Guacamole – A Delicious Healthy Fat
Guacamole, the creamy and flavorsome dip originating from Mexico, has gained immense popularity worldwide for its irresistible taste and versatility. Made primarily from avocados, this vibrant green concoction offers not only a delectable experience but also numerous health benefits. Guacamole is surprisingly very easy to eat and for many people its the only way they will eat avocados which are a source of healthy fat.
The Healthy Ingredients Found In Guacamole
The primary ingredient of guacamole is the avocado, a fruit renowned for its rich and creamy texture. Avocado’s are packed with heart-healthy monounsaturated fats, offer a good dose of fiber, vitamins (such as C, E, and K), and minerals (such as potassium). They promote satiety, support brain health, and may help reduce the risk of chronic diseases. Make sure your avocados are ripe.
Along with avocados, guacamole typically includes lime juice, tomato, onion, garlic, and cilantro. Each food adds a special flavor and nutritional benefits to this healthy fat. Here are the main ingredients and their benefits:
– The tangy citrus flavor of lime juice complements the creaminess of avocados while also acting as a natural preservative and giving you a dose of vitamin C.
– Tomatoes provide juiciness, lycopene antioxidants, and vitamins, and garlic offers immune-boosting properties. Opt for ripe yet firm tomatoes for best results.
– Onions add crunch and a distinct savory flavor. Onions contain antioxidants and sulfur compounds that may offer anti-inflammatory and anti-cancer benefits. They also provide fiber and vitamin C.
– Garlic lends a delightful flavor and depth to guacamole. Use minced or crushed garlic for a mild yet distinct taste. Garlic has been recognized for its potential health benefits, including immune-boosting properties and the ability to reduce cholesterol levels and blood pressure.
– Chopped cilantro (also known as coriander leaves) brings a refreshing herbal note to guacamole. If you’re not a fan of cilantro, you can omit it or substitute it with fresh parsley.
Healthy Ways to Serve Guacamole
While guacamole is commonly enjoyed with tortilla chips, there are healthier alternatives to pair it with. Consider the following options:
– Serve guacamole with an array of colorful vegetable sticks such as carrot, cucumber, bell pepper, and jicama. This adds crunch, extra nutrients, and lowers the overall calorie intake.
– Opt for grain free or seed crackers that provide additional fiber and nutrients. These crackers offer a satisfying crunch and pair well with guacamole.
– Use large lettuce leaves, such as romaine or butter lettuce, as a base to wrap a spoonful of guacamole along with your favorite protein and veggies. It creates a light and refreshing option for a guilt-free snack or appetizer.
Clean and Easy Guacamole
2 ripe avocados
Juice of 1/2 lime
1/4 cup diced, seeded tomatoes
1/4 sweet onion, chopped fine
1-2 garlic cloves, minced
2 T fresh, chopped cilantro (optional)
Instructions:
1. Slice the avocados in half, remove the pit and scoop the avocado out of the skin and place in a mixing bowl.
2. Using the back of a fork, mash the avocado against the sides of the bowl until it rich and smooth and creamy.
2. Add the remaining ingredients and stir together.
Servings: 4
Calories: 128
Fat: 11 g
Carbs: 2 g
Fiber: 1 g
Protein: 2 g
Guacamole is a great way to enjoy your healthy fat. Take advantage of those overripe avocados to make this healthy dip that can be used as a healthy fat with meals or snacks. I’d love to hear from you on social media or comment on this post.
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