Sunday, October 10, 2010

5 Minute Chunky Guacamole

Want to stay away from store-bought guacamole, a quick and simple yet healthy snack in the evening or a hearty nutritious breakfast in the morning? Look no further than this versatile and super easy 5 minute guacamole recipe!

Guacamole is simply a dip made of mashed avocado mixed with chopped onions and other seasonings. You can definitely get creative with this recipe. If you like it spicy, add a little bit of finely chopped jalapeno peppers. If you like it more indian or middle eastern, add a pinch of ground coriander, ground cumin and ground turmeric.

Ingredients (serves about 5 to 6 as appetizer portions or about 3 breakfast portions):
1. 2 ripe avocados, diced
2. 2 plum tomatoes, seeded and diced
3. 1/2 red onion, diced (or substitute with shallots if a more mellow oniony flavor is desired)
4. Juice from 1/2 lime
5. Salt, pepper, chili powder and onion powder to taste
6. 1/2 teaspoon minced garlic (optional)

1. Dice all ingredients to similar size. You can go as fine or as chunky as you like. I like chunky especially when I eat it with my toasted crostini bread.
2. Mix all the above ingredients in a mixing bowl until well combined.
3. Serve with tortilla chips or toasted crostini.

Prepare the avocados last and before pouring in the lime juice. This will minimize the amount of time the avocado is exposed to oxidation and prevents decoloration. The lime juice not only adds flavor but also prevents the avocado from turning brown as a result of oxidation.

The seasonings in the ingredients list are to taste. Here's a suggestion to start you off. Start with 1/2 teaspoon of each and adjust it to your personal preference.

Nutritional value of this recipe:
This is a cholesterol free recipe and at only 243 calories per serving (if eaten as breakfast), this recipe gives you a whopping 59%* of your daily Vitamin C requirement. Avocado is a good source of dietary fiber too and 1 serving of this recipe as breakfast or a quick lunch gives you 10g of fiber. There is also a good 15%* of daily required Vitamin A and 7%* iron in 1 serving of this recipe.

* based on a 2,000 calories a day diet


Anonymous said...

I want to try detox myself. Any recommendation how to go about?

Kelly said...

I personnally do not recommend the quick detox remedies that are out there...those that puts you on a liquid-only diet for a few days to a few weeks. Its a very bad idea to shock our bodies like that. Instead, go on a gradual diet enhancement based on the healthy eating principles I adhere to. You don't have to do all at once. Start with just one change at a time. For e.g. if you drink soda, start with stopping soda this month.