Summer is almost here and this delicious, heart-healthy guacamole is a staple for summer barbecues. Guacamole is intended to be simple and this recipe is just that. You will never go back to store bought guacamole…
This recipe is the perfect option to kickoff summer with a healthy focus and it still tastes delicious!
Guacamole with tortilla chips is one of my favorite snacks and I could eat the whole bowl… but I won’t! It’s only polite to share and it’s better for my waistline, remember everything in moderation. This recipe is practically guilt free as it’s filled with whole ingredients and no additives such as mayo, yet it’s still full of flavor. There are many variations of guacamole which allows for creativity and taste preference. Add jalapeños for spice, cumin for added flavor or leave out the tomato and garlic for a more traditional recipe. I personally prefer the avocado chunkier, but for a creamier guacamole, use a potato masher rather than a fork or put all ingredients into a food processor.
Many people shy away from making guacamole because it turns brown. It’s essential to add lime juice to the avocado immediately to keep the avocado green. To prevent the guacamole from turning brown in the fridge, spread it out in a bowl and cover directly on the guacamole with plastic wrap to keep the air out. Remove the plastic wrap when ready to serve.
How to Determine if Avocado is Ripe:
It’s difficult to determine if an avocado is ripe. It took some research and a lot of frustrating days waiting for my avocado to be ready to eat. I am here to help and save you from mushy avocado and days of waiting… Stay away from avocados that are bruised or already turning dark brown in color.
There are two indicators of ripeness: Color and Feel.
Pick avocados that have a purplish almost black hue. Test the feel by placing the avocado in the palm of your hand and gently squeeze without applying pressure from your fingertips. If the avocado feels firm to gentle its ripe and ready to eat. If buying avocados in advance get unripe (hard and greenish color), unbruised avocados up to a week in advance and let them ripen on the counter. Once they are ripe, refrigerate them to stop the ripening process. And there you go… you are now a pro at buying avocados.
How to Make this Easy Guacamole Recipe:
To make this easy guacamole recipe, start by slicing avocados in half, removing the pit and scooping out the inside with a spoon. Place in a medium-sized bowl and immediately add juice of one lime to prevent browning. Use a fork to mash to desired consistency. I prefer to leave some of the avocado chunky. Chop garlic, red onion, tomato and cilantro and add to avocado mixture and gently mix ingredients. Add juice of other lime, salt to taste and stir until incorporated. Garnish with more cilantro.
What is all the hype of avocados other than they taste amazing…
Avocados have many health benefits and are a naturally nutrient dense food containing nearly 20 vitamins and minerals. If you have heard the term “good fat” associated with health benefits in foods such as oil, nuts, and avocado and wonder what that means, don’t wonder anymore… It can be confusing keeping up with nutritional information. It was only a few years ago that low-fat diets were all the rage. Now studies have shown daily intake of healthy fats or commonly referred to as good fats, lead to a healthy heart and slim body.
Good fats or monounsaturated fatty acids (MUFA) are a healthy alternative to trans fats and refined polyunsaturated fats you find in most processed foods. Research shows that people with moderate amounts of monounsaturated fats have many amazing health benefits including but not limited to decreased risk for breast cancer, reduced cholesterol levels, and lower risk for heart disease and stroke. Studies have also found switching to MUFA from high intake of trans fats and polyunsaturated fats can help with weight loss. Bring on the guacamole!!!
- 4 avocados (nearing black in color and slightly soft to the press)
- 2 limes, juice of
- 1 clove garlic, chopped
- ¼ medium red onion, diced
- ½ cup fresh cilantro, chopped
- 1 tomato, diced
- Salt to taste
- 1 fresh jalapeño, seeds removed and finely chopped (optional)
- Slice avocados in half. Remove pit and scoop out with a spoon. Place in medium- sized bowl.
- Cut lime in half and add juice immediately to prevent browning. Use a fork and mash to desired consistency.
- Add chopped garlic, onions, tomato, and cilantro. Stir gently to mix ingredients.
- Add juice of second lime and then salt to taste. Stir just slightly, until incorporated.
There are so many things to do with avocado. Keep checking back for more fun recipes and tips. Please send me your feedback and recipes you would like to see!