Easy guacamole recipe | Wellness Mama

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When I was little, my mom’s guacamole recipe was one of the first things I learned to make. Today it is a recipe my kids make regularly. In fact, I can hardly call it a recipe because it’s so easy to make. But it’s a nutritious, easy snack, condiment, or topping that my kids love.

All about avocado

Avocados have a unique fatty acid profile and are rich in monounsaturated fats. They are a good source of fat-soluble vitamins such as vitamin K, in addition to potassium and other nutrients. I wrote more about avocados and compiled a list of recipes at this post.

Avocado is one of the few foods high in healthy fats and fiber, which makes them useful for digestion. They are one of the first foods I feed my babies for their nutritional profile. When I need one egg-free mayo recipe, I use avocado. They are much less allergenic than eggs (and are autoimmune).

Avocados are usually part of the vegetable category, but they are actually fruits. More than 1.5 billion are consumed annually in the US

The most popular type of avocado in the world is the Haas avocado and it has an interesting history …

In the 1930s, a California postman named Rudolph Haas discovered an avocado in his backyard and patented it in 1935. All modern avocados date back to Haas avocado. The popularity really increased in the 70s and now, Haas avocados are grown in California, Florida and especially in Mexico. Did you know that Mexico has five different climates and growing seasons, which allow avocados to grow year-round?

The special balance of healthy fats and nutrients also makes avocados ideal for hair and skin. I’ll talk more about it here.

The Humble Guacamole

Although avocados have only gained popularity in the United States in recent decades, they have been popular in other parts of the world for centuries. The Aztecs considered them a superfood, having some of the first guacamole recipes. The word guacamole comes from an Aztec word meaning “avocado sauce” and was just a simple mix of avocado puree, tomato and spice.

While avocados may have taken a while to catch on in the United States, they are now definitely popular. As is guacamole, the recipe in which they are most commonly used.

In fact, September 16th is National Guacamole Day!

My easy guacamole recipe

My guacamole recipe is a purist recipe that is similar to the original Aztec recipe with minimal ingredients. I use avocado, sauce, lime juice and some spices. We really like the list of minimal ingredients to let the avocado taste shine.

My kids love this recipe because it’s very easy to make. They often prepare guacamole to eat with carrot sticks or banana chips for lunch or as a healthy snack.

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Simple guacamole recipe

An incredibly simple guacamole recipe with minimal ingredients to mimic the original Aztec variations.

Instructions

  • Cut the avocados in half and carefully remove the well.

  • Remove the meat from the avocados and place in a medium bowl.

  • Add the sauce, spices and lime juice and grind with a fork until everything is evenly mixed, but still lumpy.

  • Serve with seedless vegetable sticks or chips for healthy, stuffed food or snack.

Notes

The use of prepared sauce makes this recipe incredibly easy and quick. If you don’t have organic or homemade sauce or don’t like the taste of guacamole sauce, replace:

  • 1 medium-sized tomato, diced
  • ¼ cup of red onion, cut into thin cubes
  • 2 TBSP of chopped fresh coriander

Nutrition

Service: 0.25tax | Calories: 86kcal | Carbohydrates: 6g | Protein: 1g | Fats: 7g | Saturated fat: 1g | Sodium: 177mg | Potassium: 285mg | Fiber: 4g | Sugar: 1g | Vitamin A: 131IU | Vitamin C: 7mg | Kicks: 13mg | Iron: 1mg

Do you have a familiar guacamole recipe? How do you get it?



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