Guacomole
Guacamole is a dip made from avocados and it’s completely delicious and very easy to make. Avocados are a good source of healthy fats and protein, as well as vitamins, minerals, phytonutrients and fiber. This is a very popular summer dip and the addition of vegetables and herbs raise its nutritional profile and will leave you relaxed and satisfied.
Ingredients:
2 ripe avocados
1 tomato
1 red pepper
½ white or purple onion
¼ cup fresh cilantro
Juice of 1 lemon or lime
¼ tsp cayenne pepper (optional)
Ground pepper & sea salt to taste
Note: The avocado flesh is prone to enzymatic browning and turns brown quickly after exposure to air. To prevent this, lime or lemon juice can be squeezed on top of the guacamole.
It is important to check for ripeness by applying gentle pressure to the outside of the avocado. If there is a little give, it is ripe. If the is no give or too much the avocado will not taste good.
Guacamole is a dip made from avocados and it’s completely delicious and very easy to make. Avocados are a good source of healthy fats and protein, as well as vitamins, minerals, phytonutrients and fiber. This is a very popular summer dip and the addition of vegetables and herbs raise its nutritional profile and will leave you relaxed and satisfied.
Ingredients:
2 ripe avocados
1 tomato
1 red pepper
½ white or purple onion
¼ cup fresh cilantro
Juice of 1 lemon or lime
¼ tsp cayenne pepper (optional)
Ground pepper & sea salt to taste
- Mash the avocados in a bowl with a fork. Add the lemon/lime juice and cayenne pepper and mix well.
- Dice up the tomato, red pepper and onion into small pieces. Add to avocado mixture.
- Wash cilantro well, dry and roughly chop up and add to mixture. Salt & pepper to taste. Serves a large bowl for 4 people. Serve with veggies or tortilla chips.
Note: The avocado flesh is prone to enzymatic browning and turns brown quickly after exposure to air. To prevent this, lime or lemon juice can be squeezed on top of the guacamole.
It is important to check for ripeness by applying gentle pressure to the outside of the avocado. If there is a little give, it is ripe. If the is no give or too much the avocado will not taste good.
Whole Food Sneak Peak: Avocado
Aka “Alligator pear”
Avocados are grown from the fast growing Persea Americana tree. There are dozens of varieties divided into three main categories, the West Indian, Guatemalan and Mexican types. The trees produce a green-skinned, pear-shaped fruit that ripens after harvesting. Avocados are unique among the fruits in that they are a very concentrated food, more like a nut than a fruit.
Depending on variety, avocados vary in weight from 8 ounces to 3 pounds. When harvested, the flesh is hard, but with time it softens to a luscious, buttery consistency with a subtle nutty flavor. This edible portion of the avocado is yellow-green in color.
Avocados are an excellent source of monounsaturated fatty acids, as well as potassium (one avocado has the potassium content of 2 to 3 bananas), vitamin E, C, A, B vitamins (folic acid, niacin, B5), fiber and protein. They also have a particularly good content of minerals, such as magnesium, iron and manganese. Their unsaturated oil content is second only to olives among fruits, and sometimes greater. The oils include oleic acid and linoleic acid, thereby it may help lower cholesterol levels.
Avocados are very popular in vegan and vegetarian cuisine. They are a great source of needed oils. Avocados are very versatile and can be used in sweet or savory dishes. They are commonly used in salads, dips, sandwiches, soups, omelet’s or as a spread in place of mayo (I do this a lot and its very tasty).
Aka “Alligator pear”
Avocados are grown from the fast growing Persea Americana tree. There are dozens of varieties divided into three main categories, the West Indian, Guatemalan and Mexican types. The trees produce a green-skinned, pear-shaped fruit that ripens after harvesting. Avocados are unique among the fruits in that they are a very concentrated food, more like a nut than a fruit.
Depending on variety, avocados vary in weight from 8 ounces to 3 pounds. When harvested, the flesh is hard, but with time it softens to a luscious, buttery consistency with a subtle nutty flavor. This edible portion of the avocado is yellow-green in color.
Avocados are an excellent source of monounsaturated fatty acids, as well as potassium (one avocado has the potassium content of 2 to 3 bananas), vitamin E, C, A, B vitamins (folic acid, niacin, B5), fiber and protein. They also have a particularly good content of minerals, such as magnesium, iron and manganese. Their unsaturated oil content is second only to olives among fruits, and sometimes greater. The oils include oleic acid and linoleic acid, thereby it may help lower cholesterol levels.
Avocados are very popular in vegan and vegetarian cuisine. They are a great source of needed oils. Avocados are very versatile and can be used in sweet or savory dishes. They are commonly used in salads, dips, sandwiches, soups, omelet’s or as a spread in place of mayo (I do this a lot and its very tasty).
Enjoy this guacamole this fine summer day!
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