Provides a healthy dose of manganese, a mineral necessary for proper metabolism and building strong bones. Use in place of peanut butter on toast or in any recipe that calls for peanut butter. It also adds richness to smoothies.
Abundant in vitamin K, necessary for blood clotting and bone health. Toss into salads, blend into dips, mash and use as a spread instead of mayonnaise, or dice and add to tacos. Also use buttery avocado oil in salad dressings and dips.
Delivers magnesium, which may slash type 2 diabetes risk. Adds crunch to chicken stir-fries, cooked whole-grain rice or pasta. Try blending cashew butter with some water until smooth and using in place of heavy cream in soups and chocolate sauce recipes.
Extra-virgin olive oil is high in oleocanthal, a compound with anti-inflammatory properties. Drizzle over roasted vegetables, use in savory baked goods, and blend with herbs for a fish topping.
A source of dietary fiber to help you feel more full. Use as a nutritious topping for salads, in oatmeal, or sprinkled in your Greek yogurt.
Loaded with B6, a vitamin that may improve brain functioning. Sprinkle over roasted beets, toss into pasta dishes and blend into pesto.
Try this heart healthy recipe:
Chicken Spinach Wraps with Tahini Avocado Spread
Preparation Time: 25 minutes
1 lb skinless, boneless chicken breasts
3-3 1/2 cups low-sodium chicken broth
1 ripe avocado
2 Tbsp tahini (sesame paste)
2 Tbsp fresh lemon juice
2 cloves garlic, minced
1/2 tsp ground cumin
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
1/8 tsp cayenne (may leave out if prefer non-spicy version)
4 La Tortilla Factory Tortilla wraps (Try Rosemary flavor!)
1 large carrot, shredded
2 cups baby spinach
1. Place chicken breasts in a pan large enough that they fit flat in one layer. Add broth, making sure to completely cover the chicken by at least 1 inch. Over medium heat, bring to a slight simmer. Partially cover and cook for 15 minutes, or until meat registers 160 degrees. Adjust heat as needed during cooking to maintain a slight simmer.
2. While chicken cooks, prepare spread. Place avocado, tahini, lemon juice, garlic, cumin, salt, pepper and cayenne in a large bowl and blend with a fork. Mixture should be spreadable, but slightly chunky.
3. When chicken is cooked through, remove from broth, allowing excess liquid to drip off. Save any remaining broth for another use or discard. Slice chicken into strips about 1/4 inch thick.
4. Spread an equal amount of avocado mixture on the center of each tortilla and top with equal amounts of chicken slices, carrots and spinach. Fold the bottom and top 2 inches of the wrap over the filling, then roll wraps tightly. Slice in half and serve.
Nutrition Info (per wrap):
380 Calories, 33g Carbohydrate, 23g Protein, 17g Fat (2.5g Saturated), 60mg Cholesterol, 470mg Sodium, 7g Fiber