Guac!

Guacamole is THE EASIEST dish to make. Whip up a batch in 5 minutes for breakfast with some re-fried beans, for lunch with a few crackers and a hard boiled egg, or for an appy to bring to a dinner party. It looks fancy, and tastes so creamy, yet light because of the citrus.
Guac also works for most dietary restrictions: gluten-free, dairy-free, vegan, heart-healthy, FOODIE-FRIENDLY...you name it!
Serves as many as you want. Aim for 1/2 an avocado per person. This recipe serves 4.
 

THE TOOLS:

  • cutting board
  • knife
  • bowl
  • fork
  • saran wrap (optional for storage)

THE COMPONENTS:

  • 2 avocados
  • juice of 1 lime (1/2 lime per avo)
  • 1-2 gloves finely chopped garlic (1/2-1 clove per avo)
  • 2 tbsp finely chopped red onion (1 tbsp per avo)
  • 1 tbsp finely chopped jalapeño (1/2 tbsp per avo)
  • 1/2 tsp salt (1/4 tsp per avo)
  • chopped cilantro to taste (OPTIONAL)
  • chopped tomato (OPTIONAL)
  • chopped red, yellow or orange pepper (OPTIONAL)
Tools, components & beautifully lit kitchen were kindly provided by Miss Serena Anthony (friend & fellow RD).

Tools, components & beautifully lit kitchen were kindly provided by Miss Serena Anthony (friend & fellow RD).

 

THE HOW TO:

Mash up your avocados roughly with a fork (save the pits for storage). Cut your lime in half and squeeze in the juice. Mix in your finely chopped garlic, red onion, and jalapeño. Sprinkle on the salt. Add in optional components as desired or as available: tomatoes, peppers, cilantro.  

Serve immediately. Or, to store, cover guac (including the pit) with saran-wrap. Press down the saran-wrap to squish the top of the guac so that no air is available to start the browning process. Store in the fridge. TIP: You can always skim off the brown surface to serve again. 

 

THE DIETITIAN REVIEW:

Avocados are rich in monounsaturated fat (omega-9). 

Our bodies need fat. Period. For energy, to protect our organs, to keep our bodies warm, to support cell structure and function, to produce hormones, and to help us absorb fat-soluble vitamins like A, D, E, and K. 

The type of fat does matter and, for heart health, we should focus on replacing saturated and trans fats with unsaturated fats, like the fat found in avocado. 

Not only is unsaturated fat nutritious, but it also promotes the feeling of fullness, or satiety, after eating. This helps to keep our appetite and weight in check without stressing about it. Yes please!

Aim to limit your intake of avocado to about 1/2 a fruit per serving - they are quite calorie dense. 

Oh, and for all you athletes out there, guac is not the best choice for a pre-workout snack because it is slow to leave the stomach, which could cause some GI upset. Enjoy this baby when you have a few hours to spare before putting on your runners or cross-country skis (yes, it is almost that time of year here in Jasper!)

 

And don't forget...friends who guac together, stay together! <3

August 2016 - Calgary, AB From left to right: Kirsten Oilund, Lesley Perez & Serena Anthony

August 2016 - Calgary, AB

From left to right: Kirsten Oilund, Lesley Perez & Serena Anthony