HOLY GUACAMOLE! MEATLESS MONDAY Takes on Guac!

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As if #MeatlessMonday isn’t enough, today is NATIONAL GUACAMOLE DAY!!!

I feel like I hit the food holiday jackpot!!!

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In case you missed last week’s Mexican Monday post, it’s OK because today is ALSO National Mexican Independence Day…so get those fajitas sizzling this week!

OLÉ!

Avocados are such a versatile fruit: excellent on sandwiches or in salads…atop black bean or tortilla soup…whipped into a chocolate mousse (recipe coming soon!)…or as the perfect party guest in the form of GUAC (it totally makes all the other dips jealous!). image

Even better, guacamole is a waist-watcher’s dream; it has that bad-for-you creamy decadence, but is really packed with essential nutritionkind of like that bad boy you think you shouldn’t date who turns out to be the perfect gentlemandoes that even exist???

Anyways, back to the guac….check out why you should indulge tonight:

 

  • A medium avocado contains 250 calories, 21g fat (~15% of fruit is fat), 12g fiber, 2.7g protein.
  • About 63% of an avocado’s fat is heart-healthy monounsaturated fat that’s been shown to lower “bad” LDL cholesterol. 
  • High in fiber: Just a quarter of an avocado provides 4g fiber.
  • Packed with vitamins K, C, B6, E, and riboflavin.
  • Aids absorption of fat-soluble phytonutrients like lutein and beta-carotene. So eating carrots dipped in guacamole boosts your body’s use of the carrot’s nutrients.

While not all guacamole recipes these days are made with avocado, guacamole is conventionally defined as avocado-based. Avocado’s simple, but delicious, flavor makes it the perfect springboard for fun guacamole combinations.

In honor of National Guacamole Day, I’m highlighting some of my favorite avocado-based guacamole concoctions and others from around the web!

TRADITIONAL GUACAMOLE is like an old Ford Mustang…classic and never goes out of style! If you want a go-to delicious guacamole dip, try this: Image

1 medium Hass avocado, perfectly ripe

¼ cup tomatoes, chopped

¼ cup yellow onion, chopped

½-1 tsp salt, to taste

¼ tsp black or white pepper

½ clove of garlic, minced or ½ tsp granulated garlic

1 tsp chili powder

¼-½ tsp red chili flakes or cayenne pepper, more if heat-inclined

dash cumin

2 tsp lime juice (Generous squeeze of lime)

Optional: cilantro, chopped jalapenos, jarred salsa

Directions: Mash avocado with a fork to a chunky consistency. Add spices (salt, pepper, garlic, chili powder, cayenne pepper, and cumin) until thoroughly combined. Mix in tomatoes, onion, lime juice, cilantro, and jalapenos. For an extra chunky version add ¼ cup corn and ½ cup black beans. Do not over mix. If you prefer thinner guac, add ½ tablespoon of your favorite jarred salsa to thin.

ImageFor a Mediterranean flare, try switching up traditional Mexican guacamole flavors by infusing classic Greek elements: olives, red onion, capers, and cucumbers.

GREEK GUACAMOLE:

1 medium avocado

¼-½ tsp red wine vinegar

¼ cup red onion, chopped

¼ cup cucumber, chopped

½ tbsp capers

1 tbsp kalamata olives, chopped

½ tsp salt

¼ tsp black pepper

½ tsp dried oregano

Optional: sprinkle of feta cheese on top

Directions: Mash avocado with a fork, then add red wine vinegar, spices (salt, pepper, oregano), then mix in chunkier ingredients (onion, cucumber, capers, and olives) until well combined. Garnish with feta & olive.

Or, try these variations FROM AROUND THE WEB:

Vegangela’s Broccoli Guacamole is a great way to sneak an extra serving of veggies into a kid-friendly snack. While I’m not a usual defender of sneaking children veggies, if they’re already eating guacamole, a healthy food, bumping up the nutrition unknowingly isn’t as bad (or am I merely justifying it??). Either way, adding broccoli to guacamole is yummy for both children and adults!

Clockwise from top left: Broccoli Guacamole, Guac-Humm-mole, Spicy Edamame Guacamole, Indian Guac

Clockwise from top left: Broccoli Guacamole, Guac-Humm-mole, Spicy Edamame Guacamole, Indian Guac

This homemade Guac-Humm-mole via Bonnie Taub-Dix (@eatsmartbd) is a hybrid of two favorite party dips: traditional guacamole and hummus. Bonnie’s guacamole contains more protein than traditional guacamole because of the addition of hummus and Greek yogurt! Scoop it up with pita chips or veggies for a healthy afternoon snack or dollop it on your salad for lunch!

While Shape Magazine calls their Spicy Edamame Guacamole a great summer snack, I think it’s perfect year-round! Boosting guacamole’s protein by blending in edamame qualifies this dip as an ideal afternoon pick-me-up.

Another cultural twist on traditional guacamole, this Indian Guac is quite unique. Infused with curry powder (I would even add more tumeric for anti-inflammatory benefits), serve with naan, India’s pita, or use crudités for this spicy mixture.

There are so many other guacamole recipes you can find…the guac-i-bilities are endless…but I enjoy the uniqueness of these nutritiously delicious recipes! Which one are you making for your #MeatlessMonday?

 

4 thoughts on “HOLY GUACAMOLE! MEATLESS MONDAY Takes on Guac!

  1. Now THIS is an article I am saving as a bookmark — guacamole is my jam (probably should have used that for your chia article! oh well!). One question though, for us nutrition newbies, what does the absorption of phytonutrients do for your body and how is it important? Thanks, Chelsey!

    • Lots of phytonutrients act like antioxidants in our bodies, so they help us fight diseases (like cancer and heart disease), reduce inflammation, and fight free radicals (which can lead to disease). Some examples you may have heard before include carotenoids (like beta-carotene (in carrots, makes vitamin A in our bodies) and lycopene), flavonoids (like catechins in green tea or quercetin that reduces risk of asthma), or resveratrol (in the skin of red grapes or red wine that combats heart disease).

      Hope this helps! Thanks for being a loyal reader!

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