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

Vegan Sloppy Joes

This recipe was shared with me by a family member when they heard I had adopted a vegan diet. I have tweaked the original recipe from the Imus Ranch Cookbook for kids and cowboys, which includes a bunch of delicious vegan recipes and helps raise money for kids with cancer.

Vegan Cowboy Sloppy Joes:

Ingredients:

    2 Tablespoons Olive Oil
    1 medium Onion, diced
    1 green Pepper, diced
    4 cloves Garlic, peeled and sliced
    2 teaspoons dried Oregano
    3 Tablespoons Balsamic vinegar
    32 oz Tomato Juice
    14.5 oz Fire-roasted diced Tomatoes
    1/2 teaspoon Salt
    1/2 teaspoon Black Pepper
    2 Tablespoons Worcestershire sauce**
    1 teaspoon spicy mustard (optional)
    4 Cups Textured Vegetable Protein
    8 Hamburger Buns
    Optional: 2 cups shredded soy mozzarella cheese
   **If you don't happen to have Worcestershire sauce, for this recipe you can substitute:
   1 Tablespoon Chili Powder  
   1 Tablespoon Soy Sauce 
   1/2 Tablespoon Apple Cider Vinegar 
   1/2 Tablespoon Brown Sugar 
   1 teaspoon Lime Juice
   add 1/2 clove Garlic to the original amount

How To: 
-Heat the oil in a medium saucepan over medium heat. 
-When the oil is shimmering, add the onion, garlic and oregano & sauté until tender, 6 to 8 minutes. 
-Add the balsamic vinegar and boil to reduce by half, about 3 minutes. 
-Transfer everything to a larger pot and add vegetable cocktail, tomatoes, salt, pepper, Worcestershire sauce**, and mustard and bring to a low boil. Simmer for 15 minutes, 

-Add the textured veggie protein and stir until it is softened and the liquid is absorbed.
    

Nutrition Facts: Vegan Cowboy Sloppy Joes Portions: 8
Total Calories	159 Calories
Empty Calories*	2 Calories
Nutrients	Amount Per Portion
Protein	14 g
Carbohydrate	19 g
Dietary Fiber	6 g
Total Sugars	11 g
Added Sugars	0 g
Total Fat	4 g
Saturated Fat	1 g
Monounsaturated Fat	3 g
Minerals	Amount Per Portion
Calcium	50 mg
Potassium	475 mg
Sodium	585 mg
Copper	135 µg
Iron	3 mg
Magnesium	28 mg
Phosphorus	50 mg
Vitamins	Amount Per Portion
Vitamin A	41 µg RAE
Vitamin C	43 mg
Vitamin E	1 mg AT
www.SuperTracker.usda.gov

Olive Hummus

Simple Olive Hummus (with no Tahini!)

This is another one of my grandmothers recipes. 

It's a delicious and healthy snack 

that's super easy to make and only uses 5 ingredients.

Ingredients:

1 can Chickpeas

1 can pitted Black Olives

1 jar Green Olives (with pimentos)

4-7 cloves Garlic

Olive Oil

Optional pinch of Salt

Instructions:

Drain the olives and chickpeas.

Cook the garlic in olive oil

Add ingredients in a blender and puree.      

Add oil as needed/desired.     

8-10 servings 

                                            

                 

Nutrient Facts:        

Olive Hummus Portions: 9
Food Groups	Amount Per Portion
Vegetables	¾ cup(s)
Beans & Peas	¼ cup(s)
Other	½ cup(s)
Oils	1 teaspoon
Limits	Amount Per Portion
Total Calories	188 Calories
Nutrients	Amount Per Portion
Protein	4 g
Carbohydrate	13 g
Dietary Fiber	5 g
Total Sugars	2 g
Total Fat	14 g
Saturated Fat	2 g
Monounsaturated Fat	10 g
Polyunsaturated Fat	2 g
Minerals	Amount Per Portion
Calcium	62 mg
Potassium	123 mg
Sodium	804 mg
Vitamins	Amount Per Portion
Vitamin A	18 µg RAE
Vitamin C	5 mg

Remember that you can get nutrient facts for your own recipes at supertracker.usda.gov