Guacamole Bowl


Everything in moderation. Except for Avocado

Guacamole is an avocado-based dip, originating in Mexico. Mexican cuisine uses guacamole as a condiment or side to their more snack-type dishes (burrito and tacos). However guacamole has become an addictive and very popular dip internationally and rightfully so!  Avocados are a unique type of fruit in that they are high in healthy fats.  Where most fruit contain primarily carbohydrates, avocados are also incredibly nutritious containing powerful health benefits.

Avocados have made the `superfood` list and it is not surprising considering its high nutrient content and health properties. Avocados are rich and creamy making them a fantastic addition to smoothies, desserts, salad dressings and guacamole. Guacamole has become well admired by most vegetarians and vegans, mainly because they contain 2 grams of protein, 2 grams of carbohydrates, 7 grams of fibre and 15 grams of healthy fat making this fruit a low-carb friendly plant food.

Avocado is a high fat food in fact the majority of the calories are from fat, making it loaded with heart-healthy monounsaturated fatty acids. It is important to note that the majority of the fat in avocado is a monounsaturated fatty acid called oleic acid. Oleic acid is proven to reduce inflammation and is also resistant to heat –induced oxidation, making avocado oil a healthy and safe cooking option.

Fat does not make you fat! I am persistent when it comes to demolishing this myth. Our bodies need good fats. When we eat healthy fats we are more satiated which allow our bodies to indicate to our brains that we are full and content (eliminating over eating or cravings for junk food). Most people confuse fat itself with the junk food that it is associated with. Do not be afraid of the heart-healthy fats that exist in avocados. Not only are they packed with healthy fats, vitamins, minerals and dietary fibre but they are loaded with powerful antioxidants, making them a healthy addition to any diet.

Avocados add that smooth and creamy texture and flavour to guacamole, making this dip an ideal snack or side dish. My guacamole bowl takes less than five minutes to make with very minimal utensils to clean afterwards.

Ingredients

3-4 ripe Hass avocados

Juice of 1 lime

¼ cup diced red onion

¼ cup diced ripe tomatoes

3 tablespoons of cilantro (chopped)

1 teaspoon kosher sea salt

A dash of black pepper

1-2 jalapeño (stems and seeds removed) – optional

Instructions

  1. Cut the avocados by running a knife around the avocado (top to bottom) and twist in half. Once the avocado is open, firmly press the knife onto the pit and twist to remove. Pull out and place the pit in a bowl to the side. Slice the avocado in strips vertically (top to bottom) and then repeat horizontally. Scoop the flesh out with a spoon into a medium sized bowl.
  2. Using a potato masher, mash the avocado until a smooth consistency. Cut the lime in half and squeeze both halves into the bowl with the avocado.
  3. Dice the onion and tomatoes and add to the avocado, mixing until well combined. Stir in all other ingredients. Place the avocado pits back into the bowl (this keeps the guacamole from browning).
  4. Serve with non-gmo organic corn chips

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