How to Make Simple and Healthy Guacamole

How to Make Simple and Healthy Guacamole www.compassandfork.comGuacamole can be made on a moment’s notice with everyday ingredients. So just perfect when those unexpected guests drop in or you are looking for a starter for a dinner party. And such a popular dish with people of all ages.

With the prime ingredient being healthy avocados, it is also incredibly good for you. Full of good fats and one of the few ingredients that lowers Cholesterol. They are also quite filling, creamy in texture and high in fiber. Avocados tick all the right boxes.

Where did avocados originate? From the Central America food-bowl, like so many ingredients enjoyed these days throughout the world. Most of the major, avocado varieties we enjoy today, have their roots in Guatemala. Read on for a short explanation of the origins of the avocado, the poor man’s butter, as well as to detail some of their health benefits.

Avocados – A Gift to the World from Central America

Did you know the word Guatemala comes from an old Mayan word for “many trees”? And did you know that people from Antigua are still to this day called “panza verde”, or green belly, because of the region’s reliance on avocados in hard times?

How to Make Simple and Healthy Guacamole www.compassandfork.comAlthough the modern, Haas Avocado (accounting for 80% of world production) was patented in Southern California and is a hybrid variety, there seems little doubt the original variety came from Guatemala. Guatemala is also home to the Reed Avocado, a larger, greener and rounder variety than the modern, Haas variety. And just as good I might add. There are also many other, lesser known varieties of avocado originating from Southern Mexico, Ecuador and Peru.

How to Make Simple and Healthy Guacamole www.compassandfork.comWhen you think about how many foods originate from Mexico down to Peru, that are now commonly used throughout the world, it is quite astounding. Here are just a few: corn, squash, beans (the three sisters), tomatoes, peppers and potatoes. Talk about diversity. It is one of the reasons the food from these countries is so good and why you should travel there and find out for yourself!

Earlier, I alluded to the health benefits of avocados. You don’t have to take my word for it, or the word of an avocado producer, this list was put together by scientists:

  • Causes Satiety and Weight Loss
  • Reduces Symptoms of Arthritis
  • Contains More Potassium than Banana
  • Lowers Cholesterol and Triglyceride Levels
  • Absorbs Nutrients from Plant Foods
  • Protects Your Eyesight
  • Beneficial for Pregnant Women
  • Protects Liver from Disease
  • Prevents Vitamin K Deficiency
  • Encourages Longevity
  • Good for Your Bones
  • Improves Your Mood
  • High in Fiber

You can read more about the health benefits from avocados here.

How to Make Simple and Healthy Guacamole

There is no special equipment to make simple and healthy guacamole. All you need is a fork and a bowl. And only 10 minutes of your time.

I like to add a little of cumin, coriander, cayenne (also exceptionally healthy for you) and sea salt. Omit the cayenne for a milder guacamole. Checking for taste, just prior to placing in your serving bowl and add the appropriate spice(s) or lime as you see fit.

I also prefer using limes over lemons, but lemons work well also. And I like to garnish with some fresh cilantro (coriander) to freshen everything up.

I made this recipe in Costa Rica. In both Costa Rica and in Guatemala, you can purchase fresh tortilla chips. They are divine, so much better than store-bought chips. You can see them in the bottom picture of this post.

If you are paleo, serve with vegetable pieces.

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How to Make Simple and Healthy Guacamole www.compassandfork.com
How to Make Simple and Healthy Guacamole
Print Recipe
Print Recipe
Guacamole is everybody's favorite. And you can see why. Full of healthy but tasty ingredients, it is simple to make.
Servings Prep Time
8people 10minutes
Servings Prep Time
8people 10minutes
Ingredients
Servings: people
Units:
Ingredients
Servings: people
Units:
Instructions
  1. In a bowl, using a fork, mash together the avocados, lime juice and garlic. Add remaining ingredients and combine well. Check for seasoning.
  2. Place the guacamole in a serving bowl and garnish with the coriander. Serve immediately with tortilla chips or vegetable pieces.How to Make Simple and Healthy Guacamole www.compassandfork.com

2 Responses

  1. Christine
    | Reply

    I could eat avocado every single day (and sometimes do)! Love the addition of cumin, corriander powder and cayenne – Totally trying that next time!

    • Editor
      | Reply

      It’s always a bit of fun to experiment with different spices in your guacamole. I do like this combination.

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