Easy Guacamole Recipe

easy guacamole recipe

     This easy guacamole recipe can be a mainstay in your life since what makes humans happy is eating fat and plant fats are not going to make you fat!      If you eat too much of anything and snack on high glycemic foods, the white, sugary, salty ones, all bets are off of course.    But let's just say you have forsworn the white foods and you are eating a "clean" and low glycemic diet.   

     Then you can eat your avocados with abandon!

    Within reason of course - 1/4 avocado or 2 tablespoons of guacamole is a serving.     Avocado is so nutritious it is one of the super foods.  One excellent way to get enough of the plant fats and add this fruit  is to eat guacamole but people tend to not make it because it has so many ingredients.  It doesn't have to take so long.  Here's my “quick and dirty” way.    

  •  3 T. salsa (chunky tomato salsa is best)
  • 2 large avocados mashed
  • 1/2 cup cilantro chopped fine
  • 1 T. lime juice
  • 1/2 teaspoon salt

Two tablespoons of guacamole is 50 calories, 4 grams of fat and 4 grams of carbohydrates.

     Remove the avocado pits by making a slice around the avocado down to the pit.  Twist the 2 halves and scoop out the pit with a spoon.  Mash the avocado in a bowl with a large fork and add the rest of the ingredients.  Stir well and garnish with cilantro sprigs.   It will keep for a few days if you leave the pit in the guacamole. 

     The best salsa for this is found in the refrigerated section of your grocery store.   The brand I think makes a good guacamole is  La Mexicana because it is so chunky with pieces of tomatoes, onions and peppers. 

      Now you can use it as a spread, in your burrito or taco,  to eat with fish or on a salad.   When you are eating 1500 calories a day you need at least 40 grams of fat.  Two tablespoons of guacamole is only 4 grams and on  a Ry-Krisp cracker (or other whole grain cracker) that's about 70 - 80  total calories and it's a low glycemic snack.   Eat it with 6 oz. of unsweetened coconut or almond milk and an orange or apple and  you have a balanced snack that sustains your blood sugar.  

     It's easy to overdo on eating too many saturated (animal) fats like red meat and butter.  But plant fats are a different story.  We need lots of plant fats.   Including the right kind of fats in your meal or snack makes the difference in really satisfying your appetite.  That's so important!  If you feel satisfied you won't want to overeat or snack on junk foods. 

     Most people get far too many of the saturated fats and not enough of the plant fats which have the essential fatty acids.   Of course what you eat with them  counts.     Sugar plus fat equals fat storage. 


     Avocados are super good for you providing monounsaturated fats in oleic acid which is one of the essential fatty acids. They are high in potassium and help you to control diabetes by reducing triglycerides. 

    The oleic acid will help you to lower cholesterol and it reduces inflammation.   Inflammation is now believed to be the cause of many serious diseases and it goes along with carrying too much weight.

     There are two varieties of avocado that are especially good.  The Hass avocado which is grown in California and has very dark green, bumpy skin.    It's particularly rich and creamy.  There's another special variety grown in Hawaii called the Kahalu'u avocado which is also known as the butter avocado which you won't ever taste unless you go to Hawaii.    If you go to the islands look for it.  It’s a reason to get a room with a kitchenette!    You can't bring it home with you and it's not available in the mainland. 

      Avocados help to regulate blood sugar, prevent arthritis and promote heart health.  They contain lots of antioxidants, fiber, a high amount of folate, magnesium, potassium, and vitamins B5, B6 E and K.       

     This is such an easy guacamole recipe there’s no excuse not to make it often!

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