By Dr. Janet Brill
Who knew? Avocados are nicknamed alligator pears because (I bet you could have guessed this one) of their pear shape and alligator-like skin.
Avocados are actually considered a fruit and as such are the ultimate health food packed with super-heart-healthy monounsaturated fat in addition to an array of vitamins, minerals, and phytonutrients not found in butter or mayo.
So replace those artery-clogging fats with a spread of super buttery, creamy, and delightfully tasty ripe avocado and do your heart a favor!
- 1 100% whole wheat tortilla
- 2 tablespoons canned black beans (rinsed and drained)
- 2 tablespoons frozen corn (thawed)
- 1 tablespoon fat-free shredded cheddar cheese
- ¼ cup fat-free salsa
- ¼ cup fresh spinach, chopped
- 1 slice avocado
Top tortilla with beans, corn and cheese. Microwave 30 seconds. Roll with salsa, spinach and avocado.
NUTRITION IN A BOX
Per serving (1 sandwich):
- Calories: 228
- Fat: 5 g (0 g EPA, 0 g DHA, 0 g ALA)
- Saturated Fat: 0 g
- Cholesterol: 1 mg
- Sodium: 465 mg
- Carbohydrate: 36 g
- Dietary Fiber: 5 g
- Sugars: 4 g
- Protein: 9 g
Recipe excerpt from the book Prevent a Second Heart Attack.