Recipes

Appetizers

Guacamole

Guacamole makes a delicious appetizer whether it be a festive gathering or family night. Avocados provide plenty of heart healthy monounsaturated fat and fiber (10g in one cup)! Serve with veggies and multigrain tortilla chips.

Key Nutrients: Vitamin B5, fiber, vitamin K, copper, folate, vitamin B6, vitamin E, potassium, vitamin C

Prep Time
15 minutes
Yield
6 ½ cup servings

Ingredients

  • 4 ripe Haas avocadoes
  • 1 lemon, juiced (roughly 3 tablespoons)
  • 1 teaspoon sea salt
  • 1 teaspoon ground black pepper
  • 6 dashes hot pepper sauce
  • 1/3 cup red onion, diced
  • 1 garlic clove, minced
  • 1 tomato, seeded and diced

Directions

  • Cut the avocados in half and remove the pits. Make three even slices lengthwise and then 4-5 slices horizontally into the flesh (making little cubes) and scoop into a medium sized bowl.
  • Immediately add the lemon juice, hot pepper sauce, onion, garlic, salt and pepper and toss.
  • Add tomato. Mix well.

Nutrition Facts (per serving)

  • Calories
    155
  • Total fat
    13g
  • Saturated fat
    2g
  • Trans fat
    0g
  • Polyunsaturated fat
    2g
  • Monounsaturated fat
    9g
  • Cholesterol
    0mg
  • Sodium
    397mg
  • Total Carbohydrate
    10g
  • Dietary fiber
    7g
  • Sugar
    2g
  • Protein
    2g
  • Vitamin A
    15g
  • Calcium
    18mg
  • Iron
    1mg