Healthy Guacamole Recipe

...and our friend the avocado

This is a super quick recipe. It’s simple, nutritious, satisfying, vegan and tasty.

There are so many versions of guacamole. Some are chunky, others use sour cream, yoghurt or add extra chilli sauce for heat. Basically, it’s versatile. So you can make it the way you like it. Personally, I haven’t found a single person who isn’t impressed by this version and the bowl is licked clean with in a few hours. This particular recipe is smooth, not too hot and extra tasty thanks to the inclusion of both lime and lemon juice. Best of all, though, it’s simple and quick. Making it perfect to keep in mind this summer when you (and everyone else!) need to eat quickly .

Avocados are amazing for our health
When consumed regularly, we can benefit from an avocado’s high concentrations of vitamins A, B and C, the minerals calcium, phosphorous & potassium and its ample quantities of phytosterols, antioxidants, carotenoids and fatty acids.

##What does this mean?

  • Phytosterols lower the absorption of cholesterol
  • Fatty acids generally help in the prevention of cancer, control of cholesterol, the regulation of blood sugar and improved immune function
  • Carotenoids are pigments and antioxidants which also assist in cholesterol regulation and protects damage to the eye, specifically the retina, by free radicals
  • Persenone A & B are anti-oxidants which are unique to avocado. They hinder the production of damaging oxides and have anti-tumour properties

It’s also handy to know that a small percentage of the population are allergic to avocado. Specifically to the enzyme chitinase. People who are allergic to avocadoes are usually also allergic to latex, bananas and chestnuts.

If you have weight concerns you may be wary of consuming avocados due to their high fat content. Don’t be. The fat (also called ‘lipids’) contained within avocado is mostly unsaturated fat. The body needs certain types of unsaturated fat for functional purposes other than energy use, so it is much less likely to be stored as what we call the ‘fat’ that we relate to weight gain. Unsaturated fats are an absolutely necessary factor in a number of processes in the body, such as transporting certain nutrients, producing the skin’s natural oily secretions (sebum) or to speed up electrical messages in the body in myelin. Having no more than half an avocado per day as part of a balanced diet is not excessive. Avocados are a far superior choice to butter or margarine as a sandwich spread.

With all that happy news and uniqueness, it’s hard not to get excited about the fact that they taste incredible as well. Here is only one of their many uses. How do you like to eat avocado?

Guacamole dip in a bamboo bowl
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Easy Guacamole Dip

Simple and zesty, this super easy dip hits the spot for a nourishing lunch, a light dinner with fresh bread, spicing up a burger or serving to guests
Course Appetizer, Side Dish, Snack
Cuisine Mexican
Keyword Quick and Healthy
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Servings 4 people

Equipment

  • Blender or Food Processor or Cold Press Juicer

Ingredients

  • 2 medium avocados
  • 1 medium tomato washed and diced
  • 1 large clove of garlic
  • juice from half a lemon
  • juice from half a lime
  • ½ - 1 tsp cayenne Powder (according to how hot you like it)
  • ½ - 1 tsp salt (to taste)
  • 1 tbsp fresh coriander leaves, washed and torn (optional)

Instructions

  • Slice avocados in half. Lift out the the pit by lightly hitting it with the blade of a chopping knife and twisting. Then remove the skin by either peeling it away or scooping out the flesh with a spoon.
  • If using a food processor or blender - Place avocado, tomato, garlic & juices into your processing or blending container. Pulse until well combined or still slightly chunky according to your preference.
  • If using a cold press juicer - combine avocado, garlic & tomato in a small bowl, press through your juicer and stir through juice at the end.
  • Empty into a medium sized bowl and stir through cayenne powder, salt and torn coriander leaves.
  • Serve immediately with your favourite bread, vegetable sticks, veggie or meat burgers or just crackers. Yum!

Notes

You can store this covered in the fridge for 1-2 days, please note that the colour is not retained in storage
Tips & Variations
  • Serve with a drizzle of extra-virgin olive oil
  • Try adding 2 heaped tablespoons of plain natural yoghurt for extra zing.
Nutrition information per serve:
Energy 461 kJ (110 cal), Saturated Fat 1 g, Carbohydrates 8 g, Sugar 1 g, Protein 2 g, Sodium 267 mg, Cholesterol 0 mg, Fibre 4 g.

References

Crozier A., Clifford M.N., Ashihara H. 2002, Plant Secondary Metabolites: Occurrence, Structure and Role in the Human Diet, Blackwell Publishing Ltd, Oxford.

Whiley A.W., Schaffer B., Wolstenholme B.N. 2002, The Avocado: Botany, Production and Uses, CABI Publishing, Wollingford.

Australian Avocados, http://australianavocados.com.au/