Monday, August 1, 2011

Go Gaga for Guacamole!

Summer is an awesome time to whip out the guacamole.  Whether its for chips and dip, a filling for a burrito or sandwich, or a zesty topping for a salad it is always a crowd pleaser!  Prepared guacamole in the grocery store can be expensive and high in salt, so why not make it on your own?  All you need is a few simple ingredients and this dip is done in less than 10 minutes!  Make sure you use a ripe avocado to make your life a bit easier and to get the best flavor!  Give it a gentle squeeze, it should be firm but will give with a little pressure.  If it's not quite ready... place it in a paper bag for a day or two!  

This picture is from avocado.org and thought it was a great illustration on the easiest way to get into the good stuff.

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Benefits of avocados...
Avocados are an amazing food.  They are low in calories (2 Tbsp of an avocado= 50 calories) and are a good source of monounsaturated fats (the heart healthy kind).  Use avocados for flavor in place of other fats (like butter and cheeses) to save on calories and cut down on saturated fats.  They also contain fiber, folate, vitamin E and the B vitamins!  They also contain phytosterols and antioxidants which are naturally occurring chemicals that can help prevent chronic inflammation.  This helps prevent heart disease, cancers, and possibly aid in weight control.

Did you know? Avocados are actually a fruit not a vegetable.

Zesty Guacamole
Serves 20

2 fresh avocados
1 small onion, chopped
1 tomato, chopped
1 Tbsp garlic, chopped
Juice from 1/2 lime
1 tsp dried cilantro
1 tsp garlic powder
1/4 tsp cumin
1 tsp salt
Pepper, to taste
1 Tbsp Favorite hot sauce (optional)

Dice and mash the avocado to a chunky consistency.  Mix all ingredients in a bowl and chill.  Serve with tortilla chips or use as a topping for entrees!

Nutrition facts:  2 Tbsp prepared
~50 calories, 3 g carbohydrates, 2 g fiber, 1 g protein, 4 g fat (mostly monounsat), 133 mg sodium

Follow my blog for ideas on how to use your homemade guacamole and so much more!

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