3 Ingredient Guacamole Dip
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 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.
Preparation Time
Nutritional Facts for Guacamole
| Nutrition Facts | |
|---|---|
| Serving size: 2 Tablespoons | |
| Calories | 51 |
| 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. | |
Ingredients
- 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. By dicing them, it is easier to make sure that you have more evenly mashed the avocado. Cut into bigger chunks if you do like to have pieces of unmashed avocado.
- Stir in salsa and garlic. Play with the amounts until you have the desired taste. It is much easier to add more salsa or garlic than it is to add 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 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, which is one of my favorite ways to eat it. I cannot eat sour cream due to a dairy sensitivity and have found that anytime I would have used sour cream, 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, as well as anyone who is 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 around the world have begun to embrace this superfood because it has incredible anti-inflammatory properties, which helps everything from ulcerative colitis to asthma and any other inflammatory health issues.
They contain several different 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. Not only does it lower cholesterol, but it also 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 a great variety of uses. You can eat it plain or make it into guacamole. It is an excellent addition to salads, sandwiches, and baked potatoes
Citation
- "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
