Recipe: Guacamole

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Is anyone else as obsessed with avocados as I am? From spreading it on top of toast to using it to garnish chili, I am constantly using this delightful green fruit in my kitchen. Avocados are not only a great source of heart-healthy fats, but they also provide about 2gm of fiber per 1oz serving (that’s about a fifth of an avocado)! Avocados are not only delicious but also packed with nutrition.

My absolute favorite way to use avocados is to make guacamole. This easy Tex-Mex dish is all about taking perfectly ripe avocados and mashing them with lots of delicious things, like red onion, tomato, and lime juice. It is the perfect summer dip because this recipe can be scaled up to make a huge amount (perfect for parties!) and is cannot be easier to make.

My guacamole is a bit different than the traditional recipe because it leaves out one big ingredient–cilantro. I have family members and friends who do not care for the strong taste of this herb, so I usually leave it out of my guacamole–but trust me, no one will know the difference!

This awesome guacamole recipe starts with a couple ripe Hass avocados, which I diced up and tossed into a large bowl. Don’t know how to pick out a ripe avocado? Look for avocados that have deep brown-green skin and that have a bit of give when you press lightly–these avocados are ripe! If the avocado has green skin and is firm (not ripe) or is very soft (too ripe), don’t buy them.

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Now that we have the star of the show, it’s time to add in the additional ingredients that take simple avocados and make them shine. Like a bit of finely minced red onion. If you do not have red onion, white onion works beautifully here too!

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Add a sprinkle of kosher salt (the avocados really need it). And a big squeeze of lime–about half a lime works here. You want just enough lime juice to just coat the avocado, but not so much to drown it. I have found too much lime juice overpowers the avocado and gives the guacamole a slightly metallic taste.

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Then use a fork and roughly mash the avocado into a consistency that looks good to you. I like the stage between chunky and smooth–the guacamole is about 75% smooth with some bigger pieces spread throughout. If you like your guacamole very smooth, keep mashing!

Finally, add in some finely chopped tomatoes. I find that grape tomatoes are very delicious and sweet year-round, so I use them when I make guacamole. If you have great regular-sized tomatoes by you, use them! Using a spatula, gently fold the tomato into the mashed avocado– you don’t want to break up the tomatoes too much.

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All that’s left is to put the guacamole into a pretty dish, and watch it disappear! A perfect dish for your summer get-together.

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Check out more of Catherine’s delicious recipes by visiting Simply A (RD) Foodie and come back here every Wednesday for new recipes!

Recipe: Guacamole

Total Time: 15 minutes

Serves: 6

Ingredients

  • 2 ripe avocados, diced
  • 1-2 tablespoons minced onion--depending on how onion-y you like your guacamole
  • 3/4 teaspoon kosher salt
  • Juice of half a lime
  • 1/2 cup finely diced tomato

Instructions

  1. In a large bowl, combine avocado, onion, salt, and lime juice.
  2. Using a fork, mash the avocado to the consistency you prefer--chunky to completely smooth.
  3. Add in the diced tomato and stir gently to combine.
  4. Serve guacamole in a bowl alongside taco chips and fresh vegetables!

Nutritional Information:

(1 serving: about 3 tablespoons) Calories: 60 | Fat: 5gm | Saturated Fat: < 1gm | Carbohydrates: 4gm | Sodium: 298mg | Fiber 2.5gm | Protein: < 1gm | Cholesterol: 0mg

http://im-perfectmagazine.com/recipe-guacamole/

 

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Catherine is a registered dietitian, whose love of all things food and cooking started during her study abroad in Italy. She believes that all foods fit into a healthy diet (even chocolate cake), food tastes better when you cook it yourself, and that a well-stocked pantry is a lifesaver. Check her out at Simply a (RD) Foodie.

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