For the month of February, we generally think of hearts……healthy hearts. In recent years, the Mediterranean diet has been advocated as the best heart healthy diet that will help reduce the risk of death from heart disease. It is a diet that incorporates the basics of healthy eating plus a splash of olive oil, a diet that the whole family can follow for good health!
The Mediterranean diet emphasizes the following:
- Eating primarily plant based foods, such as fruits, vegetables, legumes, whole grains, and nuts.
- Replacing butter with healthy fats such as olive oil.
- Using herbs and spices instead of salt to flavor foods.
- Eating fish and poultry at least twice a week and trying to limit the red meat in our diets. The fatty fish like salmon, herring, sardines and mackerel are rich sources of the omega 3 fats.
- Limit added sugars, refined grains, processed meats as well as the trans fats.
The diet even recognizes the importance of being physically active!
So if you are wanting a healthy diet for your heart as well as your whole body, consider the Mediterranean diet! If you have any questions concerning it, please contact Karen Bunnell RD LMNT at 995-2881.
Avocado Veggie Wrap
Yield: 4 servings
Ingredients:
- 1 avocado, gently rubbed under cold running water, seeded, peeled and cut into chunks
- 1/2 cup plain nonfat Greek yogurt
- 1 teaspoon lime juice
- 1/2 cup carrots, scrubbed with clean vegetable brush under running water, grated
- 1/2 cup celery, scrubbed with clean vegetable brush under running water, chopped
- 1/4 cup red onion, chopped, scrubbed with clean vegetable brush under running water
- 12 ounces cooked chicken breast, cubed
- 1/2 cup blueberries, gently washed under cold running water
- 4 (8-inch) whole wheat tortillas
- 2 cups fresh spinach, chopped, gently rubbed under cold running water
- 2 Tablespoons sunflower seeds or sliced almonds
Directions:
- Wash hands with soap and water.
- In a medium bowl, mash 1/2 of the avocado chunks. Add yogurt and lime juice and mix until combined.
- Add remaining avocado, carrots, celery, onion, and chicken. Mix gently. Fold in blueberries.
- Place tortilla on a plate. Top with 1/4 of the chicken mixture. Top with spinach and sunflower seeds.
- Roll up tortilla.
Nutrition Information (Serving Size: 1 wrap):
- Calories 387
- Total Fat 14g
- Saturated Fat 3g
- Sodium 674mg
- Total Carbohydrates 29g
- Fiber 8g
- Protein 37g
Source: University of Nebraska-Lincoln Extension at food.unl.edu
