National Guacamole Day

The importance of healthy fats as a part of a nutritious eating plan is becoming more and more emphasized in the world of health and nutrition.  In celebration of National Guacamole Day, which is tomorrow, I am going to talk about one of the richest sources of healthy fats – the avocado!

Avocados are the star ingredient in guacamole, a delicious staple Mexican food that has won over the taste buds of people all over the world.  Guacamole that you find in restaurants have the potential to be laden with added salt, but this traditional dip can be made healthier at home and is filled with nutrients.  Avocados, the primary ingredient in guacamole, provide an abundance of essential nutrients, including fiber, potassium, vitamin E, B vitamins and folic acid.  Though avocados have a high fat content, the fat that they provide are heart healthy mono and polyunsaturated fatty acids that are essential for good health.

Guacamole is very easy to make at home, but first you should know a little bit about avocados, since they are a tricky fruit when it comes to selection and storage. When selecting avocados in the supermarket, they should have firm skin, no soft spots and yield gentle pressure when ripe.  Look under the button stem on the end.  If it’s green, the avocado will be perfectly ripe but if it’s brown, it is likely to be brown and slimy on the inside.  Unripe avocados should be stored at room temperature in a brown paper bag and moved to the refrigerator when ripe for up to 2-3 days.

When making guacamole, you will more than likely use the entire avocado. But if you are using a portion of the avocado on your sandwich or in your lunch salad, be sure to store the leftover avocado with the pit in place to minimize browning. You could also drizzle a little lemon juice over the open end of the avocado to prevent browning.

There are many versions of guacamole but to make a classic version, just add ime juice, chopped tomatoes, salsa, cilantro, onion and garlic to the mashed avocado.  With all of these tasty additions, there is no need to add salt!

The next time you have a get together with friends or family, make some homemade guacamole to serve with whole grain pita chips or fresh veggies as a healthier “munchie” for your guests.  Guacamole can also be a delicious topper for sandwiches, burgers, or to accompany a rice and bean sauté.  So treat your body to a nutrient packed meal and add guacamole to your menu this week in celebration of National Guacamole Day!

Your turn to take action: What is your favorite way to eat guacamole?

Like this post? Share it!