Guacamole Salad

Guacamole Salad: This is one of my most favorite creations. I call this guacamole salad because I like it with little more than just smashed avocados. This fresh combination bears no relation to the  green like goo from the Exorcist served in most Mexican restaurants in the U.S. This is a delightfully tasty and healthy treat. One of my favorite memories of this little guacamole salad was when we were vacationing in Merida, Mexico with some good friends. We walked down to the local open air market. Using our best broken Spanish we were able to buy the ingredients we needed as well as a pile of fresh corn tortillas. We went back to the hotel and mixed up the guacamole poolside, squeezed some fresh lime juice for margaritas and made a meal of it. Muey Bien!

Guacamole Salad

  • 4 Avocados (preferably Haas), roughly mashed
  • ½ bunch fresh chopped cilantro
  • Juice of 1 lemon
  • Juice of 2 limes
  • ¼ tsp of lemon zest
  • ¼ cup chopped red onion
  • ¼ cup chopped red pepper
  • 1 small chopped jalapeño and/or 1 tbsp adobo sauce (add more if you like it hot)
  • 1 finely chopped and seeded roma tomato
  • 2 finely chopped garlic clove
  • Salt and pepper to taste

Combine all the ingredients except the cilantro into the food processor Pour the citrus juice over the avocados to help prevent them from turning brown. Pulse for and 8-10 seconds, add the cilantro and pulse for 3-5 more seconds.  Serve immediately or cover the top directly with plastic wrap to avoid the guacamole from discoloring and refrigerate. Allow to come to room temperature to serve.

Healthy Byte: Avocados are super rich in oleic acid, omega-9 fat and monounsaturated fat.  The monounsaturated fats are believed to actually lower cholesterol. In studies exami

ning this, “bad” cholesterol, LDL, and triglycerides both went down. The HDL or “good” cholesterol went up. Another substance that is thought to lower total cholesterol is beta-sitosterol. Beta-sitosterol was shown to reduce cholesterol in 16 human studies as noted in a 1999 issue of The American Journal of Medicine. Monounsaturated fat like that found in avocados has also been linked to a reduced risk of cancer and

All values approximate

All values approximate

diabetes. These fats are a key component to the Mediterranean diet, which is many studies, has lowered heart disease. Avocados also contain luten, a natural antioxidant that helps

 your eyes stay healthy and maintains healthy skin. Avocados are also a great source of fiber with an average of 11-17g of fiber per avocado. When you shop, realize that there is a difference between California and Florida avocados. A California avocado has 20% fewer calories (approximately 289 calories as compared to 365 for the Florida variety).  California avocados also have approximately 13% less fat, 60% less carbohydrates, and are higher in luten than their Floridian brethren. However, Florida avocados have roughly 20% more potassium.

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5 responses

12 08 2009
Jennifer

Indeed, my absolute favorite!!

9 10 2009
GeneTinsley

what a great site and informative posts, I will add a backlink and bookmark your site. Keep up the good work!

12 10 2009
whatscookingwithdoc

Thanks,
Glad you’re enjoying.
-Doc

31 03 2011
Carol Schoonover

Hi Dr. Michael, Thank you for this wonderful webpage and FB page. I couldn’t wait to get home after our visit to your Office to check these out. Thank you for sharing the great info and recipes. I will be trying alot of them out on my BF, Mark.

C- U -N- 6 Months 🙂

31 03 2011
What's Cooking with Dr. Mike: The Grassroots Gourmet™

@Carol:Thanks, please spread the word if you enjoyed and we need blog subscribers and FB fans!

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