This delicious fresh guacamole dip has never failed to impress when we bring it to a potluck or party. This simple, classic recipe takes the delicious buttery taste of avocados and gives them a spicy bite with garlic, onion, and salsa.

A Word about Avocados

Avocados are an excellent source of protein. They have a much higher fat content than other fruits, but in this case the higher fat is a good thing because it is mostly monounsaturated fat and omega-3 fatty acids. Monounsaturated fat and omega-3 fatty acids are widely recognized to protect against heart disease. Avocados are also rich in Potassium, magnesium, B vitamins, vitamin K, vitamin E, and folate. Studies have also shown that avocados greatly increase the body's ability to absorb the nutrients lycopene, lutein, alpha-carotene and beta-carotene. Lycopene is a strong antioxidant, lutein prevents age-related macular degeneration and helps vision, and alpha- and beta-carotene help prevent high blood pressure, heart disease, and even cancer. Avocados have been shown to help prevent breast cancer and prostate cancer particularly.

Choosing Your Avocados

You can tell that an avocado is ripe when it yields slightly to gentle pressure. Take care that the avocados you pick are not too soft, however, because over-ripe avocadoes quickly go bad and develop rotten spots. Check for mold or brown discoloration. Unripe avocados can be encouraged to ripen by placing them in a paper bag at room temperature for a few days.

Fresh Guacamole Recipe

serves at least four

Ingredients:

• 4 Hass avocados
• 2 small garlic cloves
• 4 Tablespoons finely diced onion
• 2/3 cup cilantro, chopped
• 1/2 teaspoon salt
• 2 Tablespoons salsa (preferably salsa verde,* green salsa. But red salsa works very well too)
• 2 limes

• Serve with a bag of corn tortilla chips for dipping

* If you are interested in making your own salsa verde, here is a good recipe.

Preparation:

1. Prepare all of the ingredients. Quarter the avocados, remove the pits, and take off the skins. If you have a lime juicer, half the lime, but if you do not have a juicer, quarter the lime. Peel the garlic cloves and mince finely. Finely dice the onion. Wash and chop the cilantro.

2. Mash the avocados. Put the avocados in a medium-sized mixing bowl and mash them up with a fork.

3. Mix in the garlic, onion, cilantro, salt, and salsa verde or red salsa. Stir well.

4. Juice the lime. If you have a juicer, juice the lime halves and add the juice to the bowl. If not, take the lime quarters and squeeze all of their juice into the bowl. Stir well. (The lime juice helps keep the guacamole from browning).

5. Garnish with more cilantro and serve as a dip with corn tortilla chips or as an ingredient in another dish. Enjoy!