1 ripe medium avocado
2/3 cup canned white or cannellini beans, rinsed and drained
2 generous sprigs of cilantro
1 ½ Tbsp. fresh lime juice (1-2 limes)
½ green jalapeno, seeds removed and chopped
½ tsp. green Tabasco sauce
¼ tsp. salt
In a blender or food processor, blend all ingredients until smooth and creamy. Use as a spread for sandwiches or as a dip for vegetables. Serves 6.
Per serving (3-4 Tbsp):
Calories 80; Fat 5g (0.5 sat); Sodium 105mg; Carb 8g; Fiber 4g; Protein 2g
No time to prepare the spread recipe? You may not have thought of using avocados alone as a spread, but they are high in heart-healthy monounsaturated fats and spread easily when ripe. Used in place of butter, a 2 tablespoon portion saves 150 calories (50 calories compared to 200 for butter). They also have vitamins, minerals, and plant compounds not found in butter.