Guacamole – simple, healthy, and delicious.

Here’s my favourite guacamole *recipe. It really is one the healthiest dips – and not only is it delicious, it’s quick and simple to make.

There recipe does call for cilantro – that’s coriander for all you (fellow) Brits – and that is a very optional ingredient.

Ingredients:

3 avocados – peeled, pitted, and mashed

1 lime, juiced

1 teaspoon salt

1/2 cup diced onion (I use green onion /spring onions)

3 tablespoons chopped fresh cilantro/coriander (optional)

2 roma (plum) tomatoes, diced

1 teaspoon minced garlic

1 teaspoon minced garlic

Instructions: 

In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavour, or serve immediately.

Storage Tip:

Cover the guacamole in cling/plastic wrap and ensure that the plastic wrap touches the surfaces of the guacamole and that there is no air between them. The more lime you add the longer the freshness will be preserved. Only make as much as you need, as guacamole doesn’t store very well at all.

Avocados:

1. Are ripe when it yields to gentle pressure when held in the palm of the hand and squeezed. A brown avocado is too ripe for this recipe.

2. Click here for step-by-step instructions on how to open an avocado.

3. About 75% of an avocado’s calories come from fat, most of which is monounsaturated fat.

4. On a 100 g basis, avocados have 35% more potassium (485 mg) than bananas (358 mg). They are rich in B vitamins, as well as vitamin E and vitamin K.

5. Avocados have a high fibre content of 75% insoluble and 25% soluble fibre.

*Recipe from Allrecipes Canada.