Amazing Avocados: Our recipe for Heavenly Guacamole

By Lisa Brant | 13th July 2014
A photograph of our delicious guacamole

Heavenly guacamole is a favourite here at La Crisalida. Simple and tasty to make at home, you will never want to buy shop-bought processed guacamole again! Try our tasty recipe with a salad, crunchy vegetable sticks or vegetable crackers for a healthy and filling summer snack.

One portion of our wonderful guacamole will also help to maintain normal cholesterol levels, due to the oleic and linoleic acid content (monounsaturated fat). Avocados themselves are cholesterol free and low in sodium. By adding avocado to your salad you will also increase absorption of two key carotenoid antioxidants—lycopene and beta-carotene.

Avocados are good for heart rhythm regulation due to their 13 essential minerals, including potassium. Your blood cells also get a boost for building and repairing (thanks to the magnesium, copper and iron content).  Avocados keep your skin looking youthful, due to the Vitamin A (softens) and Vitamin E (prevents premature aging) content. Eat them or put them on your face as a face mask! They are also excellent for your B vitamins – especially folate, B5 and B6 – and help to combat essential fatty acid deficiencies. What a super healthy boost!

Many people are worried about the calories and fat in avocados…remember, not all fats are bad and, actually, the fat in avocados is good for your health. For example, half of the total fat in avocado is provided in the form of oleic acid, which also helps our digestive tract as well as maintaining normal cholesterol levels.

Avocado tips:

•  Buy avocados when they are hard and allow them to ripen at home, so you can time the ripening to suit you. (Avocados do not ripen on the tree, only after they have been harvested from the tree).
•  To ripen avocados more quickly, you can place them inside a brown bag for a day or two, or put in a bowl with ripe bananas or other ripe fruit.
•  You know an avocado is ripe when the skin turns from green to a dark brown-green colour and it feels slightly soft when it is gently squeezed.
•  Avoid bruised avocados as this can affect quality.
•  Eat when they are at their peak, when semisoft.
•  If you only want to eat half, leave half with the stone in, sprinkle the exposed avocado with lemon juice to prevent discoloration and refrigerate.
•  You can tell when an avocado is too ripe because it rattles a little when you shake it – the stone has pulled away from the flesh!
•  If the avocado becomes too ripe, use it as a face mask!
•  Avocados with lemon juice can be used as a laxative – simply mush the avocado up and add 1 teaspoon of lemon juice (or cider vinegar).
•  Avocados do not juice (in a juicer), so if you want to add them into your morning juice, use the blender to mix the avocado in with the ingredients from your juicer, to make a thick, substantial breakfast juice-cum-smoothie.
•  Peel your avocado with your fingers (like you would peel an orange skin), which leaves more of the dark green outer layer of flesh to eat, then slice or cut into cubes and add to a salad.

Guacamole

Serves: 4
Calories: 1118 (279 per portion)

Ingredients

  • 2 large ripe avocados
  • Juice of one lime or to taste (can also use lemon as well or instead of lime)
  • ½ onion, finely chopped (use red or salad onions)
  • 1 fresh green chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • ¼ tsp ground cumin
  • 1 tbsp chopped fresh coriander, plus extra leaves to garnish

Method

1. Cut the avocado in half length ways and twist the two halves opposite directions to split. Stab the stone with the point of a sharp knife and lift it out.
2. Peel, then coarsely chop, the avocado and place in a non-metalic bowl. Squeeze over the lime juice.
3. Mash the avocados with a fork until the desired consistency is reached – either chunky or smooth.
4. Mix in the onion, chilli, garlic, cumin and chopped coriander.
5. Serve with your buckwheat tortillas, mushroom and pepper fajitas, salad and chunky tomato salsa for a truly Mexican delight!

Headshot of Lisa Brant - Founder of La Crisalida Retreats
Lisa Brant

Lisa has been working in the field of health for over twenty years, first as an epidemiologist and now following a more alternative route! She is a therapeutic hatha and yin yoga teacher and also teaches mindfulness meditation. Lisa is a nutritionist so designs all our menus, as well as running the retreats. She is also qualified in NLP and hypnosis. Over the years Lisa has overcome her own health challenges with severe endometriosis and is happy to share her story.

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