Guacamole
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Ingredients:
| Name | Metric | US | TIP | |
|---|---|---|---|---|
| Avocado, ripe | 1 | 1 | ||
| Lemon Juice / Lime Juice | 15 ml | 1 tablespoon | ||
| Onion, diced | 50 gr | 1/4 cup | ||
| Tomato, diced | 50 gr | 1/4 cup | ||
| Salt | 3 gr | 1/2 teaspoon | ||
| Ground Black Pepper | 3 gr | 1/2 teaspoon | ||
| Chopped Fresh Cilantro | 10 gr | 2 tablespoon |
Steps:
Step 1
Cut the avocado in half, remove the pit, and scoop the flesh into a mixing bowl.
Step 2
Mash the avocados with a fork until you reach your desired consistency.
Step 3
Add lime juice (1 tbsp), salt, and pepper to the mashed avocado. Mix well. Gently fold in the diced onion (¼ cup), tomatoes (¼ cup), and cilantro (2 tbsp).
Step 4
Taste the guacamole and adjust seasoning if necessary.
Step 5
Serve immediately with tortilla chips or as a topping for tacos or spread a generous amount of the avocado mixture onto Vegan Oatmeal Crepes! Add any additional toppings of your choice, such as sliced jalapeños, chopped green onions, sliced black olives, or vegan cheese shreds or hot sauce. Enjoy your homemade Guacamole!
Notes:
Guacamole
Guacamole offers a range of nutritional benefits due to its primary ingredient, avocado, as well as other ingredients commonly used in its preparation. Here are some of the key nutritional benefits of guacamole:
- Healthy Fats: Avocados are rich in monounsaturated fats, particularly oleic acid, which is beneficial for heart health. These fats can help reduce LDL (bad) cholesterol levels and lower the risk of heart disease when consumed as part of a balanced diet.
- Vitamins and Minerals: Avocados are a good source of various vitamins and minerals, including vitamin K, vitamin E, vitamin C, potassium, and folate. These nutrients play important roles in maintaining overall health, supporting immune function, promoting healthy skin, and aiding in blood clotting and bone health.
- Dietary Fiber: Avocados are high in dietary fiber, both soluble and insoluble, which is essential for digestive health. Fiber helps regulate bowel movements, prevent constipation, and support the growth of beneficial gut bacteria. It also contributes to feelings of fullness and can aid in weight management.
- Antioxidants: Guacamole often contains ingredients such as tomatoes, onions, garlic, and cilantro, which are rich in antioxidants like lycopene, quercetin, and allicin. Antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation, and lowering the risk of chronic diseases such as cancer and cardiovascular disease.
- Protein: While avocados themselves are not high in protein, guacamole can still contribute some protein content depending on additional ingredients like onions and tomatoes. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass.
- Low in Added Sugar: Guacamole is typically low in added sugars, especially when prepared with fresh, whole ingredients. This makes it a healthier alternative to many other dips and spreads that may contain high levels of added sugars, which can contribute to weight gain and metabolic issues. Overall, guacamole is a nutritious and flavorful addition to a balanced diet, providing healthy fats, vitamins, minerals, fiber, antioxidants, and, depending on preparation, a modest amount of protein. Incorporating guacamole into meals and snacks can contribute to overall health and well-being. However, portion control is key, as avocados are calorie-dense, and excessive consumption may lead to weight gain if not balanced with other dietary components.