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May 30, 2018 • Healthy Eating & Nutrition

Always Eat Your Veggies with Some Healthy Fat

To fully leverage all the glorious goodness in your vegetables – be sure to eat them along with some form of healthy fat.

avocado and salad

Fat improves their flavor and mouthfeel, but most importantly serves as a vehicle for transporting their fat-soluble phytochemicals called carotenoids, from the digestive tract into the bloodstream. Carotenoids are one of the most revered healthy agents in veggies providing powerful cancer protection, cardiovascular protection, and wrinkle-prevention.

For goodness sake – do not miss out on all of the carotenoids in your salads by using a fat-free dressing! The healthiest fats to pair with your veggies are extra virgin olive oil,  nuts, seeds, and avocados.

Here’s a great healthy-fat-filled recipe to try:

Healthy (Kid-Friendly) Green Goddess Wrap

Serves 4

This quick and easy “gourmet” wrap hosts a luscious array of flavors, textures and nutritional oomph that is sure to please your child’s taste buds and their growing body.


Juice of 1/2 lime (more if you like it)

2 tbsp seasoned rice vinegar

1 ripe avocado

2 cups chopped cabbage (or romaine lettuce)

1, 15 ounce can rinsed cannellini or other white bean

1/2 cup crumbled feta or goat cheese

Salt and pepper to taste

4, 100% whole wheat 6-8 inch tortillas

Packaged pre-cut roasted chicken strips

Side: Healthy Chips with Dip

4 individual containers of hummus, guacamole or salsa

Blue corn tortilla chips


Mash the avocado and beans together in a bowl. Stir the cheese and lime juice into the avocado and bean mix. Spread 1/4 of the mixture onto the center portion of a tortilla and top with 2/3 cup of cabbage. Lightly douse the cabbage with the seasoned rice vinegar.  Add 1/4 of the chicken strips on top of cabbage. Roll up the tortilla so the ends are folded in and secured. Repeat with the rest of the tortillas. Wrap the tortillas in foil for safe and easy transport.

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