There’s nothing like fresh, homemade guacamole. So when my garden started overflowing with peppers and tomatoes (both of which I add to my guacamole), I decided it was a perfect time to make this tasty green dip. Avocados are smooth and creamy, with a subtle flavor. But they sometimes get a bad reputation because they’re high in fat and therefore high in calories – if you eat the whole thing. If you look a little closer, however, you’ll find there’s a lot more to this fruit.
Yes, botanically the avocado is a fruit – a berry to be exact. It is high in fat, but it’s a good kind of fat called monounsaturated fat, which helps reduce LDL cholesterol (the bad kind) and increase HDL cholesterol (the good kind). It’s a nutrient dense fruit that’s low in cholesterol and sodium, but rich in vitamin K and folate. It’s also a good source of fiber, potassium, vitamin C, vitamin E, and B vitamins. There’s much more that could be said about avocados and how healthy they are, but I think you get the idea. Their creamy texture and mellow flavor are a treat all by themselves, and they are often added to salads, sandwiches, or other dishes. Avocados definitely deserve a place in our diet.
On to the guacamole. Choose avocados that are firm, but yield to gentle pressure. They shouldn’t be too soft or too hard. If you’re unsure of how to cut an avocado see this video by California Avocados. Since the flesh tends to turn brown when exposed to the air, I like to have all my other ingredients ready, including lime juice, before cutting and mashing the avocado. That way I can add the lime juice right away and prevent any browning. I’ve made this recipe a couple different ways, but this is by far the favorite of my family. If you like it with a little heat try adding a finely diced jalapeno.
Do you like avocados? How do you include them in your diet? Share your thoughts and ideas below!
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- 1/4 c. finely chopped onion
- 1 large clove garlic minced
- 1-2 roma tomatoes seeded and diced small
- 1 ancho pepper seeded and diced small
- 2 Tbsp. lemon juice or the juice of one lime
- 2 avocados
- 1/2 tsp. kosher salt
- 1/4 tsp. cumin
- 2 Tbsp. chopped fresh cilantro
- Find a medium bowl and put the onions, garlic, tomatoes and pepper inside.
- Cut open the avocados, scooping the flesh into a separate bowl - large enough for your masher to fit.
- Mash the avocados to desired consistency. I like mine a little lumpy, not completely smooth.
- Pour the lime juice over the avocados and blend it in.
- Then you can add the avocados to the onion and tomato mixture, along with the salt, cumin, and cilantro. Gently blend it all together.
- The flavors will meld together nicely if you leave it sit for an hour or so before serving. But if you're like my family, it may be hard to leave it that long.
- Serve with whole grain tortilla chips or pita chips.