National Guacamole Day

Spicy Guacamole

Makes 8 servings

• 4 tablespoons diced white onion
• 1 Serrano pepper, deseeded, cut in pieces
• Juice of 3 limes
• 1 toe fresh garlic, halved
• 1/2 teaspoon sea salt
• 4 large avocados
• 2 ripe tomatoes, diced
• 3 tablespoons minced cilantro
• Dash of cumin
• Dash of ground black pepper
• Cilantro leaves, for garnish

In a food processor, blend onion, Serrano pepper, lime juice, garlic and salt until it forms a coarse paste. Remove to a mixing bowl.

Cut avocados in half and scoop the flesh into the onion mixture. Add tomato, cilantro, cumin and pepper. Mix and mash, leaving some lumps. Top with cilantro leaves and serve immediately.

Per serving: 110 calories, 10 grams fat, 1.5 gram saturated fat, 100 mg sodium, 7 grams carbohydrates, 5 grams fiber, 1 gram sugar, 2 grams protein.

Tips on how to cut an avocado: 

1. Start with a ripe avocado on a cutting board and cut it lengthwise around the seed. We recommend cutting into the avocado until the knife hits the seed, then rotating the avocado with one hand while holding the knife horizontally in the other hand
2. Turn the avocado by a quarter and cut it in half lengthwise again
3. Rotate the avocado halves in your hands and separate the quarters
4. Remove the seed by pulling it out gently with your fingertips
   Tip: Using this cutting method eliminates the other common seed-extraction method (striking the seed with a knife and twisting), which requires some skill and is not recommended
5. Peel the fruit by sliding your thumb under the skin and peeling it back

Other tips:

• While most guacamole dishes are eaten with corn chips, which are high in calories and sodium. A great substitute would be to make simple, homemade tortilla chips or use fresh crunchy veggies to eat the dip with.
• The Mediterranean diet includes fruits, vegetables, whole grains, fatty fish, and foods rich in monounsaturated fatty acids—like extra-virgin olive oil and nuts. Like avocados, some research indicates that these not only contain better fats but also certain micronutrients and bioactive components that may play an important role in reducing risk of heart disease.