Sunday, February 6, 2011

Zesty Guacamole

I appreciate the flavor of a perfectly ripened avocado. You know the ones, with the vibrant green flesh, not too soft with a slight crispness to it.  Not only are these fruits tasty in everything from smoothies, tacos, sandwiches and dips but avocados are an exceptional source of  monosaturated fat, known to aid in lowering artery-clogging LDL cholesterol and raise heart-healthy HDL cholesterol. Just a few slices of this creamy fruit offers hefty servings of folate and potassium in addition to vitamin E, lutein (carotenoid linked with heart, prostate and eye health) and beta-sitosterol (plant sterol that inhibits cholesterol absorption in the intestine). This guacamole recipe uses a few bold spices and fresh accompaniments to keep you coming back for more, dip after tasty dip.

  • 3 ripe avocados, halved, seeded
  • 1-2 Tbsp fresh lime juice
  • 1/2 tsp salt
  • 1/2 tsp ground cumin
  • 1/2 tsp cayenne powder
  • 1-2 Tbsp red onion, minced
  • 2 Roma tomatoes, seeded and diced
  • 1-2 Tbsp fresh cilantro, chopped
  • 1 clove garlic, minced

Scoop the flesh of the avocado away from the skin and place in a bowl with lime juice. Add salt, cumin and cayenne and mash together. Fold in the onions, tomatoes, cilantro and garlic. Let sit for 1 hour before serving with your favorite chips, as a side to your favorite Mexican dish or on sandwiches in place of mayo.

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