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Alice Henneman, MS, RDN, UNL Extension in Lancaster County
Avocados are so full of flavor; you don't need much to turn them into delicious guacamole. Here's a really quick recipe.
- 1 ripe avocado
- 1/8 teaspoon powdered cumin
- Dash of cayenne pepper, optional (about 1/16 teaspoon)
- 1/2 to 1 ripe Roma tomato, diced; or use about 1/4 cup of grape or cherry tomatoes cut into smaller pieces.
- Salt (if desired)
- Mash avocado with potato masher, pastry blender or fork.
- Mix in cumin and cayenne pepper.
- Stir in tomatoes.
- Taste; add more cumin and cayenne as needed. Add salt to taste, if desired.
NOTE: Guacamole prepared without lime or lemon juice may turn brown sooner, so it is best to eat this version right after preparation.
Tastes great served with low-fat corn tortilla chips!
Though avocados are high in fat, most of the fat is heart-healthy monounsaturated fat. According to the Centers for Disease Control and Prevention, avocados are loaded with nutrients such as dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. They're also cholesterol and sodium free. Avocados contain 60 percent more potassium per ounce than bananas. Two tablespoons of mashed avocado or 1/5 (about 1 oz.) of a medium avocado provides about 55 calories.