Guacamole is a delicious & nutritious (ha, that rhymes) avocado-based dip that originated in central Mexico back in the day of the Aztecs who reigned between the 14th to 16th centuries. Basically, it is made by mashing avocado with variations of sea salt, tomato, garlic, lemon or lime juice, hot peppers, onion, herbs and seasonings.
Guacamole is sometimes pegged as a food to avoid as it is high in calories and fat, good fat, but fat all the same. But, we need good fat, in fact it is an essential component to living a flourishing and vigorous life and we all want one of those!
Good fats encompass Omega 3’s, Polyunsaturated and Monounsaturated fats which your body needs to be healthy physically and emotionally, and should be consumed at between 25%-35% of your caloric daily food intake if you are an adult, and between 30%-35% if you are a child (according to the U.S. Department of Agriculture’s 2005 Dietary Guidelines). Consuming healthy fat manifests in our bodies in the form of soft skin and being energized, not forgetting delivering fat-soluble vitamins and essential fatty acids. Plant sources of good fats include avocado, nuts (oils and butters), and olive oil.
Everything in moderation, even moderation!
6 months ago, when I was drinking a ton of wine, following a vegetarian diet compared to a vegan diet now, and not exercising as much, I would’ve only eaten guacamole sometimes and in small servings. I was wary about consuming too much of it because of the fat content. However, now that I have made such changes to my lifestyle and have cut out a TON of fat/sugar calories in other areas, I have no worries about eating avocado whenever I want.
My family loves guacamole, especially my 3-year-old Son. We not only dip it with chips/carrots/celery, but also as a side to a salad, or top of a veggie burger, or as a side dish to a main meal. It is something that we make a BIG bowl of each week and keep in the fridge till it runs out, which is usually the next day!
Here is our recipe created by my husband, who is amazing in the kitchen. So grateful for that one!
What You Need
- 3 avocados
- 2 small tomatoes diced into small pieces
- 1/2 white onion (or a whole red onion)
- Juice of 2 small limes
- Small bunch of chopped coriander (cilantro for the Americans)
- 4 roasted garlic cloves (or a 1 tablespoon garlic powder)
- 1 tablespoon cumin
- sea salt and pepper to taste
What To Do
- Pip avocados, and set them to the side
- Juice the lime juice into a big bowl
- Add avocado and mash with a fork till smooth
- Add all other ingredients; tomato, onion, garlic, cumin, coriander, sea salt and pepper, mixing well
- Add the pips back in on top of the mixture
A few days ago on my personal instagram feed I posted the below picture of me eating some of the final product, and I was asked why the pips were included in the bowl? It’s a great question and something we always do when we make our own. By including the pips in the finished product you stop the guacamole from turning brown, basically slowing down the oxidisation process. I have been told, that this is because the pips cover an amount of the guacamole which limits the exposure to oxygen, so with that said you always want to make sure the pips are on top of the guacamole. Test it out for yourself; it really works!
What about you, how do you feel about guacamole and the fat content, do you eat a lot of it; store-bought or homemade?
Thanks for stopping by Willy B Mum. Peace, Plants and Love make the World Go Around!