Healthy from A to Z
Avocados are a source of heart-healthy fats called mono-unsaturated fats and can be used on sandwiches instead of mayo, as guacamole instead of cream cheese dip, in smoothies, and on top of salads. They offer more than 20 vitamins and minerals, so they are packed with nutrition.
Zucchini is low-calorie but fills you up with fiber. One cup of zucchini has only 7 grams of carbohydrates but 2.5 grams fiber! A good goal is to have 5 to 7 grams of fiber per meal.
- 1 medium to large zucchini
- 1/2 of a ripe avocado
- 2 tbsp. fresh basil, roughly chopped
- 1 tbsp. fresh lemon juice
- 1 clove garlic, roughly chopped
- Salt and pepper to taste
- 1 tbsp. water
- Using a spiralizer or other tool, create zoodles from zucchini.
- Place zoodles in a microwave-safe bowl along with a splash of water. Microwave 2 minutes (until tender). Drain excess water.
- Place garlic and basil in a food processor and pulse a few times.
- To food processor, add avocado, lemon juice, water, and a pinch of salt and pepper. Pulse until smooth and creamy, adding extra water if the sauce is too thick.
- Pour the sauce over the hot zoodles and toss until zoodles are coated with the sauce.
- Optional: Add ingredients such as diced tomatoes or sautéed mushrooms.
220 calories, 16 g fat, 35 mg sodium, 10 g fiber, 21 g carbohydrates, 6 g protein
Recipe courtesy of Angelica Gronke, MS RDN CDCES, Registered Dietitian and Certified Diabetes Care and Education Specialist for ThedaCare. Recipe is adapted from cleananddelicious.com.