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Easy Guacamole Dip: 3 ingredient recipe - Avocado Benefits

Updated on April 4, 2017
angela_michelle profile image

Angela, a lover of food, wants to keep her family healthy, but prefers simple recipes with little work.

Yummy Guacamole
Yummy Guacamole | Source
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Guacamole is often served on fajitas,or on sandwiches, or with chips!!!
Guacamole is often served on fajitas,
Guacamole is often served on fajitas, | Source
or on sandwiches,
or on sandwiches, | Source
or with chips!!!
or with chips!!! | Source


4.2 stars from 5 ratings of Guacamole

Guacamole is a traditional Mexican dish that is used as a dip or spread for many Mexican cuisines. It dates back as far as the Aztecs, where the word originated meaning "avocado sauce."

There are many variations of this dip, 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 it homemade. Supermarket guacamole often add many unhealthy additives in order 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

Nutrition Facts
Serving size: 2 Tablespoons
Calories 51
Calories from Fat36
% Daily Value *
Fat 4 g6%
Saturated fat 1 g5%
Unsaturated fat 3 g
Carbohydrates 4 g1%
Sugar 1 g
Fiber 3 g12%
Protein 1 g2%
Cholesterol 0 mg
Sodium 71 mg3%
* 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.

Preparation Time

Prep time: 5 min
Ready in: 5 min
Yields: 8 Servings of Guacamole


  • 4 Avocado, Mashed
  • 1/2 cup Salsa
  • 1/2 teaspoon Garlic

Easy Directions for Guacamole

  1. Peel avocados.
  2. Remove the pit, then dice the avocado.
  3. Once diced, mash into a smooth texture.
  4. Stir in salsa and garlic.
  5. Refrigerate and serve!

Guacamole can be used as a:

  • dip for tortilla chips.
  • topping on taco or taco salad.
  • great side for Mexican dishes like Mexican chicken.
  • spread for a sandwich.
  • spread on toast or English Muffin.
  • topping on a baked potato.
  • meat substitute in a sandwich.

Open Avocado


Health Benefits of Avacados

Avocados, which originated in Mexico, are an extremely healthy fruit to eat. Although a little bland by itself, when made into guacamole, avocados become a very delicious healthful treat. They are also used as a filler in sushi and as a sandwich meat substitute due to the high fat content.

Although this fruit is 20 times higher in calorie than most fruits, the fat within actually has great benefits for the body.

Here are some of the great benefits you will find in this great fruit!

  1. Promotes Eye Health - They contain more carotenoid lutein than any other fruit. Lutein reduces the risk of macular degeneration as well as cataracts and promotes overall eye health.
  2. Allows for Great Heart Health - They contain Vitamin E and folate, which protect your heart from disease, clots, and blockages. With heart disease being one of the countries worst killers, we need to make sure we are taking good care of our health.
  3. Controls Blood Pressure - Due to the high levels of potassium found in the fruit, your blood pressure will lower if eaten regularly. Other items with a lot of potassium include bananas and potatoes.
  4. Better Nutrient Absorption - Researchers have found that your body absorbs nutrients better when the nutrients are eaten with an avocado. The reasons are uncertain.
  5. Prevents Cancer - Due to the high level of Vitamin E, it is believed that avocados help prevent cancer, as well as destroys cancerous cells in the mouth. If eaten in addition to selenium rich foods, then you are maximizing your protection against this frightening disease.
  6. Anti-aging Properties - Helps keep skin beautiful and youthful due to having the right kind of fats. Although fats are thought of as bad, the right kind can do wonders for your skin and your overall health.
  7. Lowers Cholesterol - Avocado contains a compound that will actually decrease bad cholesterol, while maintaining the healthy kind of cholesterol.
  8. Stroke Prevention - Lutein reduces chances of clots that may lead to strokes as well as heart attacks and pulmonary embolism. It allows your body's blood system to work more efficiently, promoting overall health.
  9. Anti-Inflammatory Properties - High consumption of avocados will actually decrease inflammatory diseases as well as degenerative diseases. This makes it a great fruit for those with asthma, ulcerative colitis, crohn's, lupus, and arthritis.
  10. Prevents Birth Defects - Because of the high levels of folate, this is great for pregnant women to eat. It actually helps the development of your unborn baby.

Although it is important to eat avocados, it is more important that your diet consists of a vast array of fruits, vegetables, grains, meat, and dairies, such as zucchini, milk, strawberries, , etc. The more colorful your diet, the healthier your body is, and the more likely it is that you are getting the required vitamins and minerals.

© 2013 Angela Michelle Schultz


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    • brakel2 profile image

      Audrey Selig 3 years ago from Oklahoma City, Oklahoma

      Hi Angela - I am trying to read all the hubs of those I am following and found this tasty recipe. I love avocados but cannot have the spicy ones. Your recipe sounds so delicious, and thanks for reminding me of the benefits of this fruit. It is great to stop by and see you and will share your hub. Blessings, Audrey

    • Mekenzie profile image

      Susan Ream 3 years ago from Michigan

      I love avacado's and guacamole - I'm excited to try your recipe. Great information on the health benefits too!



    • lhale profile image

      lhale 4 years ago from Georgia

      I refused to eat Guacamole until I was an adult - an OLD adult. What an idiot! It is just about my favorite thing! I like how simple your recipe is. Don't need to add sour cream or extra seasonings! And speaking of calories; you don't eat quacamole on veggies. Gotta be corn chips!!!

    • angela_michelle profile image

      Angela Michelle Schultz 4 years ago from United States

      Remember though, although it is healthy it is a higher calorie fruit!

    • teaches12345 profile image

      Dianna Mendez 4 years ago

      I love guacomole, in fact, I just had some tonight on my tostada. I have tried most of your suggestions, except for the english muffin. I will be trying this next time for sure. It is always good to hear that something you love is so healthy for you. Thanks for the education.

    • profile image

      david stillwagon 4 years ago

      Didn't realize that avocado had so many health benefits!

    • cre8ivOne profile image

      cre8ivOne 4 years ago from Midwest, USA

      I love guacamole! Nice and informative hub!