Guacamole is a fantastic source of heart healthy (unsaturated) fat. Use it as a dip for vegetables or quesadillas, or as a spread on a sandwich or toast. Bought too many avocados? Try adding them to a smoothie for a delicious, smooth texture.



 

    Serves: 6 servings    Total Time:  10 minutes Prep Time: 10 minutes Cook Time: 0 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Avocado - 3 ripe avocadoes  Lime\_juice - 3 Tablespoons Garlic - 1-2 teaspoons, minced  Onion - 1 Tablespoon, minced Cumin - ¼ teaspoon, ground  Salt - ¼ teaspoon Pepper - ¼ teaspoon Cilantro - 1-2 Tablespoons, chopped Hot\_sauce - to taste 

## Instructions

Step 1

Pit the avocados: cut in half lengthwise until you reach the pit. Keep the knife still and turn the avocado with your free hand. When you’ve sliced all around the pit, twist the avocado halves in opposite directions to open the avocado.

Step 2

Remove the pit with a spoon and scoop the avocado flesh into a bowl. Mash with a fork until mostly smooth.

Step 3

Add the remaining ingredients and mix.

 

### Notes

- When refrigerating guacamole, to avoid discoloration, cover with plastic wrap and press wrap directly on the guacamole. Refrigerate for up to 7 days.
- For those who like tomato in your “guac”, try adding 1½ cups of diced fresh tomato or 1 (15-oz) can diced tomato, drained. Double your portion with 10 extra calories!

## Nutrition Information

  Serving Size: 6 servings of ⅓ cup serving Calories: 132 Calories Fat: 15g Saturated Fat: 2g Carbohydrates: Net Carb: 9g Dietary Fiber: 3g Protein: 2g Sodium: 137  

## Dietary Restrictions

 Vegan