Manchester Memorial Hospital | Healthy Connections | Summer 2015

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Makes 4 servings.
Ingredients
2 teaspoons curry powder
½ cup fat-free or reduced-fat mayonnaise
2 teaspoons fresh lemon juice
Salt and freshly ground black pepper, to taste
4 whole-wheat tortillas, each cut in half
8 ounces thinly sliced turkey
4 cups thinly sliced romaine lettuce
2 cups thinly sliced, seeded and peeled cucumber
1 ripe mango, peeled, pitted and chopped (about
1 cup), or 1 cup mango chutney
½ ripe avocado, peeled, pitted and cut into 8 thin slices
Directions
❯ ❯ Heat curry powder, stirring constantly, in a small
skillet over medium-low heat until fragrant, about
2 minutes.
❯ ❯ Transfer curry powder to small bowl. Stir in mayon-
naise and lemon juice. Season to taste with salt and
pepper. Chill, covered, until ready to use.
❯ ❯ When ready to serve, place ½ tortilla on a work sur-
face. Spread with about 1 tablespoon curried mayon-
naise. Place ¼ of the turkey in the center. Top with
½ cup lettuce, ¼ cup cucumber and 2 tablespoons
mango or chutney. Top with an avocado slice. Roll up
like a burrito. Repeat process for remaining wraps.
❯ ❯ Serve, or make up to 4 hours ahead and refrigerate,
wrapped tightly with plastic wrap. Bring back to room
temperature before serving.
NUTRITION INFORMATION: Amount per serving: 303 calories, 10g total fat, 2g saturated fat,
39g carbohydrates, 21g protein, 7g dietary fiber, 457mg sodium.
Source: American Institute for Cancer Research
HEALTHY CONNECTIONS is published as a community service for the friends
and patrons of Manchester Memorial Hospital, 210 Marie Langdon Drive,
Manchester, KY 40962, (606) 598-5104, .
Erika Skula, MBA
Chief Executive Officer
Eric Lunde, MEd, MBA
Chief Operating Officer
Paul Merklin
Chief Financial Officer
Hurriyat Ghayyur, MA
Editor
Information in HEALTHY CONNECTIONS comes from a wide range of medical experts. If you
have any concerns or questions about specific content that may affect your health, please
contact your healthcare provider. Models may be used in photos and illustrations.
2015 © Coffey Communications, Inc. All rights reserved.
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Nutrition
Turkey wraps with mango
and curried mayonnaise
P LUMP, LUSCIOUS BERRIES. Vine-ripened
tomatoes. Melt-in-your-mouth melons. Summer
comes alive with the sights, scents and flavors of
fresh fruits and vegetables. Those alone can encourage
you to make produce a staple of your daily diet. But if
you need more inspiration, keep reading. Here are five
reasons to enjoy all the goodness from the garden that’s
available now.
1.You can fend off illness. Fruits and veggies contain
vitamins, minerals and other substances that promote
good health. Eat enough of them, and you may lower
your risk for some types of cancer and chronic diseases.
2.You can lighten up. Most fruits and vegetables are
low in calories. But their fiber and water content makes
them filling. If you eat them in place of other, more fat-
tening foods, you can consume the same amount of food
but with fewer calories, which can help you lose weight.
3.You can explore new tastes. We often get in a rut and
eat only a few favorite fruits and veggies. Why not be ad-
venturous? For instance, have you tried a casaba melon?
This tasty fruit has a pale green flesh and tastes a little bit
like a cucumber but mildly sweet.
Salads are a popular no-cook summer meal. Instead of
using iceberg lettuce, try darker greens—such as
romaine, spinach, red chard or arugula—that have more
nutrients. Top your salad with shredded chayote, also
known as Mexican zucchini, or another summer veg-
etable that you’ve never considered before.
4. You can grill great things. It’s the season for grilling,
including fruits and vegetables. Try kebabs with pineap-
ple, peaches and bananas. Cook them over low heat until
they’re slightly golden.
Firm vegetables, like corn on the cob and eggplant, can
be seasoned and placed directly on a hot grill for about
10 to 15 minutes, or until they’re tender. Wrap softer
varieties—sliced zucchini and tomatoes, for instance—in
heavy-duty foil. Cook them for about 6 to 8 minutes.
5. You can support your local farmer. A farmers
market is a great place to shop. The produce you can get
there is usually grown nearby, and it’s often fresher than
what is in a store. You may find that in-season fruits and
veggies are less expensive too.
Sources: Academy of Nutrition and Dietetics; Centers for Disease Control and
Prevention
5 reasons to feast on fresh fruits and veggies
The taste
of summer