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.
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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 |
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| 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 | ||
