Guacamole

July 13, 2016

 

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Guacamole recipe:

 

4 avocados

1/4 cup chopped cilantro

1 lemon juiced (approximately 3 tablespoons)

1 teaspoon crushed garlic

1 teaspoon cumin

1 teaspoon salt

 

Peel, pit and mash avocados.  Add the rest of the ingredients to combine.  Serve with chips or as a topping on tacos.

I live in a small town in northern San Diego County called Fallbrook, CA.  It used to be the avocado capital of the world before the fires, drought and a avocado tree disease wiped out many of the groves.  It still produces the majority of avocados in the United States but the title of world producer now goes to Mexico.  However, back in Fallbrook's heyday, they wore that title proudly.

 

My guacamole recipe has cumin in it which adds a smokey twist that makes people say yum.  I have been making it this way for years and every time a new person tries it they ask me what that flavor is.  It's just subtle enough to add interest without overpowering the avocado.  I don't add tomatoes or onion because I like the simplicity of the citrus and cilantro flavors.  

 

Avocado is an amazing fruit.  It is high in potassium, Vitamin C, fiber, Vitamin K, the antioxidants zeaxanthin and lutein and monounsaturated fat.  Potassium is an important mineral for blood pressure regulation.  Vitamin C is a collagen builder and antioxidant. Fiber is imperative for digestive health. Vitamin K is needed for blood coagulation.  Please be aware that some medications react adversely with this vitamin so check with your doctor before eating the whole bowl of guacamole. ;-)  Zeaxanthin and lutein are antioxidants that improve eye heath. They can lower the risk of macular degeneration and cataracts. And last but not least, the star of the show, monounsaturated fat.  Specifically, oleic acid which is the same fat found in olive oil.  This fat has been shown to reduce inflammation and may lower LDL (low density lipoprotein) the "bad" cholesterol as well as triglycerides.  Avocados are considered a high fat food, but it is a good fat that has proven health benefits, so if you can resist eating the whole bowl by yourself you will be making a great choice for your recommended fat calories for the day.  As always, I welcome feedback.  Enjoy!

 

 

 

 

 

 

 

 

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