Keeping with the trend, avocados popularity continues to grow. They can be seen anywhere: toast, salads, sandwich toppings, dressings, smoothies, mousses – the list goes on and on! Even as culinary creations continue to evolve, the time-tested favorite way to enjoy avocados will always be guacamole.
You can’t go wrong when preparing guacamole for your next get-together. Avocados contain 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid. Additionally, they are naturally sodium and cholesterol free and full of “good” fats – good meaning monounsaturated. These fats can help to lower blood cholesterol, leading to a healthy heart.
Even though avocados contain these healthy fats, do not forget that fat is still fat! One serving is about 1/5 of a medium avocado, and contains approximately 50 calories and 4.5 grams of fat. When made into guacamole, it can be much easier to consume a larger portion; which is important to keep in mind when dipping in chip after chip! Keep your portions in check by making a small plate for yourself. This will help you to be aware of how much you are actually consuming. If you don’t want to skimp on the portion size, try lightening up this delicious dip! Greek yogurt can be added to guacamole to reduce the calorie content and keep you fuller with its added protein. Try this great recipe below!
Greek Yogurt Guacamole
- 4 ripe medium avocados, seeded and peeled
- 3 limes, juice only
- 2 medium tomatoes, diced
- 1 medium white onion, finely chopped
- ¼ tsp. freshly ground black pepper
- ½ tsp. salt
- 2 cloves fresh garlic, minced
- 1/8 tsp. cumin
- 1/8 tsp. cayenne pepper
- 1 jalapeño pepper, chopped fine
- 1 bunch cilantro, chopped
- 1 cup nonfat plain Greek yogurt
Place avocadoes in a bowl and mash with a fork until desired consistency is reached. Mix in the remaining ingredients and serve!
Tip: Guacamole is a very versatile recipe! Try experimenting with different add-ins like grilled corn, bacon or kale and slice up fresh veggies in place of chips