Fresh Guacamole

Guacamole is a classic Mexican dip made from fresh, ripe avocados. The term comes from the Aztec dialect and literally means avocado sauce. It’s the perfect topper for almost any Mexican food or salad, but it has to be made fresh to truly live up to its potential.

Avocados are a healthy source of monounsaturated fat including oleic acid. This healthy fat reduces low density lipoproteins (LDL or "bad" cholesterol) while allowing for higher levels of high density lipoproteins (HDL or "good" cholesterol). This unique feature supports your liver in detoxifying fats from your system and reduces your risk of high cholesterol and heart disease.

Your Body Needs Healthy Fats

Your body needs "healthy fat" to function properly. Healthy fats are critical for building flexible cell walls, hormone production, clear thinking, protein digestion and liver detoxification. The scare of heart disease, high cholesterol and obesity has caused all fats to be lumped into the category of "bad" and harshly avoided by the health conscious. The truth is that these health conditions are caused by excessive quantities of low quality fats eaten in inappropriate proportions.

A low-fat or no-fat diet can be just as dangerous as a high fat diet. Low-fat diets can lead to serious deficiencies and health conditions. For optimal health, eat moderate amounts of healthy fats in their natural, whole state. Avocados, olives, nuts and seeds are all great sources of healthy fat!

How to Select Ripe Avocados

There are many versions of classic guacamole, but the most critical factor is perfectly ripe avocados. If they are still bright green in color, they are not yet ripe – they should darken first. Then test that they are soft enough to gently press into. If they press too easily, they may be overripe. If you purchase them hard, allow them to ripen at room temperature for several days. If they are already ripe, store in the refrigerator to keep from over-ripening.

This recipe is simple and a favorite amongst kids and adults alike. To make it spicy, add cayenne, onion, garlic and/or fresh jalapeno or chili peppers.

Ingredients

(use organic whenever possible)

2 ripe avocados
2 tablespoons lemon or lime juice
1 diced tomato
3 tablespoons chopped cilantro
½ teaspoon sea salt

Directions

Cut avocados in half and remove seeds. Scoop flesh into a bowl and mash with fork.
Mix in the other ingredients. If serving later, add the lemon/lime juice last and leave it sitting on top – mix in when ready to eat.
Garnish with cilantro and serve with rice crackers, flax crackers or as a topping for your salad or entrée.

Serves 2-4

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