How to Make Super Easy Guacamole

Avocados are a healthy and versatile food choice. They are a nutrient-dense food. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice, according to the California Avocado Growers.

Avocados contain potassium, reducing the effect of salt on blood pressure. One ounce of avocado, (1/5 of a medium avocado)  provides 140 grams of potassium, or 4% of the recommended daily value.

Avocados also provide dietary fiber, with 2 gr. of fiber per 1/5 avocado.

They are also a source of "good" fats, being one of the few fruits which contain both mono and polyunsaturated fats.  Both mono and polyunsaturated fats, when consumed in moderation, can help reduce blood cholesterol levels and decrease the risk of heart disease. Avocados add good fats to the diet, providing 3 g of mono and 0.5 g polyunsaturated fat per 1-oz. serving.

An avocado makes a quick, nutritious snack  It's yummy just mashed and spread on whole wheat toast or rye crisp.  Sliced or chopped avocado can be added to any salad or sandwich.

When shopping for avocado, I like to choose a firm avocado, then use it in a day or so after it feels just slightly soft.  It's best to use the avocado as soon as you cut it open, as it will quickly start to turn brown from oxidation as it is exposed to the air.  Adding lemon just to the avocado can help to prevent this if you're using it for a salad or guacamole.

Super Easy Guacamole
1 avocado
1 half lemon
1/4- 1/2 tsp sea salt
dash of hot sauce
optional: add chopped sweet pepper, onion, or tomato


Cut the avocado in half, then insert the knife tip into the pit and twist to pop the pit out. Gently slide a spoon around the avocado to separate the peel and discard.
Mash the avocado or blend in a food processor with a clove of garlic.  Add the juice from half a lemon, salt and hot sauce.

Guacamole is perfect on salads, tacos or sandwiches or as a dip.


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