SUSTAIN
Health Care by Food
Guacamole
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1/3 cup | 120 | 2g | 1.5g | 55mg | 8g | 5g | 0g |
When it comes to guacamole, avocado is the star of the show. Full of unsaturated fats that can help lower bad cholesterol levels and minimize risk for disease, avocados are also a great source of fiber, which can improve gut health. Try using this guacamole in place of spreads like mayonnaise on sandwiches, or enjoy it as a dip with some fresh veggies or whole-grain tortilla chips!
Ingredients
3 ripe avocados
1 clove garlic, minced OR 1 teaspoon garlic powder
2 tablespoons lime juice (about 1 lime)
¼ small onion, diced
2 small tomatoes, diced
3 pickled jalapeño peppers, diced (optional)
¼ cup fresh cilantro, finely chopped
⅛ teaspoon salt
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce (including fresh herbs).
Halve 1 avocado by placing in on a cutting board and cutting in half around the pit. Turn halves of avocado in separate directions to separate. Remove pit with a spoon and scoop the avocado out of skin into a large bowl. Repeat with remaining avocados.
Add garlic to avocados and mash with a fork or back of mixing spoon.
Add lime juice and mix well.
Add salt to taste.
Add onions, tomatoes, jalapeños, and cilantro to avocado mixture. Stir well.
Chill in the refrigerator for 15-30 minutes and serve with baked tortilla chips and/or veggies.