Tag Archives: fatty acids

Cucumber Lime Guacamole

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Avocados too fattening?
Most of us rave about Mexican food but hate the fat that comes with it, right? Most traditionally made Mexican food and restaurants do come with a drawback of preparing ingredients with lard and oils high in trans fats. Guacamole, if prepared healthfully, isn’t one of them.

Avocados do have fat but they contain the kind we need. Yes, we actually need fat, to help us absorb vitamins and prevent deficiencies, keep our hair and skin healthy, control cravings, and keep us satiated. Avocados also offer a chock-full of nutrients including fiber, vitamin B6, C, E, K, folate, potassium, and super healthy omega-3 fatty acids to name a few.

Considering the amount of fat avocados contain, their actually very good for the heart. Oleic, avocado’s primary fatty acid along with the other omega 3’s make this super food a winner for heart health. This fruit (fruits have seeds) has been proven to stop inflammation, so its an anti-inflammatory. A recent study found that persin,  a natural compound found in avocado, slowed breast cancer growth by 99% and killed over 95% of the cancer cells!

When peeling avocados, make sure to include the greenest part of avocado, which is the flesh closest to the peel as shown below. Critical health promoting carotenoids are in greater concentration there so scrape out everything touching the skin before discarding. 

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Ingredients

  • 1 large ripe Avocado
  • 1/4 cup Grape Tomatoes, chopped
  • 1/2 large Cucumber, peeled, seeded, and chopped
  • 1 medium Jalapeno, seeded and minced
  • 1 small Lime, juiced
  • 1 clove Garlic, minced
  • 1/3 bunch Cilantro, minced
  • Pinch of pink or sea salt to taste

Instructions

  1. Smash up the avocado in the bowl you plan to serve it in with a fork until its pretty smooth. You can leave some chunks if you prefer it that way. If your avocado was small to medium then use 2.
  2. Mix in the lime juice and your desired pinch of salt and pepper to taste. Himalayan pink salt is whole and adds minerals.
  3. Prepare all other ingredients on a cutting board, tomatoes, cucumber, radish, jalapeno, garlic, and cilantro.
  4.  Fold in all ingredients in the avocado bowl until the avocado smothers everything. Your done!
  5. Serve as a healthy dip with organic baked corn chips or better yet, vegetable sticks! Nutrition tip: Avocados increases the absorption of  carotenoids found in carrots by a whopping 200-400%! So slice up those carrot sticks to dip them in!
  6. If you are waiting to serve others, cover it with plastic wrap directly on the surface of the guacamole to prevent oxidation reaching inside the bowl. Refrigerate until ready. 

Yield: Fills a bowl for about 4 people. For a more spicier guacamole, add some of the seeds in. Otherwise this recipe is mild.

References for Avocados:
 The Worlds Healthies Foods 
https://www.californiaavocado.com/nutrition/nutrients
https://nutritionfacts.org/video/are-avocados-good-for-you/