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Heart Healthy Recipes, Issue #067 - Holiday Avocado Appetizers
December 27, 2022

Welcome to Heart Healthy Recipes' Newsletter!

This month we are featuring heart healthy avocado appetizers of Avocado Mint Dip, Mango Guacamole, and Stuffed Avocados.

The fiber-rich avocados may help reduce heart problems by lowering cholesterol, blood pressure and reducing body weight. Also, avocados are considered to be very high in omega-3 fatty acids which studies have shown may help the heart by sustaining regular heart rhythms.

Avocado Mint Dip

Dreamy, rich avocado mint dip made with heart healthy ingredients, including yogurt and more.

Recipe Ingredients:

1 large avocado, peeled, pitted and cut into chunks

½ cup Greek yogurt (plain)

2 teaspoons lime juice, freshly squeeze

¼ cup mint leaves, finely chopped

sea salt, to taste (optional)

Recipe Instructions:

In a food processor (or blender) add avocado, Greek yogurt and lime juice. Blend until smooth. Next, add the sliced mint leaves, along with sea salt (optional) and blend for a few more moments.

Add blended avocado dip to a serving bowl and garnish with mint sprig, if desired. Place in center of a veggie platter with an assortment of heart healthy veggies. Veggie ideas could include carrot sticks, celery sticks, broccoli and cauliflower chunks, along with cherry or grape tomatoes.

Also, great with your favorite heart-healthy crackers, chips, or pita bread. Serve immediately.

Makes 4-6 servings.

Mango Guacamole

Spicy mango guacamole with tomatoes, chiles, mint, and more.

Recipe Ingredients:

3 ripe avocados, peeled, pitted and halved

2 tomatoes, finely chopped

1 ripe mango, peeled, seeded and diced small

¼ onion, finely chopped

1 serrano chile, remove spicy seeds and finely chopped

1½ tablespoons of lime juice

2 tablespoons fresh cilantro

½ tablespoon fresh mint leaves

sea salt (optional)

black pepper, to taste

Recipe Instructions:

In a medium bowl mash the avocados with a fork, leaving some chunky pieces. Add tomatoes, mango, onion, chiles, cilantro and mint. Stir in lemon juice and mix gently. Season with sea salt (optional) and black pepper.

Makes 4 servings.

Stuffed Avocados

Classic, stuffed avocados filled with heart healthy kale, cranberries, hazelnuts, and more.

Recipe Ingredients:

3 cups raw kale leaves, chopped

3 ripe avocados

½ cup dried cranberries

½ cup toasted hazelnuts

1 tablespoon grapeseed oil

1 teaspoon lemon juice

sea salt (optional)

black pepper

¼ cup goat cheese

Recipe Instructions:

In a food processor, finely chop the kale leaves. Next, chop the dried cranberries and hazelnuts into small pieces and mix together with the kale. Add the grapeseed oil and lemon juice to the kale mixture and mix to combine. Next, season lightly with sea salt (optional) and black pepper. Crumble the goat cheese into the mixture and mix gently to combine. Next, slice the avocados in half, removing the pit and fill with the salad mixture.

Makes 3-6 servings.

Avocado Tips:

To retain freshness and avoid browning, dip avocado briefly in a shallow bowl of either lemon or lime juice. May also sprinkle with lemon or lime juice instead.

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Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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