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The Best Guacamole Recipe to Boost Your Nutrition.

Updated: Jul 11, 2023




I developed a taste for avocados when I moved to the US many years ago. Growing up in Belarus, I never even saw this fruit anywhere at the grocery stores or food markets. I discovered it later when my husband and I used to get Mexican food at the place called Funchos in Riverhead, Long Island. Their guacamole was so fresh and delicious, I used to ask for two containers on the side. When I started to expand my cooking skills and ventured into recreating Mexican dishes at home, my love for avocado grew even more. My family absolutely loves it. In fact, this is the only way they eat their avocados (unless I hide it in a smoothie). When I place a bowl in front of them, it usually only takes a few minutes for them to empty it.


Guacamole is extremely satisfying. It makes a great topping for a toast in the morning, or a warm salad bowl for lunch or dinner, or a perfect "anytime" snack. It takes minutes to make and requires no cooking skills.


Why Homemade Guacamole is Best for Your Health


Making it at home rather than buying from the grocery store has some additional benefits. Commercial guacamole is usually loaded with preservatives and additives to extend its shelf life. As you know, fresh avocados turn brown quickly. In addition, high-pressure processing (HPP) used during the manufacturing process is especially problematic for avocados. During this process, avocados' rich fat content is exposed to oxidation. Oxidized fats are one of the primary drivers of free radicals and reactive oxygen species (ROS) that create oxidative stress in the body. High level of oxidative stress is damaging to cell membranes and is implicated in diseases such as cardiovascular disease, and cancer [1].


Plus, commercial guacamole never tastes as good as homemade!


Let's take a closer look at the guacamole's superheroes team.


I think of fresh homemade guacamole, as a nutritional powerhouse because it blends several nutrient-dense superfoods into an irresistible dip.


Avocado.

  • Guacamole owes its creamy texture to avocados' high concentration of healthy fats, primarily monounsaturated, the ones that are found in extra virgin olive oil. Every single cell in our body needs fats to function. Healthy fats are extremely important for brain function and hormone production.

  • Avocado is an excellent food for keeping blood sugar steady and can reduce cravings for sweets and simple carbohydrates.

  • Incorporating avocados into meals with other vegetables can help boost the absorption of fat-soluble vitamins [1]. So, pairing your guacamole with carrot sticks will increase the absorption of beta-carotene and vitamin A.

  • Avocados are rich in vitamins such as folate, niacin, B5, vitamin C, and vitamin K, as well as minerals like potassium, magnesium, zinc, and selenium.

  • Avocado is also an excellent source of fiber with 13.5 g per fruit. Fiber feeds our microbiome keeping our gut healthy.

Special diet considerations: Avocados are relatively high in histamine compared to some other plant foods, containing 27mg/kg, enough for some sensitive individuals to experience symptoms [4]. If you are on a low histamine diet, it is wise to avoid avocado until your histamine level decreases.


Garlic


Garlic has been used in traditional medicine for millennia. It is well known for its natural anti-bacterial, anti-viral, anti-parasitic, and anti-cancer qualities. It also reduces high blood pressure, fights diabetes, lowers LDL cholesterol, and increases "good" HDL cholesterol[2].


Cilantro


This herb doesn't make it very often into the everyday meals of the standard American diet but is common in Mediterranean, Mexican and Indian cuisine. It is a potent anti-inflammatory herb that fights oxidative stress, protects the body from infections, balances blood sugar, and supports healthy liver function [5]. Moreover, it is a potent chelator of heavy metals [6]. The tea made with coriander seeds is used to treat urinary tract infections. If you do not have a genetic predisposition that makes cilantro taste like soap, try adding this healing herb to various dishes for a powerful nutrient punch.


Cumin

Cumin seeds contain phytosterols, flavonoids, and genistein contributing to its cholesterol-lowering and anti-inflammatory effects [7].



Choosing the Best Avocados.


Peel the stem tip off, and if you see green underneath then the avocado is good inside. If it is brown or has brown dots, the avocado is likely past its prime time.

To avoid this guessing fame, I usually pick avocados when they are still very green and very firm. It takes about 2-3 days for them to reach the perfect ripeness when left to rest on the kitchen counter at room temperature. Avocados are ready to be turned into guacamole when they become slightly soft, but still a bit firm when gently pressed. Just make sure to check on them daily, as their flesh can quickly turn into a mushy brown mess. If you find that they are ripe but you are not ready to use them, place them in the fridge, it will prolong their perfect ripeness stage by a few days.


How to Make the Healthiest Guacamole




Many guacamole recipes call for chopped red onion. I am not a big fan of raw onion chunks, but you may add some finely chopped red onion to this recipe if you like. The same goes for the jalapeño if you like your guacamole hot. Do wear gloves when chopping jalapeño, otherwise, it will burn your bare hands. I learned it the hard way :)


Ingredients:

3 large avocados, peeled

2-3 cloves of garlic, peeled

1 lime, juiced

1/2 tsp cumin powder

1/2 bunch of fresh cilantro, washed.

1/2 tsp Celtic sea salt


Scoop the soft flesh of the avocados into a large bowl, and mash it with a fork, leaving some chunks. Put garlic cloves through the garlic press, or chop finely, and add it to the avocado mash. Separate cilantro leaves from the stalks and chop finely. If using onion and jalapeño, chop them and add to the rest of the ingredients. Add spices and salt.

Serve with grain-free cassava chips, carrot sticks, cucumbers, or celery sticks.

Top your salad, or crusty sourdough toast and sprinkle some pine nuts, if desired.


Enjoy!


Do you eat guacamole often? What is your favorite way to enjoy avocados?

Drop a comment below!




References:


  1. Medina-Meza, I. G., Barnaba, C., & Barbosa-Cánovas, G. V. (2014). Effects of high pressure processing on lipid oxidation: A review. Innovative Food Science & Emerging Technologies, 22, 1–10.doi:10.1016/j.ifset.2013.10.012 https://www.sciencedirect.com/science/article/abs/pii/S1466856413001653

  2. Unlu, N. Z., Bohn, T., Clinton, S. K., & Schwartz, S. J. (2005). Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. The Journal of nutrition, 135(3), 431–436. https://doi.org/10.1093/jn/135.3.431

  3. Pérez-Rubio, K. G., Méndez-Del Villar, M., & Cortez-Navarrete, M. (2022). The Role of Garlic in Metabolic Diseases: A Review. Journal of medicinal food, 25(7), 683–694. https://doi.org/10.1089/jmf.2021.0146

  4. Bower, A., Marquez, S., & de Mejia, E. G. (2016). The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet. Critical reviews in food science and nutrition, 56(16), 2728–2746. https://doi.org/10.1080/10408398.2013.805713

  5. Sánchez-Pérez, S., Comas-Basté, O., Rabell-González, J., Veciana-Nogués, M. T., Latorre-Moratalla, M. L., & Vidal-Carou, M. C. (2018). Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets?. Foods (Basel, Switzerland), 7(12), 205. https://doi.org/10.3390/foods7120205

  6. Sreelatha, S., & Inbavalli, R. (2012). Antioxidant, antihyperglycemic, and antihyperlipidemic effects of Coriandrum sativum leaf and stem in alloxan-induced diabetic rats. Journal of food science, 77(7), T119–T123. https://doi.org/10.1111/j.1750-3841.2012.02755.x

  7. Sharma, V., Kansal, L., & Sharma, A. (2010). Prophylactic efficacy of Coriandrum sativum (Coriander) on testis of lead-exposed mice. Biological trace element research, 136(3), 337–354. https://doi.org/10.1007/s12011-009-8553-0

  8. https://www.researchgate.net/publication/313742829_The_pharmacological_activities_of_Cuminum_cyminum_-A_review



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