3 Ingredient Guacamole Dip
Guacamole is a traditional Mexican dish used as a dip or spreads for many Mexican cuisines. It dates back to the Aztecs, where the word originated, meaning "avocado sauce."
This dip has many variations, although the original was believed to consist of only salt, tomato, and avocado. The recipes have been passed down from generation to generation, each generation changing it slightly to lead to many variances.
Since avocados do not store well, it is recommended to make them homemade. Supermarket guacamole often adds many unhealthy additives to preserve taste and appearance. Although it sounds like a lot of work, this recipe is super quick, with little forethought or prep time.
Nutritional Facts for Guacamole
|Serving size: 2 Tablespoons|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 1 g||5%|
|Unsaturated fat 3 g|
|Carbohydrates 4 g||1%|
|Sugar 1 g|
|Fiber 3 g||12%|
|Protein 1 g||2%|
|Cholesterol 0 mg|
|Sodium 71 mg||3%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
- 4 Avocado, Mashed
- 1/2 cup Salsa
- 1/2 teaspoon Garlic
Easy Directions for Guacamole
- Peel avocados. The best way to do this is to slice it in half. Once your knife hits the pit, do not try to cut through the pit but around it. Once cut in half, scoop the inside out. When you try to peel an avocado the same way you would a potato, you will find it is very slippery, and accidents could more easily happen.
- Remove the pit, then dice the avocado for easier mashing.
- Once diced, mash into a smooth texture. It is easier to make sure that you have more evenly mashed the avocado by dicing it first. Cut into bigger chunks if you like to have pieces of unmashed avocado.
- Stir in salsa and garlic. Play with the amounts until you have the desired taste. Adding more salsa or garlic is much easier than adding more avocado. Adding more salsa will give the guacamole a thicker texture. So dependent on how well you like it, chunky or smooth determines how much salsa to add.
- Refrigerate and serve! Keep in mind that avocado browns easily. Make sure to store it in an air-tight container. If exposed to air, it will brown very quickly.
Uses for Guacamole
- Dip for tortilla chips.
- Topping on taco or taco salad.
- A great side for Mexican dishes as either a garnish or a topping!
- Spread for a sandwich. This is a tasty, healthier substitute for mayonnaise or miracle whip.
- Spread on toast or English Muffin.
- Topping on a baked potato is one of my favorite ways to eat it. I cannot eat sour cream due to dairy sensitivity and have found that I can replace it with guacamole with very satisfying results.
- Meat substitute in a sandwich. Due to its high-fat content, this makes a great meat substitute for a vegetarian or vegan and anyone trying to limit processed foods in their diet.
Health Benefits of Avacados
Guacamole has become a staple in my house due to the great benefits of avocados. They originated in Mexico, but cultures worldwide have begun to embrace this superfood because it has excellent anti-inflammatory properties, which help everything from ulcerative colitis to asthma and other inflammatory health issues.
They contain several vitamins that will help everything from your eyes, heart, brain, and even your unborn baby. They are full of potassium, which is excellent for lowering blood pressure. It also lowers cholesterol, but it helps slow the aging process due to the high levels of Vitamin E, lutein, and good fats!
Avocados are a great food to add to your diet with various uses. You can eat it plain or make it into guacamole. It is an excellent addition to salads, sandwiches, and baked potatoes.
- "12 Proven Health Benefits of Avocado." Healthline. Accessed March 03, 2010. https://www.healthline.com/nutrition/12-proven-benefits-of-avocado.
- LD, Megan Ware RDN. "12 health benefits of avocado." Medical News Today. September 12, 2017. Accessed March 03, 2018. https://www.medicalnewstoday.com/articles/270406.php.
© 2013 Angela Michelle Schultz