Go Green!

It's March! Do you know what that means? It's "Go Green" month! You know, Shamrocks and all that.

Perhaps we can just go green on our plates this month! Many wonderful vegetables are delicious and nutritious and green!

Here is one you may not eat on a regular basis- Avocado

Did you know that avocados:

* are green on the outside and the inside

* grow on trees. One tree can produce up to 400 avocados per year

* are a fruit

* have a very large, hard pit and skin which needs to be removed before eating

* can be used as butter (because they are so creamy)

* can be sliced and used as a garnish, added to salads and sandwiches

Nutritionally, avocados are an excellent source of:

*vitamin C

* B6

* vitamin E

* potassium, magnesium, folate and fiber too!

* cholesterol free

* sodium free

* available all year round

How to select an Avocado:

Avocados have skin that range in color from yellowish green to dark purplish black. To select avocado, purchase ones that are hard to firm. Place them on your kitchen counter to soften. When the skin gets dark (purplish black) and is soft to the touch they are ready to eat.

How to peel and cut an avocado:

Take a sharp knife and slice through the avocado the length way of the fruit. Twist the fruit and pull apart. The large seed will be left on one half of the fruit. Take your knife and lightly tape it against the seed, pull up. The seed should come out with the knife. Now you have 2 halves. Take a large spoon, such as a soup spoon and place it between the skin and flesh of the avocado. Run the spoon all the way around the perimeter of the fruit. The flesh should easily slip away from the skin. Now your fruit is ready to be sliced or chopped.

Here is an easy and light avocaod recipe you can try.

Chicken and Avocado Wraps

makes 3 servings

Ingredients:

3- 10 inch flour tortillas

1 1/2 cup lettuce, shredded

1 1/2 cups chicken breast, cooked and cubed

1 tomato, diced

1 avacodo, chopped

2 T onion, diced

2 T. barbecue sauce

2 T. ranch dressing

1. Place the tortilla on a plate. Top with lettuce, chicken, tomato, avocado and onion.

2. in a small bowl combine the barbecue sauce and ranch dressing. Mix well. Drizzle about 1 tablespoon over tortilla

3. Roll up tortilla and serve

Nutritional information per serving:

kcal 360, total fat 21 grams, sodium 810 mg, dietary fiber 3 grams, sugar 6 grams, protein 21 grams