Friday, September 18, 2015

Simple Guacamole Recipe


Avocados are a great ingredient to incorporate into your diet. They contain antioxidants, potassium, vitamin C, protein, dietary fiber and monounsaturated (healthy) fats. So many nutrients with no cholesterol or sodium make avocados a good replacement for fat in some recipes. (They actually make delicious brownies.) This simple guacamole recipe is an easy and delicious way to start adding avocado to any diet.










For more information specifically on Avocados, check out the California Avocado Commission's Website



Recipe for Simple Guacamole:

Ingredients:
2 Ripe Avocados
1 Tomato chopped
2 Tbs Chopped Onion
2 Tbs Fresh Green Chilies (or 4 Tbs canned)
1 Clove of Garlic minced
1 Tbs Fresh Lime or Lemon Juice
1/2 teaspoon Salt
Fresh Cilantro to taste



Directions:
1. Remove Avocodo peels and pits.
2. Mash Avocado pulp until smooth
3. Add remaining ingredients and mix well.

A blender can be used to create a smoother texture if desired.


Nutrient Facts:



Guacamole
Portions: 6

Nutrients Amount Per Portion
Total Calories 80 Calories
Protein 1 g
Carbohydrate 6 g
Dietary Fiber 3 g
Total Sugars 1 g
Added Sugars 0 g
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Minerals Amount Per Portion
Calcium 13 mg
Potassium 281 mg
Sodium 240 mg
Copper 114 µg
Magnesium 16 mg
Phosphorus 31 mg
Vitamins Amount Per Portion
Vitamin A 12 µg RAE
Vitamin B6 0.2 mg
Vitamin C 11 mg
Vitamin K 14 µg
Folate 46 µg DFE
Niacin 1 mg
Choline 9 mg
www.SuperTracker.usda.gov

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