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Guacamole Recipe

Many people are scared to eat guacamole because avocados are high in fat; however, I am here to tell you that you are missing out on not only a delicious snack but also something extremely healthy for those who are into fitness.  I will explain in this article the nutritional facts, and also include a very simple recipe for a meal that will take you under 5 minutes to prepare, and that is much healthier than other snacks.

Guacamole Recipe

First, let's dispel the myth that all fats are bad fats.   This myth is so prevalent that I even see stores selling 'low fat' avocado's and people buying them.  The fact is that a Hass avocado has about 23g of total fat, however, 15g of those are monounsaturated fat (good fats), which has been shown in studies to lower bad cholesterol levels.   Not only that but avocados are a great source of omega 3 fatty acids (great for joints), pantothenic acid, dietary fiber, minerals like copper and potassium, and vitamins like E, C, K, and B6.   Avocados also have 0 sugar and 16 total carbs, compare that to the most popular protein bars out there which contain 2-3X that amount.    Calories total in a Hass avocado are around 250, and if you add in the other ingredients you are still well under 300 calories total.  This makes it not only a healthy snack but also something you can use to recharge after a workout.

Here is a simple and healthy recipe you can do at home.
Ingredients needed per serving and cost:

  • 1 Hass avocado ($2)  An important tip when picking avocado is make sure it is slightly ripe.  If it is not ripe enough you will have to wait a day or two for it to ripen.  If it is too ripe it will be rotten and black inside.   The way to tell that it is slightly ripe is pressing it gently in the supermarket. If it gives a bit you know it is perfect.  If it is rock hard, or it is too easy to squeeze then it is no good.

Hass avocado

  • Cilantro ($1.50 a bushel)
  • 1 small tomato ($.25)
  • 1 small onion ($.25)
  • a pinch of iodized salt
  • 1/2 lime ($.50)
  • other spices are optional depending on how spicy or mild you like it.

total cost = Under $5
How to prepare:

You will need a large bowl, knife, spoon, and fork.  Using your knife, slice the avocado in half and discard the pit and the skin by using a spoon.  Put the flesh into a bowl using the spoon, then press the flesh with a fork so it is mashed up in the bowl.  Some people like it to be mashed up a lot and some like it a bit chunky.

Chop up your onions, cilantro, tomato into small pieces and add to the bowl.  Squeeze your lime, and add a few pinches of salt.  Mix the contents in the bowl and you are ready to eat.  You can also store what you don't eat by covering with a plastic saran wrap and putting it in the fridge.  There is also a belief in hispanic culture that leaving the pit in the bowl prevents your guacamole from spoiling as fast, however in my experience I have not noticed this has made a difference.
I like to use guacamole with my chicken, fish, or salads.  Another great idea is if you have guests over for a sports game, make several bowls to go along with high-quality tortilla chips.  Your guests will appreciate freshly made guacamole over store bought salsa out of a jar.

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Steve Smi
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