found in the Mediterranean Heart Diet Book by Helen V Fisher
Avacodo Tomato Spread
!/2 medium avacodo peeled and mashed
1 small tomatoe seded and chopped finely
1 teaspon fresh lemon zest
2Teaspoons of fresh lemon juice
2 Tablespoons of fresh pine nuts
2T chopped mint leaves
1/2 C yougurt Cream Cheese
Yougurt cream cheese
2 Cups plain fat free yougurt
line a sieve or colander with 3 layers of cheesecloth or paper coffee filters place sieve over a bowl add yuogurt and cover.Let drain refigerated for 4-6 hours. discard the liquid store yougurt in a container with a lid this can be stored in a refigerator up to 10 days. this is Cal 12 Protein 1g Carb 2 g Fib 0g
Ttoal fat 0 g sat fat 0 g Chol 1 g sodium 17 mg.
In a small bowl throughly blend the cream cheese abnd avacado then stir in remaining ingredients chill makes 1 c
total ingredients all togetrher is
Prot 1 g Carb 2g Fib1g Total fat 3 g Sat fat 0g Cholestrol 0 g Sodium 18 mg.
Be kind for everyone you meet is fighting a harder battle
Friends are angels who lift us to our feet when our wings
have trouble remembering to fly.
Mighty hands are guiding me to protect me
from what I cannot see
I am a SURVIVOR :)