Guacamole is a condiment full of nutrients and great flavor.

Guacamole Super food

When first eating guacamole you need to look beyond the army green color of this dish.  Don't listen to unkind thoughts from many people of the way it looks. Don't judge a guacamole by its looks, as the saying goes. Once you have an association with this rich flavorful dip or condiment, you will over look the army green pasty look and treasure the flavor and satisfaction from these grenade looking treasures.

Guacamole is often eaten with or a condiment to a number of foods.  Guacamole is often eaten as dip for tortilla chips.  Guacamole is often eaten as a compliment to dishes like tacos and burritos.  Guacamole can and should be eaten as an alternative dip for vegetables and crackers as well.  The natural form of guacamole is made by essentially squashing avocados with some complimentary ingredients. 

The final product and ingredients can be very healthful if they are prepared in a way that doesn't incorporate additional oils, cheeses or fats. In excess.  Nutrition, wellness and health aside Guacamole is a delicious dip, spread or condiment.

5 Key Vitamins Contributing to Guacamole Nutrition

Guacamole nutrition is the direct result of nutrients that are found in an avocado, which is the main ingredient in guacamole.   Guacamole is a nutrient dense food.

1/2 cup of guacamole contains:

  • about 125 calories
  • 2 grams of protein
  • 9 grams of carbohydrates, fiber which aids in digestion
  • 11 grams of monounsaturated fats which aid in reducing LDL levels

Guacamole has many nutrients

  1. Vitamin B6
  2. Vitamin C
  3. Potassium
  4. Vitamin E
  5. Vitamin K

The oils act similarly to olive oil in that they reduce LDL cholesterol levels which are bad cholesterol and aid in raising HDL levels, or good cholesterol.  Truly Guacamole, free of additional additives and preservatives, is a great source of nutrition.  The best way to get guacamole free of additives and preservatives is making it yourself. 

Guacamole consists of the option of certain ingredients in addition to the main ingredient Avocado:

  • Cilantro
  • Jalapeno
  • Garlic or Roasted Garlic
  • Lime juice or Lemon Juice
  • Diced Tomato
  • Olive Oil
  • Onion or Shallots
  • Salt and Pepper

With these ingredients added to the avocado it is still wholesome, you could leave all in the ingredients in the recipe or leave some out depending your likes or dislikes.  The recipe is still very nutritious. While chips are delicious try avoid eating chips in excess, find other foods to eat guacamole with.  A suggestion would be to dip vegetables like celery, carrots, peppers and cucumber into guacamole.  

Authentic Guacamole

Authentic Guacamole looks at the original intentions of the creator of the dish. The key to this is the alligator pear, avocado, or what used to be known for that.  You can see where this might have gotten this name.  The coarse like green exterior, resembling the skin of an alligator.  The shape pear like in nature.

The fruit hangs from trees that reach heights of 16 - 20 feet when grown.  The avocado doesn't grow from a new tree until 3 years of maturity. They are harvested by hand, with varying harvest dates depending on which of the 3 types you grow hass, cold hardy, or day avocados.  The avocado makes up 90% of the recipe for freshly made guacamole.  

Recipes for guacamole vary depending on what flavors you like to compliment your guacamole.  The addition of hot peppers, or prominence of lime juice and cilantro or similar citrus herb flavors.  You may add roasted garlic or a touch of sweetness for those folks with passion for this flavor.

Whatever your like is, guacamole is a treat, rich in flavor, loaded with nutrients.  Eating avocados in guacamole or on a sandwich makes it easy to eat healthy.

Easy Guacamole

Easy guacamole, that is easy.  Wait, yes it is just that easy.  Certainly the most difficult thing of guacamole or using avocados is learning how to get the avocado out of the skin.  This actually isn't that hard yo understand.  If you hold the avocado in your non dominant hand.  Take a knife and pierce the skin, be cautious of your hand.  Run the knife around the avocado the long way, pierce it to the pit or seed.

Once you have gone completely around the avocado, put the knife down.  Grab each side of the avocado, twist each half in opposite direction.  One half should have the pit in it.  Take the base of your knife and pierce the pit, with the knife embedded in pit you should be able to remove it by turning your knife and removing the pit.

View the video below to get an idea of both how to prepare a ripe avocado and how to prepare this guacamole recipe.  It really is simple and is an easy guacamole recipe to create

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Guacamole is a naturally rich spread or condiment that is coveted for its nutritional content, and its great flavor.  This can be used sliced as an addition to a sandwich or salad or as a spread or dip used as a condiment for South American and Central American dishes.
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Calories: 8kcal


  • 2 each Avocados
  • 1/2 tsp Jalapenos finely diced
  • 1 T Cilantro chopped
  • 1 T Lime Juice
  • 1 tsp Onion finely chopped


  • 1. Cut avocados in half
  • 2. Remove seed, tap with the bottom of the knife blade, when the blade pierces the seed it should stay embedded in. Remove the seed.
  • 3. Slide a spoon into the skin under the avocado, remove avocado
  • 4. Place the avocado on your cutting board, make horizontal cuts about 1/2 inches apart.
  • 5. Run your knife through the avocado vertically than about 1/2 inches apart
  • 6. Place all ingredients in a bowl and mix thoroughly
Nutrition Facts
Amount Per Serving
Calories 8
% Daily Value*
Carbohydrates 1g0%
Vitamin C 7.4mg9%
* Percent Daily Values are based on a 2000 calorie diet.

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