Guacamole – Squash that Avocado

The most famous dish made from avocado is guacamole. Some say it’s a dip, for others spread or even salad. The guacamole was a traditional meal of Aztecs (Mexico) made from mashing tomatoes, onions and avocados. In the 16th centuries during the first world travels and explorations, Spanish brought back to the old world this simple receipt that changed during the times.

The basis for guacamole is avocado. Unique and incredibly nutritious – this is how we could describe this fruit! While other fruits mainly consist of carbohydrates, avocado is filled with good fats. 

With 160 calories in 100 g, an amazing 123 calories come from fat. In 100 g of avocado you can find 15g of fat (23% of daily value) while carbs only 9 g and fiber 7 g. It is also a good source of vitamins C, E, K, B6 and minerals especially potassium, copper, magnesium, calcium. Yes, bananas are a good source of potassium, but avocado beats banana – 40% more potassium! Avocados do not contain any cholesterol or sodium and are low in saturated fat. Sounds amazing? It’s not surprising that some refer to avocado as a superfood. (Data Source) 

There are many recipes for making a guacamole dip and every one has its own ingredient that makes one dip better (different) than the other. 

Ingredients for Guacamole

• 2 large, ripe avocados
• 1 lime juice (or as prefered)
• 2 teaspoons olive oil
• 1/2 red onion, finely chopped
• 1 fresh green pepper, finely chopped (take out the pits!)
• 1 squeezed garlic clove
• 1/4 teaspoon ground caraway
• salt and pepper

How to make guacamole from scratch?

Slice the avocado lengthwise and then turn the halves in the opposite direction to separate them. Remove the kernel with the tip of a knife.

Peel the avocado halves, then chop and place in a large bowl. Sprinkle with lime juice and drizzle with oil.

Crush the avocado with a fork to give it a greasy, grainy or smooth appearance. Stir in the onions, peppers, garlic, cumin. Season with salt and pepper.

Transfer the resulting mixture to a tray and serve immediately so that the dish does not lose color. Decorate as desired.

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Eat healthy and take care of your nutrition especially if you are an active person.