Guacamole recipe made with heart healthy avocados

Avocados make the list of “the world’s healthiest foods“.  They are low in sugar and high in fiber.  According to WebMD, avocados provide about 20 vitamins and minerals.  The potassium in avocados helps to control blood pressure.  Pregnant women can benefit from eating avocados because of their folate, which is important for cell repair.  Lutein is beneficial for the eyes.  B vitamins help fight disease and infection.  Avocados also provide vitamin C and vitamin E.

Bare in mind that avocados (at 45 to 50 calories per ounce) are high in calories.  Yet, avocados are often listed as a superfood.  Although they are high in calories and fat, the fat is monounsaturated fat.  Monounsaturated is the kind of fat that helps to reduce bad (LDL) cholesterol and to increase the good (HDL) cholesterol when eaten in moderation.  Guacamole is one of the most popular recipes that contains avocados.  The following recipe can be made in minutes.


  • 2 to 3 ripe avocados (peeled, pitted, and mashed)
  • 2 tablespoons of lime juice (or the juice from one lime)
  • 1/4 to 1/2 cup of onions (diced)
  • 2 to 3 garlic cloves (peeled and minced)
  • 1 teaspoon cumin
  • Salt (to taste)
  • Pepper (to taste)
  • Fresh or jarred jalapeƱo peppers (diced – to taste)
  • 1/2 cup of diced tomatoes (optional)
  • 1 tablespoon of cilantro (optional)
  • 1 tablespoon of garlic powder (optional)


  1. Mix the mashed avocado and the other ingredients in a bowl.
  2. Refrigerate the mixture for about an hour.
  3. Serve the guacamole immediately for the best flavor.

 Tips for storing avocados:

  • Unripe avocados can take 4 to 5 days to ripen.
  • Store avocados at room temperature to allow them to continue to ripen.
  • Ripening can be sped up by placing an avocado in a paper bag with an apple or banana.
  • An avocado is ready to eat (or refrigerate) when the outside skin is dark and when the fruit yields to gentle pressure.
  • Refrigerating an avocado may slow down ripening.

Tips for and preparing:

  • Wash avocados before cutting into them to prevent the transference of dirt and germs to the fruit.
  • Use a knife to cut around the avocado’s stone lengthwise.
  • Twist the two halves to separate them.
  • The flesh of the avocado can be scooped out with a spoon, or sliced inside the skin.

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