Guacamole Recipe: added health benefits

A good guacamole recipe is great to have and eat however; did you realize the health benefits the avocado provides? Yes, the guacamole recipe has a few calories, therefore, don’t be piggy and consume massive amounts daily, however enjoy the added health benefits of the avocado and all the ingredients it takes to make it.

According to the world’s healthiest foods, “Arthritis—including both osteoarthritis and rheumatoid arthritis—are health problems that have received special research attention with respect to dietary intake of avocado.” World’s healthiest foods continue to say, “

The term "anti-inflammatory" is a term that truly applies to this delicious food.”

Nutrients and daily values in 146 grams or 1-cup of Avocado:

• Fiber    15.4 grams
• Vitamin K   48.3 units
• Calcium 28 mg
• Folate          186 mcg
• Vitamin C    23 mg
• Vitamin E   4.76 mg
• Potassium      1116 mg
• Magnesium     67 mg
• Vitamin B6  .591 mg
• Sodium          16 mg
• Sugars            1.2 g

 The nutritional facts provided by the ndb.nal.usda.gov

 The anti-inflammatory nutrients of the avocado are things such as antioxidants, beta-carotene, apha-carotine, vitamin C and E, selenium, zinc omega-3 fatty acids and the list goes on-and-on check it out.

Now factor in all the other ingredients it takes to make a good guacamole recipe and the added health benefits. You have cumin, onions, tomatoes, red peppers, fresh lime juice and garlic.

Ingredients for this Guacamole recipe: added health benefits

•  4 medium avocados cut in half and seed removed
• 1 tsp ground cumin
• 2 tsp garlic powder
• ½ cup sweet white or red onion; minced
• 1 medium, ripe, Roma tomato; diced
• 2 hot peppers of choice; such as the jalapenos or spicier Serrano’s
• ½-¾ cup sweet red bell pepper; minced
• 4 tbsp Lime juice, fresh or concentrate
• Himalayan salt; to taste
• White or black ground pepper, to taste
• Hot sauce and cilantro; optional

 Instructions for this Guacamole recipe: added health benefits

1. Wash the avocados before cutting them open and remove the seeds. With a spoon or rubber spatula, scoop out all the meat from the avocados into a bowl.
2. Mash the avocados but do not puree` them. A few chucks are just fine.
3. Dice and or mince the onion, tomato and hot peppers of choice.
4. Fold in the cumin, garlic, onions, tomatoes, peppers and lime juice.
5. Add the salt and pepper to suit your own personal taste. Gently fold once again.
6. If you enjoy the taste of cilantro and hot sauce, add it at this time.
7. Seal airtight and refrigerate. Use within a day or two for the best flavor.

Any guacamole recipe is truly made to suite your own personal taste. Just remember avocados are good for you in moderation. Change up the recipe to make it as hot and spicy as you enjoy it.  Use fresh and healthy vegetables and you will have a guacamole recipe: added health benefits too.