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!
- 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
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.