Time magazine curated a list of the 50 healthiest foods known to nutrition science and asked registered dietician, nutritionist and cookbook author Tina Ruggiero to give facts about the nutritional value of each item. Recipes for each food are supplied as well.
One food on the list is the avocado, which contains 20 easily absorbed vitamins and minerals. Substituting an avocado for a saturated fat (such as butter or cheese) is thought to reduce risk of heart disease, even without weight loss.
Nutrition per serving (With one avocado being a serving):
Fat: 29.5 g
Cholesterol: 0 mg
Sodium: 14 mg
Carbohydrates: 17 g
Dietary fiber: 13.5 g
Sugars: 1 g
Protein: 4 g
Recipe from Cooking Light: Chipotle Pork and Avocado Wrap
1/2 cup mashed peeled avocado
1 1/2 tablespoons low-fat mayonnaise
1 teaspoon fresh lime juice
2 teaspoons chopped canned chipotle chiles in adobo sauce
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
4 (8-inch) fat-free flour tortillas
1 1/2 cups (1/4-inch-thick) slices cut Simply Roasted Pork (about 8 ounces)
1 cup shredded iceberg lettuce
1/4 cup bottled salsa
Combine the first 7 ingredients, stirring well.
Warm tortillas according to package directions. Spread about 2 tablespoons avocado mixture over each tortilla, leaving a 1-inch border. Arrange Simply Roasted Pork slices down center of tortillas. Top each tortilla with 1/4 cup shredded lettuce and 1 tablespoon salsa, and roll up.