Recipe Central – Three (3) Tantalizing Guacamole Recipes to Excite the Senses
- Jul 12, 2017
- 3 min read
Awe, the magnificent avocado rich in monounsaturated fatty acids (oleic acid) and antioxidants (carotenoids, tocopherols, polyphenols) with emerging science suggestive that fresh avocados may play a positive role in skin, eye, joint and cellular health, while reducing risk factors for cardiovascular disease and diabetes through reduction of inflammatory markers and c-reactive protein levels, a strong predictor and precursor to type 2 diabetes . But how is this possible?
The Life Extension Foundation and pioneer of scientific research aimed at disease prevention and treatment, suggests that the avocado fruit contains a rare seven-carbon sugar called Mannoheptulose, shown to inhibit both synthesis and release of insulin. Thus, it is concluded that consumption in proper amounts would appear to be a natural, dietary solution to Hyperinsulemia (excess blood insulin levels). The unusual ability of this naturally occurring sugar has been studied for more than sixty years with current research focused on the inhibition of insulin secretion (hypoglycemia), obesity, and anti-cancer activity.
Did you know that one-fifth of a medium avocado (about one ounce) has a mere 50 calories and contributes nearly 20 beneficial nutrients, 3 grams of carbohydrates, and less than one gram of sugar per serving to one’s diet? The fiber and fat content can increase feelings of fullness curbing one’s appetite. Because dietary fiber digests at a slower rate, you stay satisfied longer while feeling less deprived. The creamy texture of avocados makes your resolution to eat healthier easier to follow with heart-healthy fats to support basic body functions.
Fresh avocados are a staple in my diet whether served as an appetizer with tortilla chips or crudités, or a quick and easy topping on grilled fish or fresh greens with balsamic vinaigrette. So today, I’m excited to share with you not one (1) , but three (3) tantalizing guacamole recipes that will excite the senses.
Total Time: 10 min
Yield: 6-8 servings
Level: Easy
1. Timeless Guacamole
Ingredients
4 ripe, fresh avocados, peeled and pitted 2 tablespoons fresh lime juice 1 tomato, diced 1 garlic glove, minced 1 jalapeño or serrano chile, minced 1/2 cup cilantro, chopped 1/4 cup diced red onion 1/2 teaspoon sea salt 1/4 teaspoon black pepper, freshly ground
Directions
Remove avocado flesh from skin and pit. In a large stainless steel or glass mixing bowl, mash avocado, sea salt, ground pepper, garlic, and lime juice until you reach the desired consistency. Fold in jalapeño, cilantro, tomato, and onion. Taste and season with more salt or lime juice as desired. Serve immediately.
2. Peach Guacamole (*Photographed Above*)
Ingredients
2 large ripe avocados, diced 1 large ripe peach, diced 2 tablespoons red onion, finely diced 2 tablespoons minced jalapeño pepper (substitute poblano for jalapeño if sensitive to heat) 1 tablespoon lime juice, fresh 1/2 cup cilantro, chopped 1/2 teaspoon sea salt 1/4 teaspoon black pepper, freshly ground
Directions
Remove avocado flesh from skin and pit. In a large mixing bowl combine avocado, jalapeño, onion, lime juice, cilantro, salt and pepper. Mash with the back of a fork, and stir to incorporate the ingredients. Mash until the guacamole is creamy but still has a few chunks of avocado. Add the diced peaches and stir well. Serve immediately.
3. Pineapple Chipotle Mango Guacamole
Ingredients
4 ripe, fresh avocados, peeled and pitted 2 chipotle peppers, finely minced (substitute jalapeños for chipotle peppers) 1/2 teaspoon sea salt 2 tablespoon chopped cilantro 2 tablespoon reserved pineapple juice 1 medium ripe mango, seeded, peeled and diced 1/2 cup crushed pineapple, drained, juice reserved
Directions
Remove avocado flesh from skin and pit. Place diced avocado in a medium bowl and coarsely mash. Add onion to avocado along with chipotle peppers, salt, cilantro, and pineapple juice. Gently mix in mango and pineapple. Serve immediately.
Recipes courtesy of Avocado Central, California Avocado, and Raw Food Recipes.
Guacamole is best served immediately. For short-term storage, seal in an airtight container sprinkled with a little lemon juice and sea salt as a natural preservative to prevent browning.
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