Guacamole, the well-known Mexican avocado dip, is so easy to
make that you should never need buy it again. By using healthy ingredients, you
can benefit from the terrific nutritional value of avocados while controlling
for excess sodium and eliminating preservatives.
Like many such recipes, this one is a suggestion. It is
delicious as is. But you should feel free to experiment - add, change, or
delete ingredients or vary their measures.
Avocados are high in natural fiber, low in sugars, and
contain a number of important nutrients like potassium, oleic acid, and folate.
Since it is the major ingredient, your guacamole’s nutritional profile will be
closely modeled by avocado.
One bit of advice – try to find tortilla chips which offer a
good profile of low sodium and dietary fiber content. The overall nutritional value
of your snack (chips and guacamole) will be very good.
Prep is about 10 minutes. Enjoy!
Ingredients
·
2 ripe avocados
·
1 ripe plum tomato, chopped
·
¼ cup chopped red onion
·
Juice of one lime
·
1 clove fresh garlic, minced
·
1 tsp cumin powder
·
2 TBS medium salsa verde (green salsa) – less if
you want lower heat
·
2 TBS fresh cilantro, washed, patted dry, and
chopped
·
Salt to taste
·
Fresh ground black pepper to taste
Procedure
Slice avocados in half lengthwise. Remove pits and scoop out
the flesh with a spoon into a medium bowl. Use a fork to gently mash into a
chunky consistency.
Add all remaining ingredients. Toss and fold lightly until
well mixed.
Add salt and pepper to your taste. Let the guac rest for a
few moments for flavors to mingle then break out the chips and dig in!
(PS: store in an airtight manner, in a sealed plastic container
or in the bowl tightly covered with cellophane. Avocados tend to oxidize and
turn brown which doesn’t affect the taste but is unsightly).
