Guacamole

You decide on the degree of mashing for this guacamole. Smooth or chunky – either way, it’s delicious.

Mar 20, 2022

Today it’s all about the avocado, the star ingredient in guacamole. This ultra-trendy fruit supplies nearly 20 vitamins and minerals in every serving (a 1/3 of an avocado). Potassium (helps control blood pressure), folate (needed to produce and maintain new cells), vitamin E (acts as an antioxidant, protecting cells from damage), and vitamin K (essential for blood clotting) are just a few of those nutrients. Avocados also provide monounsaturated fat. That’s the same healthy fat found in olive oil.

When selecting the perfect avocados for today’s recipe, choose fruit that feels heavy for its size and avoid those with soft spots or bruises. An avocado that is firm but yields slightly to gentle pressure is ready to slice. If pressing leaves a small dent in the fruit, it’s probably too ripe for slicing, but great for mashing and making guacamole. If pressing leaves a large dent, the fruit is overripe and will likely have black, unusable flesh. The pebbly-skinned Hass avocado provides an additional ripeness clue. The skin turns from green to near black when ripe.

The Hass Avocado Board offers some safe handling tips for this fruit. Store ripe, uncut avocados in the refrigerator for up to a week. Refrigerate firm, not-quite-ripe, uncut avocados up to 2 weeks. Before eating not-quite-ripe avocados, allow 1 to 2 days ripening time on the kitchen counter.

To your health,

Darlene

GUACAMOLE

Yield: 10 servings

Serving Size: 1/4 cup

Prep: 10 minutes

Ready: 15 minutes

INGREDIENTS

3 cups cubed fresh avocado (about 2 large avocados)
2 tablespoons fresh lime juice
1/3 cup reduced-fat sour cream
1/3 cup salsa
3 tablespoons diced red onion
1 tablespoon finely diced jalapeno pepper
1 clove garlic, minced
1/4 teaspoon kosher salt
1/4 teaspoon ground cumin

DIRECTIONS

Place cubed avocado in a large bowl, add lime juice, and toss to coat. Add sour cream and salsa and mash ingredients to desired consistency.
Stir in onion, jalapeno pepper, garlic, salt, and cumin.

Cook’s Note: This guacamole is great with baked tortilla chips or fresh vegetables.

Nutrition Information per Serving

88 Calories, 7 g Total fat, 1 g Saturated fat, 0 g Trans fat, 4 mg Cholesterol, 87 mg Sodium, 6 g Total carbohydrate, 3 g Dietary fiber, 2 g Total sugars, 0 g Added sugars, 1 g Protein, 0 mcg (0%) Vitamin D, 29 mg (2%) Calcium, 0 mg (0%) Iron, 227 mg (4%) Potassium