White Bean Avocado Wraps

Wraps seem to be the big thing these days. The thin tortilla cuts back on carbs, while providing a creative foundation for any number of filling and flavor combinations. These avocado, bean, and slaw wraps get a flavor kick from the chili powder and sharp cheddar cheese. They are dense and filling, but their fresh, light feel makes them perfect for lunch or dinner. We like to make these on the go by packing up the fillings in separate sealed containers, then assembling them while we're out hiking or taking a picnic dinner to daddy when he's working late. (Sneak peek: I think they'd pair perfectly with today's other recipe - Sweet Potato Chips!)

White Bean Avocado Wraps
4 SERVINGS 
PREP: 20 minutes           COOK: 0 minutes            READY IN: 20 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 2 cups shredded red cabbage
• 1 carrot, shredded
• 1/4 cup chopped fresh cilantro
• 2 tablespoons cider vinegar
• 1 tablespoon canola oil (or other mild-flavored oil) 
• 1/4 teaspoon salt
• 1/4 teaspoon chili powder
• 1 (15-oz) can white beans
• 1 ripe avocado
• 1/2 cup shredded sharp cheddar cheese
• 2 tablespoons minced red onion
• 4 whole wheat tortillas or wraps

DIRECTIONS

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1. Combine shredded cabbage, carrot, and cilantro in a bowl. Whisk together the vinegar, oil, salt, and chili powder. Pour over cabbage mix and toss together.
2. In a separate bowl, mash white beans and avocado together to make a mostly smooth paste. Mix in the cheese and onion.
3. Assemble wraps by spreading the bean and avocado paste evenly over the top of a tortilla (leaving about 1/2 inch all around the sides). Spread an even layer of the cabbage slaw over the top, then roll the tortilla to make a wrap. Cut and serve.

NUTRITION FACTS

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    1 wrap with 1/2 cup avocado/bean & 2/3 cup slaw    346 calories   17 g fat (4 g saturated)   44 g carbs    12 g protein    3 g sugar   

Feel free to experiment with the flavors in these wraps - substituting in different beans, spices, or cheese for new and interesting combinations. If you come up with a combo you especially like, be sure to share in the comments below. The possibilities are endless!
Recipe adapted from Eating Well.

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Healthy Butternut Squash & Lentil Salad with Soy Balsamic Dressing

I cannot express how much I love this salad. I know what you're saying - it's a salad ... how good can it really be? Really though, this salad is excellent in every way. I'm telling you now you should try it and here's why:
     First, it's easy. You basically steam the squash, cook the lentils, put them on greens, cover with dressing, and you are good to go.
     Second, it's super-healthy. You are practically getting a whole day's servings of vegetables in one meal, plus the lentils are one of the best sources of non-meat protein out there.
     Third (and perhaps most importantly), it's really tasty and very filling. The combination of the squash, lentils, and flavorful balsamic vinaigrette are a perfect blend, and leave you feeling content and satisfied when you're done.
     Oh yeah, and did I mention how pretty it is? And one more thing (I told you I just can't stop talking about it!), the leftover ingredients can be easily stored away then combined the next day into a fantastic lunch.
     Feel free to try the salad now...

Butternut Squash Lentil Salad with Soy Balsamic Dressing

4 SERVINGS 

PREP: 15 minutes           COOK: 20-30 minutes            READY IN: 45 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 1 medium butternut squash, peeled and cut into 1-inch cubes (about 5-6 cups total)
• 1 cup green lentils (sometimes called brown lentils)
• 6-8 cups fresh baby spinach (or other salad greens)
• 2 cups chopped red cabbage (optional)
• sesame seeds and/or pumpkin seeds (aka pepitas)

For the Dressing (*or see my Simple Tip below):

• 4 tablespoons olive oil
• 3 tablespoons balsamic vinegar
• 1 tablespoon soy sauce
• pinch red pepper flakes
• 1 teaspoon garlic cloves
• 1 teaspoon honey

DIRECTIONS

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1. Steam the butternut squash for 20-30 minutes, until you can poke them easily with a fork but they aren't mushy. (*See the Simple Tip below for tips on steaming.)
2. At the same time, sort the lentils (I have found rocks before amongst my lentils), and place in 3 cups salty water (I add 1-2 teaspoons salt) on the stovetop. Bring to a boil, reduce heat to med-low and let simmer for 20-30 minutes or until lentils are tender. Remove from heat and drain immediately. 
3. Prepare the dressing by whisking all the ingredients together.
4. Place the desired amount of spinach (or other greens) and cabbage (if using) on a large plate.  When the squash and lentils are ready, arrange on top of the greens, and pour the dressing over. Sprinkle with sesame seeds and/or pepitas, and serve immediately. 

*Simple Tips:

• While I do love the dressing that goes with this salad, I often don't feel like going to the trouble of mixing my own dressing. This salad also works extremely well with a store-bought balsamic vinaigrette. 
• Recipes often call for butternut squash to be roasted, but I prefer steaming because for me it is simpler. We have a combined rice cooker/steamer, so it is really easy to just put the squash into the steamer basket, turn it on, and it's perfectly steamed within 20 minutes. If you don't have a steamer, check out this video on how to improvise a steamer.

NUTRITION FACTS

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    1 serving (without dressing)    279 calories   1.9 g fat   53.3 g carbs    16.4 g protein    6.2 g sugar   

 1 serving (with dressing)    410 calories   15.9 g fat   55.4 g carbs    16.7 g protein    7.7 g sugar   

Enjoy!
Recipe adapted from BBC Good Food