Guacamole Recipes and Avocado Facts

Chef Robin’s Guacamole

(make 4 – ½ cup servings)

  • 3 ripe avocados
  • ¾ cup finely chopped tomato
  • 1 finely chopped jalapeño pepper (seeds and veins removed)
  • 3 tablespoons of finely chopped red onion
  • 3 tablespoons minced fresh cilantro
  • Juice of 1 lime
  • Salt to taste

Robin’s Instructions:  

Remove flesh from the avocado into bowl. Squeeze juice of the lime onto the avocado (this helps keep the avocado flesh from browning). Mash the avocado with a fork to desired consistency. Add remaining ingredients. Adjust salt amount to taste.

Guacamole is best served right after it is made, as it does not hold well. A helpful tip if you need to hold it for a while is to place a piece of plastic wrap directly on top of the guacamole pressing out any air between the wrap and guacamole. Place in the refrigerator.

½ cup serving:

  • Calories: 265
  • Total fat: 20g
  • Carbs: 11g
  • Protein: 10g

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Chef Peter’s Guacamole

  • 2 avocados
  • 1/4 red onion
  • 1/2 to a whole fresh jalapeño
  • 1/4 cup chopped cilantro
  • 1 fresh lime
  • Salt and pepper to taste
  • Diced tomatoes optional

Peter’s Instructions: 

Two ripe avocados; should still be slightly firm, cut in half (top to bottom) peeled and pull the large seed out. Cut into long strips and dice as evenly as possible. Put into a bowl and add 1/4 of a medium sized red onion minced finely. 1/2 to a whole jalapeño depending on how hot the pepper is and your preference. If you prefer you could use a serrano pepper, slightly hotter and a slightly different flavor profile. 1/4 cup of finely chopped cilantro again a little more or less based on preference. Juice of one medium lime and salt and pepper to taste.  Using a dinner fork, blend well and break up the chunks to make it smoother. I like mine fairly chunky but you can mix it until it is completely smooth if you prefer. If you are so inclined, you could also add some diced tomato at this point. I would recheck the seasoning if you do add.

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Avocado Facts: 
(Facts are for a 3.5 ounce serving of avocado)

  • Avocado’s contain 20 different vitamins and minerals including:
    • Vitamin B5 14% rda
    • Vitamin B6 13% rda
    • Vitamin E 10% rda
    • Vitamin K 26% rda
    • Vitamin C 17% rda
    • Potassium (more than a banana) 14% rda
    • Folate 20% rda
    • Small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorus, Vitamin A, B1, B2 and B3.
  • Avocados are loaded with heart-healthy monounsaturated fatty acids and fiber
  • Eating avocados can help lower cholesterol and triglyceride levels
  • The fat in avocados can help you absorb nutrients from plant foods
  • Avocados contain a lot of powerful antioxidants for eye health
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