Homemade Guacamole

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I am a little behind the rest of the health world, but I didn’t really try avocados until a few months ago, and I hadn’t tried making anything with them until this recipe came along! I found a few different guacamole recipes online and tried to combine and tweak them to fit my personal taste. That’s the great thing about this recipe – you can add or subtract ingredients so it’s as spicy/mild or as garlicky as you’d like it to be! Perfect for a tailgate or watch party!

Further Food Nutritionist Commentary:

Avocados are one of the healthiest foods in the world. They are full of monounsaturated fatty acids, the kind that increase your good (HDL) cholesterol. They have tons of fiber and vitamins and minerals as well. In large quantities, like those you are likely to eat if partaking in yummy guacamole, the FODMAPs in avocados can lead to symptoms in those with IBS (but it depends on the individual!).

By Dianne Rishikof, MS, RDN, LDN
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Homemade Guacamole

  • Prep Time: 20 minutes
  • Cook Time: 7 minutes
  • Servings: 10

Ingredients

4 ripe Hass avocados (scooped from peel)
1.5 tablespoons fresh lime juice (I used the juice from 1 whole lime, which was a little more than 1.5 tablespoons)
¼ cup + 2 tablespoons red onion (finely chopped )
1 large Roma tomato (seeds and pulp removed then diced)
1 clove garlic (minced)
2 tablespoons cilantro (chopped)
1-3 pinches cayenne pepper (optional, for an extra spicy kick!)
salt and freshly ground black pepper (to taste)

*I wish I would’ve used 2-3 cloves of garlic instead of just 1, and I did not add any cilantro when I made it, because I feel that the taste can be a little overpowering and not everyone likes it. Next time I will probably add it to see how it affects the overall flavor. I would also like to try adding a small Jalapeno pepper to make it even spicier!

Instructions

  1. Partially mash avocados with a fork in a large bowl, squeeze lime juice over the top and continue to mash to reach desired consistency.
  2. Add chopped red onions to avocado mixture along with diced tomato, garlic, cilantro, cayenne pepper and season with salt and pepper to taste. Stir to combine.
  3.  Serve with tortilla chips or alongside any of your favorite dishes.
Partially mash avocados with a fork in a large bowl, squeeze lime juice over the top and continue to mash to reach desired consistency. Add chopped red onions to avocado mixture along with diced tomato, garlic, cilantro, cayenne pepper and season with salt and pepper to taste. Stir to combine.  Serve with tortilla chips or alongside any of your favorite dishes.

Nutrition Information

Per Serving:  Calories: 153; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 26mg; Potassium: 491mg; Carbohydrate: 17g; Fiber: 5g; Sugar: 1g; Protein: 3g

Nutrition Bonus: Vit A: 92%; Vit C: 31%; Calcium: 14%; Iron: 4%

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