious spread. Flip through our gallery to find original ideas for this delicious ingredient.
Roasted Corn and Radish Salad with Avocado-Herb Dressing
Every summer, fresh ears of corn pile on roadside uses this abundance of local produce to bring bright sweetness to this recipe. The cool creaminess of a Hass avocado is the perfect addition to temper the spicy bite from the radishes and add extra flavor and texture.
Yield: 4 servings (serving size: 1 lettuce leaf, 1 cup salad, and 2 tablespoons of low or no fat dressing).
Ingredients:
- 1/2 ripe peeled avocado, sliced
- 1 teaspoon fresh lime juice
- 2 ears yellow corn with husks
- 2 heads Boston or Bibb lettuce
- 1/2 cup thinly sliced radishes
- 1/2 cup Avocado-Herb Dressing
Preparation:
- Preheat oven to 450°.
- Combine sliced avocado and juice in a small bowl; cover and refrigerate. Trim both ends of corn cobs, leaving husks from corn intact. Place the corn on a baking sheet. Bake at 450° for 20 minutes or until tender. Cool. Remove husks from corn; scrub silks from corn. Cut kernels from ears of corn; discard cobs.
- Reserve 4 whole lettuce leaves. Chop remaining lettuce to measure 4 cups. Combine chopped lettuce, avocado mixture, corn, and radishes. Spoon lettuce mixture into lettuce leaves. Serve with Avocado-Herb Dressing.
Avocado-Herb Dressing Ingredients:
- 1/2 cup light mayonnaise
- 1/4 cup finely chopped green onions
- 1/4 cup reduced-fat sour cream
- 1 tablespoon chopped fresh flat-leaf parsley
- 1 tablespoon chopped fresh chives
- 1 teaspoon chopped fresh tarragon
- 1 teaspoon anchovy paste
- 1/8 teaspoon salt
- 1/2 ripe peeled avocado
- 1 garlic clove, minced
- 2 tablespoons water
- 1 tablespoon white wine vinegar
- 3 drops hot sauce
Avocado-Herb Dressing Preparation:
Combine first 10 ingredients in a food processor; process until smooth. With the processor running, pour water, vinegar, and hot sauce through food chute, processing until blended. Store the dressing in an airtight container in refrigerator.
Nutritional Information:
Amount per serving
- Calories: 151
- Fat: 7.7g
- Saturated fat: 1.3g
- Monounsaturated fat: 3.6g
- Polyunsaturated fat: 1.6g
- Protein: 4.4g
- Carbohydrate: 20.9g
- Fiber: 4.8g
- Cholesterol: 4mg
- Iron: 1.8mg
- Sodium: 192mg
- Calcium: 38mg
Quick Vegetarian Chili with Avocado Salsa
The southwestern ingredients in this recipe scream to be garnished with avocado. Skip the sour cream for an equally cooling condiment.
Yield: 6 servings (serving size: 1 cup chili, 1 tablespoon sour cream, 1 lime wedge, 3 chips, and and about 2 1/2 tablespoons avocado salsa).
Ingredients:
- 2 teaspoons canola oil
- 1 cup chopped onion
- 1 cup chopped red bell pepper
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 3 garlic cloves, minced
- 1 (4.5-ounce) can chopped green chiles
- 2/3 cup uncooked quick-cooking barley
- 1/4 cup water
- 1 (15-ounce) can black beans, drained
- 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
- 1 (14 1/2-ounce) can vegetable broth
- 3 tablespoons chopped fresh cilantro
- 6 tablespoons reduced-fat sour cream
- 6 lime wedges
- 18 baked tortilla chips
Preparation:
Heat the oil in a Dutch oven over medium-high heat. Add onion and bell pepper; sauté 3 minutes. Add chili powder and next 4 ingredients (chili powder through green chiles); cook 1 minute. Stir in barley and next 4 ingredients (barley through broth); bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until barley is tender. Stir in cilantro. Serve with sour cream, lime wedges, chips, and Avocado Salsa.
Note: Store chili in an airtight container in the refrigerator for up to 2 days.
Nutritional Information:
Amount per serving
- Calories: 313
- Calories from fat: 29%
- Fat: 10.1g
- Saturated fat: 2.2g
- Monounsaturated fat: 4.8g
- Polyunsaturated fat: 1.6g
- Protein: 9.6g
- Carbohydrate: 50.4g
- Fiber: 9.5g
- Cholesterol: 6mg
- Iron: 3.4mg
- Sodium: 814mg
- Calcium: 100mg
Easy Guacamole
The food processor makes quick work of this basic dip that's rich in heart-healthy monounsaturated fats. We like the heat from leaving the seeds in the jalapeño, but you can seed the pepper for a milder guac. Serve with tortilla chips or crudités.
Yield: 4 servings (serving size: about 1/4 cup)
Total:20 Minutes
Ingredients:
- 1 1/2 tablespoons coarsely chopped red onion
- 1 tablespoon fresh lime juice
- 1/8 teaspoon salt
- 1 garlic clove
- 1/2 small jalapeño pepper
- 1 ripe peeled avocado
- 1 tablespoon cilantro leaves
Preparation:
- Place first 5 ingredients in a food processor; pulse 5 times or until finely chopped. Add avocado; process until smooth. Sprinkle with cilantro.
Nutritional Information:
Amount per serving
- Calories: 85
- Fat: 7.7g
- Saturated fat: 1.2g
- Monounsaturated fat: 4.8g
- Polyunsaturated fat: 1g
- Protein: 1.1g
- Carbohydrate: 4.8g
- Fiber: 2.7g
- Cholesterol: 0.0mg
- Iron: 0.6mg
- Sodium: 77mg
- Calcium: 9mg
Source: Cooking Light MARCH 2002
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