- Meal Type: Snack, Side Dish
- Dietary Type: Vegan
Avocados have a wealth of nutritional benefits. They are high in mono and polyunsaturated fats, a great source of fiber, and high in potassium and Vitamins Foliate, E, and C. Learn more about it’s health benefits and find out how many calories are in an avocado.
Guacamole is an extremely versatile, extremely tasty way to reap the health rewards of this delicious green fruit.
This easy recipe is very good for you and completely free of any additives or preservatives. Here are just a few of the health perks;
• The tomatoes are notorious for lycopene (a superstar in cancer prevention), they are a low calorie fiber source, and are high in Vitamins C, K, A, manganese and many more.
• The raw garlic used in this recipe adds flavor without adding sodium, plus it works as a potent antioxidant and anti-fungal, and also acts as an effective and natural antibacterial within the body.
• Fresh cilantro is another natural antibacterial, and it is very high in antioxidants.
• Onion, especially raw as in this recipe, is an excellent source of manganese, Vitamins B-6 and C, chromium, and fiber.
3-4 Avocados, ripe
1 Onion, finely diced
2 Roma Tomatoes, diced
2-4 Garlic Cloves, minced (we like lots of garlic)
1 Large Bunch Cilantro, minced
1 Tbsp Lime Juice, fresh squeezed is best
Salt, to taste (roughly ½ tsp)
How to make healthy guacamole
Prepare the avocados by halving them, removing the seeds, and peeling them so that only the flesh of the fruit remains. Use a fork to lightly mash and mix the avocado in a medium size mixing bowl; don’t worry about getting it completely blended as small pieces of whole fruit within the finished guacamole tastes great.
Add the onion, garlic, cilantro, lime juice and salt; mix well. I recommend taking a taste-test bite at this point to make sure that your guacamole is as flavorful as you’d hoped!
Once the dish has the baseline taste you’re aiming for, add in the diced tomatoes and gently stir well one last time. Adding the tomatoes last after the majority of your blending is finished helps keep the guacamole from becoming overly mixed and of a mushy consistency.
Guacamole is a very healthy addition to many dishes, sandwiches, burritos, tacos, burgers, a bowl of beans or a side of chips being just a few of the more popular ideas.
Guacamole Nutrition Information
Serving Size 135 g, or roughly 1/8 of the above recipe
Total Fat 13 g
Saturated Fat: 1.8 g
Cholesterol: 0 mg
Sodium: 27 mg
Total Carbohydrates 10.2 g
Dietary Fiber: 6.6 g
Sugars: 2 g
Protein: 2.3 g