Perfect Guacamole Recipe, with 7 Ingredients

Avocados were first used by the Aztecs and since then, they’ve been highly sought after for their health benefits. Avocados are used in one of the most popular dips of all time — guacamole.

Let’s face it, guacamole can be used in a ton of ways. It’s a dressing, dip, spread and snack. It’s vegan-friendly, gluten-free and insanely healthy. But it needs to be made right, which you’ll be able to do with this easy guacamole recipe.

Guacamole: Healthy or Not?

Yes, of course guacamole is healthy. That’s because avocados are high in healthy monounsaturated fats, such as oleic acid. They also have anti-inflammatory properties and are high in potassium, magnesium and fiber. This is exactly why they are considered one of the world’s healthiest superfoods.

Other ingredients in this easy guacamole recipe include garlic and cilantro — two nutrient-dense herbs that contain antioxidants and possess anti-inflammatory, health-promoting properties.

But with avocados and guacamole, there can be too much of a good thing. Keep in mind that avocados are higher in calories, and although you don’t have to count your calories to be healthy, you should be mindful of portions when consuming high-calorie foods.

Recipe Nutrition Facts

Guacamole is packed with nutrients and that’s mostly because of the avocados. These superfood fruits contain heart-healthy fats, fiber, folate, vitamin K, vitamin C, potassium and more.

The ingredients added to this guacamole recipe only enhance the nutrition profile. Garlic contains alliin and allicin, two health-promoting sulfur compounds, and it’s rich in flavonoids. While cilantro supports detoxification and lime is loaded with vitamin C.

One serving of this homemade guacamole contains approximately:

138 calories
2 grams protein
12 grams fat
9 grams carbohydrates
1.4 grams sugar
5.8 grams fiber
473 milligrams sodium (32 percent DV)
20 micrograms vitamin K (23 percent DV)
14.2 milligrams vitamin C (19 percent DV)
0.24 milligrams vitamin B6 (19 percent DV)
0.17 milligrams copper (19 percent DV)
70 micrograms folate (18 percent DV)
328 IU vitamin A (14 percent DV)
1.8 milligrams vitamin E (12 percent DV)
1.5 milligrams vitamin B3 (11 percent DV)
461 milligrams potassium (10 percent DV)
0.1 milligrams vitamin B2 (10 percent DV)
27 milligrams magnesium (9 percent DV)
0.16 milligrams manganese (9 percent DV)
51 milligrams phosphorus (7 percent DV)
0.06 milligrams vitamin B1 (6 percent DV)

Guacamole Ingredients

2 very ripe avocados
1 lime
2 cloves of garlic, minced
1 teaspoon sea salt
1 small tomato, diced
¼ cup of red onion, diced
¼ cup of fresh cilantro, chopped

How to Make Guacamole

Spoon out avocados into large bowl. Add lime juice, minced garlic and sea salt.
With a spoon, mash together until mixture becomes creamy.
Add in diced tomato, red onion and cilantro, and mix until well combined.
Serve immediately with sliced red peppers, celery or carrots. If your diet allows some carbohydrates, consider serving with some organic blue corn tortilla chips.

Potential Add-Ins

When it comes to making an easy guacamole recipe, you have plenty of add-in options. This recipe calls for lime juice, garlic, sea salt, tomato, red onion and cilantro.

The combination of flavors in this creamy guacamole enhances the flavor, so if you want to know what to add to guacamole to make it best better — try these!

Looking for more potential add-ins for making guacamole from scratch? Try some seasonings, like pepper, paprika and cayenne pepper. Lemon juice enhances the flavor of guacamole and adding balsamic vinegar can add to the acidity, but features a bit of sweetness too.

Storage Instructions

You’re likely familiar with the way guacamole turns a sad brown color over time. Even after an hour of being out, the color begins to change. This happens because the smashed avocado is exposed to air and an enzyme in the fruit reacts with the oxygen to cause this color.

So how do you make guacamole so it doesn’t turn brown? One way is to store the guac in a container, make sure it’s pressed down flat so there are no air pockets and cover the surface with a little bit water. Then seal the container. This ensures that no air gets inside.

Another way is to store the guac in a container and again, press it down and smooth-over the top so there are no air pockets. Then cover it with plastic wrap that sits against the surface of the guacamole, allowing no air to get inside.

There you have it — the best guacamole recipe that you can prepare ahead of time for entertaining or keep in the fridge for yourself.

Other Recipes that Use Avocado

The post Perfect Guacamole Recipe, with 7 Ingredients appeared first on Dr. Axe.