Cass Regional Medical Center | Wellness Matters | Spring 2018

Crunchy veggie wrap Makes 4 servings. Ingredient: Avocado They’re fruits—a berry, technically. But we use them as vegetables. They’re also called alligator pears, likely because of their pebbled skins. Nutrition: Avocados are high in monounsaturated fat, the healthy type that’s also found in nuts and olives. Avocados have fiber; potassium; vitamins C, B 6 , E and K; and folate. A medium avocado has about 300 calories. One serving is one-fifth of a medium avocado. Uses: Smashed or sliced into sandwiches or wraps; chopped atop soup, chili or Mexican dishes; chunked and added to pasta or fruit salad. An unusual dish: avocado ice cream. How to ripen and store: They only ripen after picking. To ripen, store in a brown paper bag at room temperature. Adding an apple or tomato will speed up the process. Once they’re ripe, you can store them in the fridge for up to three days. Easy guacamole: You only need a few minutes to make it fresh. Mash avocados with fresh lime juice. Mix in diced tomatoes, onions and chopped cilantro. Then add minced jalapeño, and salt to taste. Sources: American Institute for Cancer Research; Produce for Better Health Foundation; U.S. Food and Drug Administration Ingredients ¼ cup reduced-fat mayonnaise 1 tablespoon fresh lime juice 1 teaspoon grated lime peel 4 8-inch whole-wheat flour tortillas 2 cups fresh spinach leaves, washed and well-dried with stems removed 1 small ripe avocado, peeled, pitted and cut into slices 1 medium red bell pepper, seeded and cut into strips 1 medium carrot, cut into strips Directions w w In a small bowl, combine the mayonnaise, lime juice and lime peel. w w Heat the tortillas in the microwave for 15 to 20 seconds on high to make it easier for you to roll them. w w Spread each tortilla evenly with the mayonnaise mixture. Arrange the spinach leaves on top of each tortilla, then the avocado slices, bell pepper and carrots. w w Roll the tortillas up tightly. Place the seam sides down on the serving plates. As an alternative to the mayonnaise lime mixture, use a prepared hummus, yogurt-cucumber dip, low-fat flavored cream cheese, salsa, baba ghanoush or mustard. Other options: Try arugula instead of spinach. Add any type of bean, grated zucchini, tomatoes, shredded cabbage, onions, mushrooms and/or chopped cucumbers. Nutrition information Serving size: 1 wrap. Amount per serving: 198 calories, 10g total fat (2g saturated fat), 31g carbohydrates, 5g protein, 7g dietary fiber, 323mg sodium. Source: American Institute for Cancer Research 2800 E. Rock Haven Road Harrisonville, MO 64701 816-380-3474 DATE: 9/30/2014 Standard CLIENT: Cass Regional Medical Center U.S. Postage PAID CCI JOB NO.: CMM30770 Cass Regional Medical Center COPY IN: 9/25/2014 Change how you think about exercise Page 7

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