Now I’m in a small pueblo called Chapala (about an hour away from Guadalajara, Mexico) visiting my father. It’s a cute little town and suprisingly has quite a bit to offer. The other day we went to an organic market where I picked up some delicious ingredient’s and some sprouted tortillas, vegan apple bread, vegetables, samosas and various flavours of organic hummus. My dad is not vegan but he’s fairly open minded, we went out to eat twice together, once on Valentine’s day and the other night out for Thai food. To be honest, the restaurants we went to were decent but I think I’m a little bit of a spoiled snob when it comes to international cuisine and vegan options… Toronto is a gastronomic galaxy of delicious, inventive and nutritious international cuisine. Other countries I find just lack the creativity so it’s just easier and healthier for me (and for my dad) to eat my own home cooking. So when life gives you lemons, make lemonade but when in Mexico… it’s not the same. You find limes and tons of avocados, cilantros and jalepenos… so I don’t know about you but I think this calls for a guacamole recipe or two!!!
This is one of my favourite dishes, it’s really easy to make, full of flavour and nutrition. Before I begin with the recipe, I’ll begin by sharing some of the health benefits of some of the ingredients, you know just in case you’re not sure if you want to make this dish… once you see how good it is FOR YOUR BODY you won’t have much reason not to. 😉
Health Benefits of Avocados (the main ingredient) (sourced from Authority Nutrition)
- Considered a Super Food In a 100g serving avocado offers many of the Required Daily Amount (RDA) of 20 vitamins and nutrients such as Vitamin K 26%, Folate 20%, Vitamin C 17%, Potassium 14%, Vitamin B5 14%, Vitamin B6 13%, Vitamin E 10%, and also smaller amounts of Magnesium, Phosphorous, vitamin A, B1 (Thiamine), Manganese, Copper, Iron, Zinc, B2 (Riboflavin) and B3 (Niacin)
- Cholesterol Free and Sodium Free but also low in saturated fats, it contains 15 grams of healthy fats as well as 2 grams of protein in just 160 calories
- Contain More Potassium than Bananas most people do not get enough potassium which helps reduce blood pressure and risk of heart attacks, strokes and kidney disease
- Promotes a Healthy Heart It’s true, avocados are a high-fat food, one of the fattiest out there but what is in this type of fat is oleic acid which reduces inflammation leading to certain cancer. It also does not oxidize easily and is a good option for cooking.
- High in (soludable) Fiber which feeds the friendly gut bacteria and promotes optimal functioning of the body and metabolic system. 100g of avocado provides 27% of the RDA and provide benefits for weight loss as well.
- Can Lower Cholesterol several controlled trial studies have shown that avocados can reduce cholesterol levels significantly, blood triglycerides, reduce LDL cholesterol and increase the good cholesterol in the body by up to 11%
- Help Nutrient Absorption just because food contains a certain amount of nutrients does not mean your body absorbs this amount. Some foods need to be mixed with other foods (such as fats) in order for the body to openly receive the nutritional benefits) such as vitamins A, D, E and K and other antioxidants.
- Avocados are Good for the Eyes because they are rich in antioxidants such as Lutein and Zeaxanthin which promote good eye health and lowers risk of degeneration and cataracts
- Can Promote Weight Loss despite the fact that avocados are high in fat, they is some evidence to actually suggest that they are a friendly weight-loss food. How is this possible? Because avocados are high fiber and low in carbs that can promote weight loss, also because it promotes satiety and this lowers the desire to eat over several hours.
- They are delicious, nutritious and easy to eat! Avocados can be added to salads; they have a rich creamy texture that’s rich in fat and easy to blend with other ingredients (or make vegan ice-cream with)! Perfect for guacamole 😉 and once cut open, to prevent oxidization either add lemon juice to aoid discolouration or if you have a bowl of guacamole, you can also leave the seed in.
Now that I’ve told you why you should enjoy this creamy superfood, here is a recipe that’s more than just your average avocado dip, it’s a Fiesta!
- 2 ripe avocados
- 1 plum tomato
- 1/4 red onion (diced)
- 1 handful of coriander (finely chopped)
- 1 jalapeno pepper (minced)
- 2-3 garlic cloves (minced to taste, or use a paste)
- 1 green onion (minced)
- 1 1/2 ripe limes (juiced)
- 1 sprinkle himalayan sea salt (to taste)
- 1 sprinkle (black pepper)
- 1 drizzle of olive oil over the top
- 1 drizzle of chipotle pepper sauce over the top
- 2 tbs Argentine chimichurri spice (if desired)
- 1 tbs oregano *if desired
- Wash all ingredients before preparation.
- Cut and mix all ingredients as directed. Mix in a large bowl and let sit until juices and flavours soak in.
To keep this a healthy dish, rather than eating with fried corn tortilla chips, try using chopped veggies such as red pepper wedges or toasted zucchini chips; another healthier but more traditional option could be to enjoy with sprouted whole grain tortilla crisps