Do you know when National Guacamole Day is? Let me rephrase that…were you aware that there was a National Guacamole Day? Well there is! Today, November 14th, was National Guacamole Day and what a great day to enjoy this delicious dip that also happens to be a nutritious treat.
Guacamole is easy to make and each of its ingredients have nutritional benefits. Check out the basic ingredients to a guacamole dip below and see for yourself!
· Avocado: The main ingredient in guacamole can sometimes get a bad rap as having too much fat. It is true that avocados are high in fat however the oil avocados contain are “good” fats. The monounsaturated fats in avocados are heart-healthy. Avocados also contain the phytochemical lutein, potassium, fiber as well as vitamins C and E! These nutrients can improve skin quality and clarity!
· Tomatoes: Tomatoes are packed with antioxidants and phytonutrients including lycopene, vitamins A, C and K, niacin and calcium. These nutrients provide tomatoes with powerful benefits such as filtering the blood, improving skin quality, and reducing cholesterol and the risk of gallstones.
· Onions: Onions have an abundant source of health benefits it can bring you to tears! They are a source of the antioxidant Quercetin as well as vitamin C, E, potassium and folic acid. Among the health benefits of onions are prevention of cataracts, atherosclerosis and they are good for the heart.
· Garlic: Garlic contains Allicin, a powerful antioxidant that is formed from crushed garlic. Garlic can help lower blood pressure and blood cholesterol. Enjoy garlic raw to gain the most health benefits. Raw garlic can also work as an antiviral, antibacterial, antimicrobial and antifungal agent.
· Lemon/Lime Juice: When making your guacamole, be sure to include fresh lemon or lime juice for the best benefits. These fresh juices are an excellent source of the powerful antioxidant vitamin C. Vitamin C neutralizes free radicals thereby reducing inflammation and swelling and also decreases symptoms of osteoarthritis, reduces cholesterol, the risk of diabetes and kidney stones. Benefits of vitamin C are also associated with reduced risk of life threatening diseases such as heart disease, stroke and cancer.
· Cilantro: Don’t sell this seasoning short, cilantro contains quite a few nutritional benefits! Antioxidants include camphor, carvone, elemol, geraniol and limonene. Cilantro can also relieve feelings of nausea, indigestion, bloating and symptoms of urinary tract infections. The seeds of cilantro reduce cholesterol and blood sugar. Last but not least, cilantro has anti-inflammatory and antibacterial properties and can kill salmonella and remove unhealthy metals like mercury, from the body.
There are many different variations of guacamole as it can sometimes include chilies, spices like cumin, or additions like corn, cheese or chicken. It is important to enjoy guacamole fresh as the avocado’s start to brown if out to long. Remember to enjoy guacamole in moderation and try enjoying it with vegetables or a low-fat chip.
Break out your pestle and mortar and try this easy recipe below or tell us about your favorite guacamole recipe!
4 Haas Avocados
2 Plum tomatoes, diced
2 limes, juiced (approximately ¼ cup lime juice)
½ red onion, chopped
1 clove garlic, crushed
2 Jalapenos, thinly sliced
½ cup cilantro
½ teaspoon salt
½ teaspoon pepper
1. Pit avocados and scoop out the flesh and mash in a large bowl.
2. Add tomatoes, lime juice, onion, garlic and jalapenos and mix thoroughly.
3. Season with cilantro, salt and pepper.
Tip: Leave 1 pit in the guacamole to slow browning!
Serving Size: ¼ cup
Per Serving: 62 calories, 5 gram total fat, 0.5 gram saturated fat, 0.5 polyunsaturated fat, and 3.0 gram monounsaturated fat.