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Super Simple Guacamole

June 7, 2010

I know I've been pretty MIA for a while, so to make up for it, here's a really easy recipe for guacamole that is perfect for your summer barbeque. I wanted to have this up by Cinco de Mayo, but oh well. Better one month late than never, right?

A lot of people stray from the avocado because of its high fat content. But I'm here to tell you not to sweat it because the fat found in the avocado is actually quite good for you.

Avocados are known to help lower LDL (low-density lipoprotein, also known as the bad fat) levels as well as triglycerides, which are both associated with heart disease. On on the flip side, the fat in avocados can help raise your HDL (high-density lipoprotein, also known as the good fat).

One study found that people with bigger hips and smaller waists had higher levels of HDL cholesterol levels than those with potbellies, which may explain why women live on average eight years longer than men.

If that's not good enough, avocados contain over 20 different vitamins, nutrients and phytonutrients. They are especially good for your heart because they contain a great source of folate. In fact, one avocado contains 23 percent of the recommended daily value of folate, which helps prevent heart disease.

But keep in mind, just because this recipe is typically a chip dip doesn't mean you have to serve it with chips, which are laden with trans fats and sodium. Guacamole is an excellent dip for carrot and celery sticks. It also goes well with baked potatoes believe it or not. Or if you must have chips with your guacamole, try a baked variety or make your own low fat version.

Also, I like some heat in my guacamole. I prefer guacamole with lots of fresh peppers and pepper spices. I've listed those items as optional because it might be too spicy for some. No matter your preference, this recipe is awesome with or without the heat.

Enjoy and stay ripe.

Ingredients

• 3 ripe avocados (not too soft, not too firm)
• 1/4 red onion
• 1 Roma tomato
• Juice from 1/2 lime or lemon (Eva Longoria claims lemon is the secret ingredient to good guacamole. To be honest, I can't really taste the difference)
• 1 tbsp cilantro
• 1 tsp salt
• 1 tsp chili powder
• 1 tsp red cayenne pepper (optional)
• 2 serrano chilies (or 1 jalapeno), finely chopped (optional)

Directions:

• Chop avocado (this video provides a short, easy tutorial) and add to a medium serving bowl.
• Combine all other ingredients and stir. Best served immediately.
• Tip: add one of the avocado pits (seed) to the bowl. I don't why, but apparently it helps keep the guac from browning.

Nutritional Informational Per Serving

Serving Size 1 TB
Calories: 58.8
Total Fat: 5.1
Cholesterol: 0
Sodium: 5.2
Potassium: 196.9
Total Carbohydrates: 3.9
Dietary Fiber: 2.5
Vitamin C: 8.5%
Folate: 7.9%

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