Easy Guacamole

A simple variation on the traditional Mexican method, this quick and delicious guacamole recipe goes well for breakfast, lunch and as a healthy snack.

Servings:

4

Ready In:

10 minutes

Cal/Serv:

127 calories

Good For:

Lunch / Snack

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About This Recipe

By: Edo Russell

A simple variation on the traditional Mexican method, this quick and delicious guacamole recipe goes well for breakfast, lunch and as a healthy snack.

Guacamole was first made by the Aztec people, perhaps as early as the 14th century in what is now central Mexico. Avocados are rich with healthy, monusaturated fats, fibre and vitamins, and this creamy dish is packed with nutrition.

 

Ingredients

  • 2 ripe avocados
  • Juice of half a medium lemon
  • 1/2 teaspoon chili flakes
  • 1/4 teaspoon smoked paprika (otherwise, paprika)
  • 1/2 teaspoon salt, or to taste
  • black pepper, to taste

The absolute secret to success is quality avocados. Ripe avocados that are soft to the touch must be used; hard, unripe avocados will not produce a strong taste or creamy texture.

The traditional Mexican version takes a little more work: add 1/2 diced onion; 50g diced, deseeded, skinned tomato flesh; a small handful chopped coriander (cilantro) and replace lemon with juice of one lime.

Smoked paprika adds a savory depth of flavor.

Nutrition

Avocados are rich with healthy, monunsaturated fats, fibre and vitamins, and this creamy guacamole dish combining lemon and avocado is packed with nutrition.

Monounsaturated fats help lower LDL cholesterol (bad) and increase HDL cholesterol (good) which research suggests helps prevent heart disease.

You can enjoy good quantities of Vitamins A, B2, B3, B5, B6, B9, C, E, K as well as the minerals Copper, Potassium, Iron and Manganese in each serving.

  • Vitamin B9 (Folate, helps with cell renewal) 16% 16%
  • Vitamin B6 (Pyridoxine, helps with movement, memory and blood flow) 16% 16%
  • Dietary Fiber (helps lower blood cholesterol and aids with constipation) 15% 15%

Step by Step Instructions

STEP 1

Halve the avocados by running a knife lengthways around the stone. Remove the stone and scoop the flesh with a spoon into a bowl.

STEP 2

Mash the avocado flesh with a fork within the bowl until mostly  smooth. Mix in the lemon juice, pepper, salt, smoked paprika and chili.

STEP 3

Adjust the spices according to your taste: large avocados may need a little more salt; small ones may not for example.

STEP 4

Serve immediately, or leave to chill in the fridge. To avoid browning of the top layer from oxidation, give the guacamole a “skin” of cling film, pressing air bubbles away gently with your fingers.

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