Avocado Spread


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.

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