Dietitians Dish – February 2, 2025
Deliciously Fun Foods for Heart Health!
Avocado has benefits for heart health, weight management, type 2 diabetes, and healthy living at every age. Including avocados as a first food for babies offers them a delicious and nutritious start to their lifelong journey with food as medicine! Choose some family-favorite meals and add in avocados. You’ll boost their nutritional value while creating a delicious eating adventure that’s fun for all ages!
Get your heart health on a roll, with these versatile pancakes and wraps that are ready in less than 20 minutes.
Avocado Pancake Roll Ups
Ingredients:
- 1/2 cup ripe, fresh avocado (halved, pitted, peeled and mashed)
- 2 large eggs
- 1 tsp. fresh lemon juice
- 3/4 cup whole wheat flour
- 1/4 tsp. baking powder
- 1/4 tsp. baking soda
- 1/4 tsp. salt
- 2 Tbsps. Sugar or monk fruit sweetener
- 1/2 tsp. vanilla extract
- 1/3 – 1/2 cup milk (dairy or plant based), as needed to thin batter
- OPTIONAL ADD-INS: plain Greek yogurt, scrambled eggs, nut butter, low-sugar fruit jelly or fresh fruit.
Directions:
- In a high-speed blender, add avocado, eggs, and lemon juice; then blend until combined. Add flour, baking powder, baking soda, salt, sugar or monk fruit sweetener and vanilla extract; then blend until combined. Add milk and blend until smooth, adding more, if needed to create a thin batter. Note: batter should be thin, so it creates thin pancakes that roll up easily.
- Spray large skillet with non-stick cooking spray and heat over medium heat. Pour 1/4 cup batter for each pancake into the pan.
- Once batter begins to bubble slightly and edges of pancakes brown, flip over and continue cooking on the remaining side until pancakes are cooked through (about one minute per side).
- Remove pancakes from the pan, spread desired filling, roll up, and serve.
Recipe (edited) and image courtesy of LoveOneToday.com.
Chicken and Turkey Bacon Avocado Wraps
Ingredients:
- 4 large flour tortillas
- 1 cup shredded cooked chicken
- 4 slices cooked turkey bacon
- 8 lettuce leaves
- 1 tomato, sliced
- 1/2 cup Cheddar cheese, shredded
- 1 Tbsp. Italian dressing
- 1 ripe, fresh avocado, halved and pitted
Directions:
- Place tortillas on a work surface. Top each with equal amounts of the chicken, turkey bacon, lettuce, tomato and cheese.
- Slice and scoop out the avocado slices with a spoon into a bowl. Combine the avocado with dressing and toss.
- Top wraps with the avocado mixture. Roll up tortillas. Serve.
Recipe (edited) and image courtesy of LoveOneToday.com.