Guacamole Like You've Never Tasted Before
Avocados have been grown in Central and South America since approximately 8000 B.C.E. It wasn’t until the 1900’s that avocados have been cultivated in the United States. Avocados are rich in potassium, containing more of this mineral than 2-3 bananas.* This superfood also boasts 9-13 grams of fiber, depending on the size and variety. This is equivalent to 36-52% of women’s 25 mg. daily recommended intake and 24-34% of men’s 38 mg. recommended daily intake. Since fiber is a complex carbohydrate, which is broken down slower in the body, it balances blood sugar levels and helps you feel satiated longer.* I experienced this firsthand after eating a sizable portion of guac one evening; I felt so satisfied that I turned down the main course. Since that day forward, eating enough fiber has been a breakthrough in curbing my caloric intake. Plus, it’s been such a fabulous excuse to hone my recipe for guacamole! After a lot of trial and error, I’ve found that the magic touch is the balance between garlic, lemon, and salt—all in synchronization—without one overpowering the other. The other trick is to not cut up the avocado too much after removing it from the shell, or it will turn aguado (watery) with the squeeze of a lemon. Without further ado, here’s the recipe!
Ingredients
- 1 ripe, large Hass avocado
- 2 T. chopped fresh tomatoes
- ½ diced jalapeño, seeds and veins removed
- 1 T. more or less of chopped cilantro
- Juice of ½ lemon
- 3 large garlic cloves, minced
- Salt to taste
- High-quality tortilla chips, like Casa Sanchéz Gorditas (thick cut), available at Safeway.
Directions
- Step 1 Chop your tomatoes. Use only fresh tomatoes, including any variety such as Roma, tomatoes on the vine, cherry, or heirloom tomatoes. Just choose a variety that is ripe and be sure to discard any excess tomato juice. To do this, cut the tomato in half horizontally and squeeze out the seeds and juices. Then, remove the leftover seeds with a spoon and chop, tossing the fruit into a large mixing bowl. Note: if you store your tomatoes in the refrigerator, try taking them out thirty minutes before to ensure optimum flavor.*
- Step 2 Next, dice the jalapeño, removing the seeds and ribs for a mild guacamole (the compound, capsaicin, that gives chiles its heat is generally found in the seeds and ribs). Continue by rolling the cilantro in a log and slice to avoid this herb from turning dark and watery.** Next, mince the garlic (I use elephant garlic when it’s in season). Combine the tomatoes, jalapeño, garlic, and cilantro in the same large mixing bowl.
- Step 3 Then, slice the avocado in half and use a spoon to remove the pit, scooping out the fruit. Add the avocado to the veggies in the mixing bowl. When cutting into the avocado, be careful that it isn’t brown on the inside. The avocado should give on the outside but still be firm to the touch. Chop the avocado in big chunks, taking heed to not overly mash the flesh. You can always refine the size later on, but if you cut the avocado too fine at first, it will become watery with the added squeeze of lemon juice.
- Step 4 Now, squeeze the lemon juice into the guac and fold in all ingredients, breaking up the chunks of avocado if too large. I like having bite-size chunks of avocado in my guac but adapt it to your preference. Finish by seasoning with salt to your taste. The guac should be an orchestra of flavors between the salt, lemon, and garlic. Serve with high-quality tortilla chips. I enjoy Casa Sanchéz Gorditas (thick cut) if they’re available in your area. I find mine at my local Safeway grocery store.
While you often think of guacamole as a splurge, its star ingredient, avocado, is nutritively high in fiber and potassium. So, indulge in this mouth-watering appetizer, which is alway the hit of any occasion, whether a simple family gathering or a potluck where you want to impress your friends. Enjoy!
Nutritional Information: servings: 2 (½ a batch), calories: 179, total fat: 14.9 g., saturated fat: 2.2 g., cholesterol: 0 mg., sodium: 873 mg., total carbohydrate: 12.8 g., dietary fiber: 7.6 g., total sugars: 2.3 g., protein: 2.8 g., calcium: 27 mg., iron: 0.8 mg., potassium: 629 mg., magnesium: 36.5 mg., vitamin C: 29.8 mg.
SOURCES
*Murray, Michael, and Jospeh Pizzorno, with Lara Pizzorno. Bottom Line’s Encyclopedia of Healing Foods. Stanford, CT, Bottom Line Inc., 2017.
** Briwa, Bill. The Everyday Gourmet. Rediscovering the Lost Art of Cooking. The Teaching Company, 2012.