With back-to-school upon us, families once again face the challenges of balancing work, play, and extracurricular schedules while ensuring their kids are receiving the nutritious meals they need to stay on the ball. Incorporating avocados into their daily breakfast routine is a quick and easy way to jump-start their morning and keep them full till lunch.
Packed with belly-filling fiber and “heart-healthy” fats, below are a few recipes that will help families kick-start the back-to-school season on the right foot:
This Dairy-Free Mango Avocado Smoothie is lactose-intolerant friendly, deliciously fruity, and undeniably refreshing.
Hurried mornings leaving you with no time for breakfast? Think again! Wrapped in a warm flour tortilla, filled with a ham and cheese scramble and freshly sliced avocados, this Avocado Breakfast Wrap is the perfect grab-and-go meal
Who says mac and cheese can’t be green? This kid-friendly Avocado Mac and Cheese combines avocados, peas and white cheddar cheese to make an instant lunchbox favorite.
DAIRY-FREE MANGO AVOCADO SMOOTHIE
1 fully ripened avocado, halved, pitted and peeled
2 cups frozen mango cubes (not thawed)
1 cup orange juice
In jar of blender or food processor, combine avocado, mango, juice and 1 cup water; whirl until smooth. Divide among chilled glasses.
Yield: 4 portions (about 4 cups)
AVOCADO BREAKFAST BURRITO
6 large eggs
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon olive oil
4 (8-inch) flour tortillas, warmed*
4 slices ham (about 4 ounces)
4 slices soy cheddar cheese (about 4 ounces)
1 fully-ripened avocado, halved, pitted, peeled and sliced
1/4 cup salsa
In bowl, beat eggs with salt and pepper. In large skillet over medium heat, heat olive oil; add eggs; cook and stir until set. On each tortilla place one slice each of ham and cheese; top with eggs, avocado slices and salsa, dividing evenly. Roll up and serve immediately.
YIELD: 4 portions
*To warm tortillas: Place tortillas on a plate; cover with a dampened paper towel. Microwave on high until warm, about 1 minute. Discard paper towel; wrap tortillas in cloth napkin to keep warm.
AVOCADO MAC AND CHEESE
8 ounces wagon wheel pasta
3/4 cup rice milk
1 fully ripened avocado from Mexico, halved, pitted, peeled and diced
1/2 cup thawed frozen peas
3/4 cup diced sharp soy white cheddar cheese (about 4 ounces)
1-1/2 teaspoons lemon juice
1/2 teaspoon salt
In large sauce pot, cook pasta in salted water according to package directions. Meanwhile, in small saucepan heat milk until hot; remove from heat, set aside. Reserve 1/2 cup of the avocado for later use. When pasta is almost cooked, in blender, combine remaining avocado, the peas, cheese and lemon juice; gradually add hot rice milk; blend until smooth. Drain pasta; return to sauce pot. Stir in cheese sauce; add remaining 1/2 cup diced avocado; toss gently.
Yield: about 5-1/2 cups
DAIRY-FREE MANGO AVOCADO SMOOTHIE:
Yield: 4 portions (about 4 cups)
Per serving: 145 calories, 2 g protein, 25 g carbs, 4 g fiber, 19 g sugar, 5 g fat (1 g saturated)
AVOCADO BREAKFAST BURRITO:
Yield: 4 portions
Per serving: 542 calories, 27 g protein, 34 g carbohydrates, 33 g fat, 4 g fiber
AVOCADO MAC AND CHEESE:
Yield: 4 entree sized portions
Per serving: 403.50 calories, 17.95 g protein, 50.83 g carbs, 4.86 g fiber, 15.19 g fat (7.06 g saturated)
Avocados serve up vitamins, minerals and more.
A few facts concerning avocados and health:
-Studies have shown Avocados from Mexico contribute nearly 20 different types of vitamins, minerals and phytonutrients that can help your prevent many chronic diseases. These include potassium, folic acid and other B-vitamins, as well as vitamins E and K.
-Avocados have the mono- and polyunsaturated “good” fats that are recommended as part of a healthy diet. Avocados fit into the American Heart Association’s guidelines for a diet that provides unsaturated fat and is low in saturated fat. Avocados contain no saturated fat or cholesterol and are virtually the only fruit that provides good-for-you mono-unsaturated fat.
-Avocados are low in carbs; diabetics and others who must watch their carbohydrate intake can enjoy avocados often. A one-ounce serving has only 3 grams of carbohydrate.
-A one-ounce serving (approximately one-fifth of an Avocado) is just 50 calories, yet serves up nutrients, 3 grams of monounsaturated fat and 1 gram of dietary fiber.
[…] published in the Journal of the Academy of Nutrition and Dietetics has determined that there is increasing evidence of a connection between diet and acne, particularly from high glycemic load diet…, and that medical nutrition therapy (MNT) can play an important role in acne […]