Guacamole is a delicious, nutrient-dense dip made from ripe avocados, bursting with flavor and packed with heart-healthy fats, fiber, and essential vitamins. It’s perfect for dipping, spreading, or topping your favorite dishes—and the best part is, it takes just minutes to make!Guacamole is more than just a tasty dip—it’s a nutrient-rich powerhouse. Made primarily from avocados, it provides heart-healthy monounsaturated fats that help lower bad cholesterol levels. It’s also high in fiber, which supports digestion and keeps you full longer. Rich in potassium, guacamole aids in maintaining healthy blood pressure. The addition of lime juice, onions, tomatoes, and garlic boosts vitamin C, antioxidants, and anti-inflammatory properties. With no added sugars or processed ingredients, guacamole is a clean, whole-food option perfect for a variety of diets including keto, paleo, and vegan. It supports heart health, immunity, and overall wellness.

Ingredients:

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With no added sugars, guacamole is great for diabetics

  • 3 ripe avocados
  • 1 small white onion, finely diced
  • 1–2 cloves garlic, minced
  • 1/4 cup fresh cilantro, chopped
  • 1 tsp. ground oregano
  • 1 lime, juiced
  • 1 small jalapeño, finely diced (optional, for spice)
  • Salt and pepper to taste

Instructions:

  1. Prep the Avocados:
    Slice the avocados in half, remove the pits, and scoop the flesh into a medium bowl. Mash with a fork to your desired texture—chunky or smooth.
  2. Add Flavor:
    Stir in the red onion, tomato, garlic, cilantro, oregano and jalapeño.
  3. Finish with Lime and Seasoning:
    Add lime juice, salt, and pepper. Mix well and taste—adjust lime or salt as needed.
  4. Serve Immediately:
    Guacamole is best served fresh with tortilla chips, veggie sticks, or as a topping for quesadillas, tacos, inside wraps, toast, eggs, or grilled meats.
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Avocados lower LDL cholesterol and support heart and diabetes health

Why It’s Healthy:

Avocados provide healthy monounsaturated fats, potassium, vitamin E, and fiber. Tomatoes and onions add antioxidants and immune-boosting nutrients. Lime adds a burst of vitamin C. With no added sugars or preservatives, homemade guac is as clean and wholesome as it gets. Great for diabetics.

 

 

References:
Harvard T.H. Chan School of Public Health. (n.d.). Avocados. https://www.hsph.harvard.edu/nutritionsource/food-features/avocados/
Mayo Clinic. (2022). Healthy Fats – Why Monounsaturated Fats Matter. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/healthy-diet/art-20046267
U.S. Department of Agriculture. (2021). FoodData Central – Avocados, raw. https://fdc.nal.usda.gov

 

Chef Ed’s Guacamole Recipe

 

Chef Ed’s Guacamole Recipe