Recipe Description:
“This is a high calcium recipe. To increase the calcium content even more, unhulled sesame seeds can be substituted for sunflower seeds.” Recipe courtesy of Katie of Tampa, FL.
2013 Registered Dietitian Recipe Contest Entry. This recipe was submitted by an avocado fan and has not been tested by the Hass Avocado Board.
Get Started
Servings:
- Recipe serving size: 1/4 cup
- Number of servings:
Ingredients:
- 8 cups fresh spinach (or frozen equivalent, defrosted)
- 1/2 ripe, fresh avocado, halved, pitted and peeled
- 1/4 cup Ricotta cheese
- 1/4 cup Asiago cheese, grated (can substitute Parmesan or other strong flavored cheese)
- 1 Tbsp. lemon juice
- 3 Tbsp. sunflower seeds
- 1/2 tsp. sweet smoked paprika
- 1/2 tsp. salt
- 1/2 tsp. pepper
Instructions:
- Place spinach in a large microwavable bowl and cook uncovered on high for one minute, or until slightly wilted.
- In a food processor or blender, add sunflower seeds and Asiago cheese and pulse until roughly chopped.
- Add in remaining ingredients and blend until semi smooth. Serve with whole grain crackers and carrot chips.
Nutrition Facts
4 servings per recipe
Serving Size 1 serving (112g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 130 | |
| % Daily Value* | ||
| Total Fat 9g | 11% | |
| Saturated Fat 2g | 11% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat 2g | - | |
| Monounsaturated Fat 3.5g | - | |
| Cholesterol 10mg | 3% | |
| Sodium 450mg | 20% | |
| Total Carbohydrate 6g | 2% | |
| Dietary Fiber 3g | 11% | |
| Total Sugars 1g | - | |
| Includes 0g Added Sugars | 0% | |
| Protein 7g | - | |
| Vitamin D 0mcg | 0% | |
| Calcium 162mg | 10% | |
| Iron 2mg | 10% | |
| Potassium 481mg | 10% | |
| Vitamin A 297mcg | 35% | |
| Vitamin C 20mg | 25% | |
| Vitamin E 4mg | 25% | |
| Vitamin K 294mcg | 240% | |
| Thiamin 0.16mg | 15% | |
| Riboflavin 0.19mg | 15% | |
| Niacin 3mg | 15% | |
| Vitamin B6 0.26mg | 15% | |
| Folate 148mcg DFE | 35% | |
| (0mcg folic acid) | - | |
| Vitamin B12 0.14mcg | 6% | |
| Pantothenic Acid 0.40mg | 8% | |
| Choline 19mg | 4% | |
| Phosphorus 130mg | 10% | |
| Magnesium 77mg | 20% | |
| Zinc 1mg | 10% | |
| Selenium 5mcg | 10% | |
| Copper 0.25mg | 30% | |
| Manganese 0.70mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
