Guacamole on the Go

Avocados are so full of flavor; you don't need much to turn them into delicious guacamole. Here's a quick recipe.

guacamole in a white bowl
Yield: 2 servings

Ingredients:

  • 1 ripe avocado, gently rubbed under cold running water
  • 1/8 teaspoon powdered cumin
  • Dash of cayenne pepper, optional (about 1/16 teaspoon)
  • 1/2 to 1 ripe Roma tomato, washed and diced; or use about 1/4 cup of grape or cherry tomatoes cut into smaller pieces
  • Salt (if desired)

Directions:

  1. Wash hands with soap and water.
  2. Cut avocado in half. Remove skin and pit.
  3. Mash avocado with potato masher, pastry blender or fork.
  4. Mix in cumin and cayenne pepper.
  5. Stir in tomatoes.
  6. Taste; add more cumin and cayenne as needed. Add salt to taste, if desired. Enjoy!
Notes: 
  • 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 or fresh vegetables!
  • 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.

Nutrition Information:

  • Calories 120
  • Total Fat 11g
  • Saturated Fat 1.5g
  • Cholesterol 0mg
  • Sodium 5mg
  • Total Carbohydrates 7g
  • Fiber 5g
  • Total Sugars 1g, includes 0g Added Sugars
  • Protein 2g
  • Vitamin D 0%
  • Calcium 2%
  • Iron 6%
  • Potassium 8%
Nutrition Software Used: 
ESHA Food Processor

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