Guacamole

Avocados are always getting a bad name because they are high in fat, and therefore high in calories. Most of the fat in an avocado is however a healthy fat, and avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. The avocado is virtually the only fruit that has monounsaturated fat, and according to the American Heart Association, good fats are those that can lower bad cholesterol levels and are beneficial when consumed in moderation. Avocados contribute good fats to one’s diet, providing 3 grams monounsaturated fat and 0.5 polyunsaturated grams fat per 1-oz. serving.

One great way to enjoy eating avocados is in guacamole which can be used as a dip, or as a topping for everything from sandwiches to Mexican entrees. Homemade guacamole is very simple to make as long as you have fresh, very ripe avocados available. Once you cut into an avocado, it does oxidize quickly which turns it dark, so it is usually best to make your guacamole close to the time when you intend to serve it.
Why Healthy

  • Avocados provide nearly 20 essential vitamins and minerals: potassium, folic acid and other B-vitamins, as well as vitamins E and K. They also contain phytonutrients, believed to help prevent many chronic diseases.
  • Avocados contain the mono- and polyunsaturated “good” fats that are recommended as part of a healthy diet.

Print

Guacamole

Guacamole is a heart healthy snack or spread with many uses.

Yield: Serves 6

Prep Time: 15 mins

Ingredients:

2 Ripe Avocados
1/2 Red Onion, Minced (About 1/2 Cup)
1-2 Jalapeño chili, Stems And Seeds Removed, Minced
3 Tablespoons Fresh Cilantro Leaves, Finely Chopped
1 Tablespoon Fresh Lime Juice
1/2 Teaspoon Coarse Salt
Freshly Ground Black Pepper
1/2 Ripe Tomato, Chopped

Directions:

Cut avocados in half, remove seed, and scoop out flesh from the peel, put in a mixing bowl.
Using a fork, mash the avocado, then add the chopped onion, cilantro, lime, salt and pepper and mash some more.
Add half the minced pepper, mix and taste.
If needed, add the rest of the hot pepper.
Keep the tomatoes separate until ready to serve.
Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it, and refrigerate until ready.
Just before serving, add the tomatoes, and stir.

 

One Response to “Artichoke Salsa”

  1. Lynn — May 16, 2012 @ 2:50 am

    What a clever way to use artichokes! They are abundant now where I live and I’m always looking for new ways to use vegetables. Because the hubby and I are mediterranean type food buffs, this is perfect. Happy to have found you :-)

    [Reply]

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