Fresh Food Perspectives

Honey Balsamic Brussels Sprouts

Lately, I've been doing a lot of research on detox diets, trying to get to the bottom of what it's all about. I'll share more about that later, but what I do keep running in to is Brussels sprouts and how amazing they are for our bodies. All the cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage and kale) are packed with nutrients and antioxidants that support your liver and kidney in the body's natural detoxifying system. Think of them as little scrub brushes in your body, cleaning out the junk and leaving squeaky clean organs. They are so crucial to your body's health, that you should really consume one of these vegetables EVERY SINGLE DAY.

All of that sounds great and all, but here's the catch: Brussels sprouts just don't taste that great. They are bitter and honestly, stink up the house. So I have been on a quest (yes, a quest) to make these little green dynamos taste, well, less like Brussels sprouts, and more like a veggie good enough to enjoy all the time. 

After several attempts I have finally succeeded by combining balsamic vinegar and honey! In fact, here is a testimony from my hubby: "These aren't bad. They don't taste so Brussel-sprouty." That, my friends, is quite the statement coming from him. (And God bless my sweet hubby for trying my sprouts night after night till I got them right.) 

There may be several version of this kind of recipe out there, but here is mine. And I can assure you, it is tried and true! Enjoy!

 

Honey Balsamic Brussels Sprouts 

4-5 cups Brussels Sprouts, cut into halves

1 small red onion, cut into 1/2" slices

2 tablespoons honey

2 tablespoons balsamic vinegar

1 tablespoon extra virgin olive oil

Salt and Pepper

1/2 cup golden raisins

Directions:

Preheat oven to 400 degrees. Line a baking sheet with aluminum foil and spray with nonstick spray.

In a large mixing bowl, whisk together honey, vinegar and oil. Add Brussel sprouts and toss to coat. Spread sprouts on baking sheet in a single layer. Sprinkle with salt and pepper to taste.

Roast for 20 minutes, tossing half way through if needed to prevent charring. Remove from oven and toss in raisins. Serve immediately.

 

Easy Vinaigrettes and Salad Dressings

The salad course...

Not exactly the part of the meal that gets most people really excited. I'll be honest - I rarely order a salad as an entree at restaurants because most of the time they're boring with stupid lettuce, stupid toppings, and stupid dressing. I just don't think they are worth the money or calories most of the time. There are exceptions here which I can address in a blog post on eating out. But for now, let's stick to the topic at hand. 

There are a few salads that I do order at restaurants because they are amazing!! They have fresh, dark colored greens, creative toppings and ALWAYS a homemade dressing or vinaigrette, which I order on the side. 

Salad dressings can transform a ho-hum bowl of lettuce into something truly delicious. In the wake of the low fat diet craze, dressings got a bad rap. And rightfully so. Many full-fat dressings can add hundreds of calories to your salad and that's just, well, stupid!

But we eat salads at home for dinner all the time and they get boring; really boring. Recently, I've started whipping up (and they are literally so simple to 'whip up') some simple dressings that make salads way more interesting. I usually have ingredients to make a dressing at hand all the time. You probably do too! All you have to have is olive oil, vinegar, salt and pepper, and dijon mustard. Flavored oils, a variety of vinegars, lemon or orange juice, and fresh herbs are other easy to keep ingredients that can bring a major wow-factor to your vinaigrette.

My favorite dressing ingredients are fresh parsley, lemon infused olive oil, and red wine vinegar (but I love vinegars so it's really hard to pick one favorite). And all you need to combine these ingredients is a good 'ol mason jar. But there are fancy salad dressing bottles like this one, which I own, and they are very helpful. 

And here's the great news, homemade vinaigrettes are packed with health-promoting foods like extra virgin olive oil (healthy fat that aids the absorption of many nutrients in your salad), vinegar (a vasodilator - keeps the blood vessels nice and open), fresh herbs (packed with antioxidants), and citrus (vitamin C and more). 

Here are a few of my favorite and easy dressings that I like to use at home. They actually make me excited to enjoy a salad for lunch or dinner. Remember that your serving size is about a tablespoon. Enjoy!

French Vinaigrette

(Adapted from the Healthy Dressings bottle mentioned above)

1/4 cup rice wine vinegar

2 tablespoons good extra virgin olive oil

2 tablespoons of fresh, minced parsley

2 teaspoons of dijon mustard

pinch of sugar

1 small garlic clove, minced

pinch of salt and pepper

Directions: Pour all ingredients in to a tightly sealed jar and shake to combines. Makes enough for 4 small salads. Double recipe for larger crowd. Store in refrigerator for up to 3-4 days. 

 

Creamy Rosemary Balsamic Dressing

(Inspired by favorite salad at The Loop)

1/2 cup balsamic vinegar

2 tablespoons extra virgin olive oil

1 small garlic clove

1 tablespoon of fresh rosemary leaves

pinch of salt and pepper

Directions: Pour all ingredients into a small food processor or blender and pulse until combined. If you do not have either of these pieces of equipment, mince the garlic and the rosemary and shake to combine. 

 

Honey Balsamic Dressing

(adapted from my sister in law) 

1/2 cup balsamic vinegar

2 tablespoons extra virgin olive oil

1 tablespoon honey

2 teaspoons dijon mustard

pinch of salt and pepper

Directions: Combine all ingredients in a jar with tightly fitting lid and shake to combine. 

 

Basil Buttermilk Dressing

(Inspired by my favorite salad at The Floridian)

1/2 cup lowfat buttermilk

1/4 cup plain, non fat greek yogurt

1/4 cup tightly packed basil leaves

1 tablespoon of extra virgin olive oil

2 tablespoons of chopped shallot (can substitute white or yellow onion but decrease by 1 tablespoon)

1/2 small garlic clove

Large pinch of salt and pepper

Directions: Combine all ingredients in a small food processor or blender. Pulse until basil leaves are incorporated and dressing is green in color. Store in refrigerator. 

 

Herb Orange Vinaigrette 

(Click on title to go to my Vegetable Ribbon Salad)

 

 

Blueberry Banana Mascarpone Coffee Cake

This recipe was the grand prize winner for the Banana-Blueberry category in the Blueberries Meet their Match recip contest!

Today we hosted a potluck brunch for Ben's baby dedication. We held it at our house with many of our family and close friends. It's such a special time for our family (we did the same thing for Jackson). 

For my contribution to the celebration I wanted to make something special. I've also had another idea for a recipe entry for the Blueberries Meet Their Match contest. (See my first entry here.) The challenge is to pair blueberries with a flavor that is outside of their usual "box". This time, I'm combining blueberries with bananas in a delicious, not-too-sweet coffee cake for breakfast. Bananas and blueberries are an unexpected flavor combination but it works beautifully! I've also wanted to work with mascarpone cheese, a less tangy Italian cream cheese commonly used in tiramisu, that is found in most grocery stores. This seemed like a good time to try it because I wanted to add a cheese danish element to my cake. If you can't find mascarpone, just use the same amount of (reduced fat) cream cheese. 

The end result is a coffee cake that tastes like what would happen if banana bread, cheese danish, and blueberry pancakes all got together (but healthed-up a little). It's the perfect combination of flavors, moistness, and just the right amount of sweetness. This cake bakes for about an hour which gives it slightly crunchy edges and a super moist center. Oh, and of course, being filled with blueberries and bananas adds great nutritional value and fiber. It's a winner in every way. 

Enjoy!

 

 

 

Blueberry Banana Mascarpone Coffee Cake

1/2 cup unsalted butter (1 stick), softened

1 cup sugar

1/4 cup honey

1 cup mashed bananas (from 2 bananas)

1 teaspoon plus 1/2 teaspoons vanilla, divided

2 eggs

2 cups all purpose flour

1 cup whole wheat pastry flour

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoons salt

1 cup low fat buttermilk

2 heaping cups fresh or frozen blueberries

8 oz mascarpone cheese*, softened

1/2 cup powdered sugar

Directions

1. Preheat oven to 350 degrees. Spray a 9 x 13 pan with nonstick baking spray. 
2. In a mixing bowl, cream butter and sugar together for about 4 minutes, scraping the sides of the bowl as needed. Beat in the honey and mashed bananas and mix until combined. Next, add eggs and 1 teaspoon of vanilla and mix thoroughly. 
3. In a seperate bowl, mix together flours, baking powder, baking soda, and salt. 
4. Alternate adding dry ingredients and buttermilk to the wet ingredients in 3 increments. 
5. Fold in blueberries to batter. Pour batter into pan and set aside.
6. In a mixing bowl, whip mascarpone, powdered sugar and vanilla together until well combined. Drop mascarpone mixture in spoonfuls over batter. Drag a knife through the batter to spread out the mascarpone.    
   
   
7. Bake for 30 minutes. Remove and cover with tin foil. Reduce oven temperature to 325 degrees and bake for 30 more minutes or until a knife inserted into the center of the cake comes out clean. Let cool and cut in to squares to serve.

*Cream cheese can be substituted for mascarpone cheese.

Disclosure: By posting this recipe I am entering a contest sponsored by the US Highbush Blueberry Council and am eligible to win prizes. I was not compensated for my time or supplies. All opinions are my own. 

Savory Blueberry and Sausage Pasta

Blueberries, meet rosemary. Rosemary, meet blueberries. 

I felt like a formal introduction was needed as I took on the challenge of pairing blueberries with a non-traditional flavor, rosemary, in the US Highbush Blueberry Council's "Blueberries Meet Their Match" recipe contest. I bet you've never thought of doing something savory with blueberries and rosemary before, have you? Well neither had I, and that's why I just had give this contest a try. 

I've been racking my brain for a couple of weeks trying to decide on exactly what approach I wanted to take in highlighting blueberries (one of Team Braddock's favorite fruits) in a completely new way. I finally decided to try roasting them and adding to a savory entree. Afterall, blueberries should and can be used for every meal and snack in the day!

Let me give you a little heads up of what you can expect this recipe to taste like. The blueberries act like little sweet bombs, bursting in every bite. The rosemary really compliments the blueberries and is an additional surprise that keeps this dish interesting. The final result is a creamy, sweet and savory pasta that is easy enough to make on a weeknight or delicious enough to impress company. This is my version of "comfort food" because its also packed with nutritional value from the antioxidants in the blueberries, rosemary, and butternut squash. 

So open your mind to the brilliant idea of blueberries and rosemary and give this recipe a try. You won't be dissapointed!

 

Savory Blueberry & Sausage Pasta

3 cups of 1/2" cubed butternut squash (from 1 small squash or 1/2 of a large squash, peeled)*

2 cups fresh blueberries**

2 tablespoons extra virgin olive oil

1 teaspoon Kosher salt

Pepper

One half pound of bow tie pasta (1/2 box)

1 lb ground, mild or sweet Italian sausage

2 oz goat cheese

3 tablespoons chopped, fresh rosemary

Directions: 

1. Preheat oven to 400 degrees.
2. Begin preparing pasta according to directions. When cooked, drain and set aside. 
3. Spray a large baking sheet with nonstick spray. Spread butternut squash cubes on baking sheet, drizzle with 2 tablespoons of olive oil, and toss to coat. Sprinkle with salt and desired pepper. Bake for 15 minutes then push squash cubes to one side of the pan and add blueberries. Bake for 5 more minutes. 
4. While squash is baking, heat a large skillet over medium heat. Cook sausage in skillet, breaking up into small pieces. When cooked completely, remove from heat and drain off fat. Set aside.
5. Assemble dish in a large serving bowl by gently tossing together the pasta, roasted squash and blueberries, cooked sausage, goat cheese and rosemary. Serve and enjoy!

Serves 4

* 4 peeled and diced sweet potatoes can be used instead of butternut squash if not available.

** Frozen blueberries can be used in place of fresh. 

Disclosure: By submitting this post I am entering a contest put on by the US Highbush Blueberry Council and am eligible for prizes. I was not compensated for my time up to this point and all opinions are my own. 

Crunchy Eggplant Fries

Ever since I've been receiving a farm delivery of produce I've had to really embrace the eggplant. Not that I have any problem doing that, but it's hard to think beyond Parmesan when it comes to this vegetable.

In fact, I think that's the tricky thing about the more non conventional produce you receive in CSAs or farm deliveries. They take more thought and creativity to make something yummy. Often they must be cooked to really enjoy the flavor. But alas, this is a challenge we must take on as healthy, local eaters.

I'm certainly not perfect at the above mentioned habit and have let many an intimidating veggie go bad in my fridge. Last week, however, I made a huge advance in learning how to quickly turn my eggplant into something delicious. I have to thank the shop owner of a family-owned produce store in Ft. Lauderdale that I visited last week for the idea. It totally worked and it was totally easy. 

If you're weren't already motivated to try eggplant for dinner, here's a few more good reasons. Eggplant is a potent source of several phytonutrients that are powerful antioxidants. They have also been found to reduce cholesterol levels in animal studies. Lastly, they are a good source of fiber and very low in calories (about 20 per cup of raw eggplant).

It's time to think beyond parmesan and give this easy, weeknight veggie a try. Be intimidated no more. Enjoy!

 

Crunchy Eggplant Fries

1 large eggplant (2 slender eggplant) cut into 1/2" thick fries See this video for help and stop before dicing into cubes.

2 cups Panko bread crumbs

1 teaspoon salt

1 teaspoon pepper

1 egg beaten with 2 tablespoons of low fat milk

Cooking Spray

Directions

1. Preheat oven to 400 degrees. Spray a large baking sheet with non-stick cooking spray.
2. Pour the beaten egg and milk into a shallow dish and the bread crumbs into another shallow dish. Mix salt and pepper into bread crumbs.
3. Dredge each piece of eggplant first in the egg mixture, shaking off excess; then roll in the bread crumbs to coat. 
4. Place on baking sheet in single layer. Lightly spray tops with cooking spray (this helps them brown). Bake for 20 minutes. Enjoy!

 

Setting Kids Up for Good Health -- Exposure

This past weekend I spoke to my Dad's parenting class at his church about setting your kids up for good health. He is a licensed marriage and family therapist and we have spoke together several times in the past. It's a lot of fun. 

I thought I would share with you all my tips. There is no guarantee, unfortunately, that your kids will be healthy eaters, be healthy in general, and make the choices you want them to make. But I do believe there are some cultural things you can do in your home to set them up for success. 

The first, and maybe most important, key is to expose your kids to healthy foods. Notice I did not say, make your kids eat healthy food or never have bad food in house. Those two things, just don't work.

No, I believe the parent's roll is to expose (over and over and over again) their kids to healthy foods. By creating repetition of positive memories surrounding healthy foods, the goal is that one day the child will naturally choose those foods for themself. 

I think of this exposure principle like a fenced-in playground. The fence keeps everyone safe in side but kids can choose what type of play they want to participate in. The same is true for our homes. If we offer several choices, but they are all ultimately healthy choices, then it's a win-win situation for everyone. 

How does this play out in the practical ins and outs of the day? I think of it as "it's just what we do as a family."

For instance, there is always at least one fruit or vegetable at meals. Why? "It's just the way we eat as a family."

Why do we choose whole grain brown bread? It's what our family feels is important.

Why are we visiting a farm together? Because our family feels it's important to know where our food comes from. 

Why do we not drink a lot of soda? Because our family feels water is the best thing you can drink. 

Pick the messages that are important in your home and run with them. You don't have to some complicated science based reason for your kids. These messages are creating a culture in your home and giving the message of how the child can participate in this culture. Hopefully they will adopt this culture for themselves one day. 

Now sometimes you may have the opportunity to implant some nugget of nutrition wisdom on your child about why you really are choosing to eat healthy (nutrients, prevent disease, healthy weight, sports performance, less sickness, etc) and you should take full advantage of those opportunities. But for the most part, you are setting the stage for the culture of your home. 

As a final note on exposure, keep your messages positive. I don't think it's good to have your "because our family..." statements based on a negatives like "doesn't want to get fat" or "thinks sugar is terrible for you." Instead, spin them as "eating this way keeps our family healthy" or "we enjoy sweets when it's appropriate, but not all the time."

This is just something for you to think about today. Let me know your thoughts. 

 

{Recipe Redux} Slow Cooker Rosemary Acorn Squash

 

This month's Recipe Redux challenge was to create a slow cooker recipe beyond a casserole. This is not a problem for me! I am always looking for creative ways to use this no-fuss cooking method for healthy foods. 

My clients often ask me how to cook winter quashes. They can be an intimidating vegetable to prepare. I've had 2 acorn squashes in my fridge for a week or so from my farm delivery and just haven't gotten to cooking them. (I've been waiting for inspiration which doesn't come as often as I'd like these days.) So I set out to bring the acorn squash and the slow cooker together. I'm pretty sure they were made for each other!

The other suprising pairing in this recipe is the squash with balsamic vinegar. It is an amazing flavor combo. To make this dish even more special, sprinkle crumble chevre cheese on top once plated. Yum!

This is a cooking method you can use on any type of winter squash, even pumpkins! Give this easy, no fuss, but fancy-tasting fall dish a try. 

Slow Cooker Rosemary Acorn Squash

1 acorn squash

1/2 cup liquid (dry white wine, vegetable broth or water)

2 tablespoon extra virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon Kosher salt

1 teaspoon fresh ground pepper

3 tablespoons fresh rosemary leaves, chopped

3 garlic cloves

Directions

1. Cut acorn squash in half. Using a spoon, scoop out seeds and discard. Cut eat half into 4 slices. 
2. Pour liquid of choice (I used veggie broth) into slow cooker. Place squash slices, flesh side up, in slow cooker. 
3. Drizzle olive oil and then balsamic vinegar over squash pieces. Sprinkle with salt and pepper. Using a garlic press, mince garlic cloes over squash. Lastly, sprinkle with chopped rosemary. 
4. Put cover on slow cooker and cook on low for 7-8 hours (or 4 hours on high). Remove and drizzle with cooking liquid left in slow cooker. Serve and enjoy!

Serves 6 - 8 people. 

To eat this, you can cut it out of the skin. However, the skin does get tender enough to eat. 

 

Seasonal Green Smoothie Recipe

For those of you who have been reading FFP for a while, you know that I love smoothies. I drink one just about every day. It's my easy way to start the day with consuming lots of produce. 

Lately, I've been bored with my traditional "Smoothie of Life" as it's been a staple of my breakfast routine for almost 3 years (give or take a few ingredients). Today I decided to be guided by my Black Hog Farm delivery and completely change things up. 

There's some great produce coming in to season and it makes for a really refreshing morning smoothie. Give this recipe a try and see if it helps jump start your morning. As always, you can add or subtract ingredients to your taste. 

Do you have a favorite smoothie recipe? I'd love for you to share it with me. 

Jenna's Green Smoothie

1/2 cup low fat kefir (can substitute any milk here)

1 green pear, chopped

1 small apple, chopped

2-3 leaves of kale

4" of cucumber, chopped

1/4" of fresh ginger root

2 tablespoons ground flax seed

1/4 cup plain fat free or lowfat Greek yogurt

water as needed to smooth blending

Directions: Combine all ingredients in blender and zip away until smooth. Add water as needed or ice to make frostier. 

Makes 2, 10 oz servings

Sage Sweetpotato Clouds

{I received free samples of California sweetpotatoes mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Sweetpotato Council and am eligible to win prizes associated with the contest. I was not compensated for my time.} 

Oh how I love sweetpotatoes. Not only are they delicious, but they are extremely versatile and super good for your health too. One medium sweetpotato contains a mere 105 calories, 4 grams of fiber, 2 grams of protein, a good source of vitamin C (did you know that?) and over a day's worth of vitamin A. The benefits of including sweetpotatoes in your daily diet are very exciting. You can read more about sweetpotato research here. 

And no, sweetpotatoes (one word) did not escape my spell checker. It's on purpose! I'd like to take a minute to introduce you to California Sweetpotatoes. This move in vernacular is to help distinguish these beauties as completely different from white potatoes. They are not just a sweet version of a potato and definately not a yam either. They are an entirely different vegetable. And California Sweetpotatoes are treated extra special by being grown in soft sand and then hand sorted to produce a better looking outcome. But it doesn't just end at good looks! These sweetpotatoes have an intense flavor (I'm not making that up) and color and can be found all year round. 

While considering what to make for this recipe contest, I was bombarded with ideas. There are so many ways to use sweetpotatoes. I wish I could submit 5 recipes, but for those who know my life right now, that is just not a realistic use of my time. (You can get up to date on my life here.) The idea I could not shake out of my mind was the idea of a baked "cloud" of sweetpotatoes. It just sounded like the perfect application of whipped, airy goodness. I thought this would be a fun way to introduce them to kids as well as a portion controlled side dish that paired sweetpotatoes with a not-so-typical herb combination (sage). The result was a fun and creamy side that can even be made ahead and reheated. 

I hope you give these clouds a try and end up finding a whole new way to enjoy delicious California sweetpotatoes. 

Sage Sweetpotato Clouds

3 large California sweetpotatoes, peeled and cubed

1 tablespoon plus 1 teaspoon of fresh, minced sage

1 egg, beaten 

1/2 cup part skim ricotta cheese

1/2 teaspoon fresh cracked pepper

1. Steam sweetpotato cubes over boiling water for 30 minutes and until very tender. You can use a steamer basket or bamboo steamers. (See the end of this recipe for how to steam sweetpotatoes.) You can also microwave them in a glass dish, covered, in 5 minute increments until very tender. Let sweetpotatoes cool until able to touch.                                        
2. Preheat oven to 450 degrees. Line a baking sheet with parchment paper. 
3. Put sweetpotato cubes in a food processor and pulse until very smooth and there no lumps. 
4. In a mixing bowl, combine sweetpotatoes, ricotta, sage leaves, egg, and pepper until well incorporated.
5. Make "clouds" on baking sheet by one of the following methods: (1) using a large spoon, drop about 1/2 cup of sweetpotato mixture into a mound on baking sheet trying to achieve some height or (2) scoop mixture into a ziploc bag and squeeze toward one corner. Cut a 1/2" slit in one corner and pipe a spiral formation on the baking sheet. You can also use a pastry bag fitted with a star tip to resemble Duchess Potatoes.
6. Bake for 15 mintues or until tips of potatoes become golden. Let sit on baking sheet for 5 minutes. Remove with a spatula and serve immediately. 

Makes 12 clouds

//

Avocado Croquettes with Avocado Cucumber Sauce

Disclosure: I received free samples of California Avocado mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Avocado Commission and am eligible to win prizes with the contest. I was not compensated for my time.

This recipe was the grand prize winner of this recipe contest!

I am very excited to present to you my avocado recipe for the "Cooking with California Avocados" contest hosted by the Recipe Redux. I am always up for anything involving delicious avocados. Not only do I find them tasty, they are also full of amazing nutritional value and really versatile.

Did you know that avocados contain nearly 20 vitamins, minerals, and phytonutrients per 1 ounce serving? That's pretty impressive if you ask me, and one of the reasons I try to eat them almost every day. And although guacomole is a heavenly food, avocados can be used for so much more. There are ways to incorporate them into every meal of the day! If you love them as much as I do, you may enjoy reading these fun facts too.

California avocados are in their peak season from March to September. So as you plan your menus for your last summer parties, be sure to include them on your menu because this is when they are their best.

I've created an Avocado "Croquette" that makes a tasty and innovative appetizer. The avocado gives the centers a creamy, guilt-free texture while the outside stays crunchy thanks to the bread crumbs. Top it with my refreshing Avocado Cucumber Sauce and your guests will be swooning. But don't worry, this is one easy recipe. You may have all the ingredients laying around already. Enjoy!

Avocado Croquettes

 1 large California avocado, seeded and skinned

1 can cannelini beans, drained and rinsed

2 cloves of garlic

2 tablespoon fresh lime juice

1/2 teaspoon Kosher salt

1/2 teaspoon dried oregano

1 egg

1 tablespoon fresh parsley, minced

2 cups panko bread crumbs

canola oil

Helpful tool - Large cookie scoop

Directions

1. In a food processor (or blender) combine avocado flesh, beans, garlic, lime juice, salt and oregano. Pulse until smooth and lump free. Add egg and pulse until combined. Stir in parsley. Mixture will be very thick: 
2. Put avocado mixture in the fridge for 30 minutes.
3. Heat a large, nonstick skillet over medium heat. Add oil to pan just to coat lightly when ready to cook.
4. Pour panko bread crumbs into a shallow dish. Using the cookie scoop (or large spoon), scoop about 2 tablespoons of avocado mixture and dump into bread crumbs. Very gently, using fingers, completely coat mixture with bread crumbs. Place coated ball in pre-heated pan and gently flatten with spatula to make a patty. 
5. Cook for 2 1/2 minutes per side until golden brown. Repeat with rest of avocado mixture.

Serve immediately with Avocado Cucumber Sauce or refrigerate and reheat in 350 degree oven for 10 minutes.

Makes about 15 patties.

Nutrition Facts per patty: 65 calories, 2 g total fat, 0g saturated fat, 13 mg cholesterol, 129 mg sodium, 9 g carbohydrate, 2g fiber, 1g sugar, 3g protein, 1% Vitamin A, 3% Vitamin C, 3% calcium, 5% iron, 0% Vitamin D, 7% folate, 36.3 mg omega-3 fatty acids

Avocado Cucumber Sauce

1/2 California avocado

6 oz plain, non fat Greek yogurt

1/4 cup finely diced cucumber

1 tablespoon fresh lime juice

1 tablespoon fresh parsley, minced

Pinch of Kosher salt

Directions

Combine avocado and yogurt and mash avocado into yogurt with a spoon or fork. Mix until desired consistency (chunky or smooth). Stir in cucumber, lime juice, parsley, and salt. Taste for preference. Refrigerate for 30 minutes and serve over Avocado Croquettes.