Delicious, Dairy Free Recipes for Back to School

With back-to-school upon us, families once again face the challenges of balancing work, play, and extracurricular schedules while ensuring their kids are receiving the nutritious meals they need to stay on the ball. Incorporating avocados into their daily breakfast routine is a quick and easy way to jump-start their morning and keep them full till lunch.

Packed with belly-filling fiber and “heart-healthy” fats, below are a few recipes that will help families kick-start the back-to-school season on the right foot:

This Dairy-Free Mango Avocado Smoothie is lactose-intolerant friendly, deliciously fruity, and undeniably refreshing.

Hurried mornings leaving you with no time for breakfast? Think again! Wrapped in a warm flour tortilla, filled with a ham and cheese scramble and freshly sliced avocados, this Avocado Breakfast Wrap is the perfect grab-and-go meal

Who says mac and cheese can’t be green? This kid-friendly Avocado Mac and Cheese combines avocados, peas and white cheddar cheese to make an instant lunchbox favorite.


1 fully ripened avocado, halved, pitted and peeled

2 cups frozen mango cubes (not thawed)

1 cup orange juice

In jar of blender or food processor, combine avocado, mango, juice and 1 cup water; whirl until smooth. Divide among chilled glasses.

Yield: 4 portions (about 4 cups)



6 large eggs

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 tablespoon olive oil

4 (8-inch) flour tortillas, warmed*

4 slices ham (about 4 ounces)

4 slices soy cheddar cheese (about 4 ounces)

1 fully-ripened avocado, halved, pitted, peeled and sliced

1/4 cup salsa

In bowl, beat eggs with salt and pepper. In large skillet over medium heat, heat olive oil; add eggs; cook and stir until set. On each tortilla place one slice each of ham and cheese; top with eggs, avocado slices and salsa, dividing evenly. Roll up and serve immediately.

YIELD:  4 portions

*To warm tortillas: Place tortillas on a plate; cover with a dampened paper towel. Microwave on high until warm, about 1 minute. Discard paper towel; wrap tortillas in cloth napkin to keep warm.


8 ounces wagon wheel pasta

3/4 cup rice milk

1 fully ripened avocado from Mexico, halved, pitted, peeled and diced

1/2 cup thawed frozen peas

3/4 cup diced sharp soy white cheddar cheese (about 4 ounces)

1-1/2 teaspoons lemon juice

1/2 teaspoon salt

In large sauce pot, cook pasta in salted water according to package directions. Meanwhile, in small saucepan heat milk until hot; remove from heat, set aside. Reserve 1/2 cup of the avocado for later use. When pasta is almost cooked, in blender, combine remaining avocado, the peas, cheese and lemon juice; gradually add hot rice milk; blend until smooth. Drain pasta; return to sauce pot. Stir in cheese sauce; add remaining 1/2 cup diced avocado; toss gently.

Yield: about 5-1/2 cups


Nutritional information:


Yield: 4 portions (about 4 cups)

Per serving: 145 calories, 2 g protein, 25 g carbs, 4 g fiber, 19 g sugar, 5 g fat (1 g saturated)


Yield: 4 portions

Per serving: 542 calories, 27 g protein, 34 g carbohydrates, 33 g fat, 4 g fiber


Yield: 4 entree sized portions

Per serving: 403.50 calories, 17.95 g protein, 50.83 g carbs, 4.86 g fiber, 15.19 g fat (7.06 g saturated)

Avocados serve up vitamins, minerals and more.

A few facts concerning avocados and health:

-Studies have shown Avocados from Mexico contribute nearly 20 different types of vitamins, minerals and phytonutrients that can help your prevent many chronic diseases. These include potassium, folic acid and other B-vitamins, as well as vitamins E and K.

-Avocados have the mono- and polyunsaturated “good” fats that are recommended as part of a healthy diet. Avocados fit into the American Heart Association’s guidelines for a diet that provides unsaturated fat and is low in saturated fat. Avocados contain no saturated fat or cholesterol and are virtually the only fruit that provides good-for-you mono-unsaturated fat.

-Avocados are low in carbs; diabetics and others who must watch their carbohydrate intake can enjoy avocados often. A one-ounce serving has only 3 grams of carbohydrate.

-A one-ounce serving (approximately one-fifth of an Avocado) is just 50 calories, yet serves up nutrients, 3 grams of monounsaturated fat and 1 gram of dietary fiber.

About Editor

Cassandra Rosen is the co-founder and Editor for Crave Local Media Network, an internationally recognized food, wine, and lifestyle blog. With a diverse career spanning from advisory for US and international hedge funds, followed by nearly a decade in design and architecture, Cassandra has put her expertise at understanding buyer purchasing patterns and strategic partnerships to work for highly successful startups, as well as Fortune 500 brands. Along with her husband, she is now co-founder and lead partner at FK Interactive, a wine and spirits brand consulting and product development agency, located in Winter Park, Florida. She specializes in consumer analytics and strategic partnerships, and believes in supporting startups, whenever possible.


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