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Guacamole
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Friendly URLs: /guacamole
20 minutes
3
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
This recipe has no customizations.
 
Nutrition to Note
This recipe has Fat (total lipid) as 51.6% and Fiber as 51.1% (as a percentage of RDA).
 
You may need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.4% of RDA
• Calories: 17.5% of RDA
• Carbs: 7.2% of RDA
• Fat (total lipid): 51.6% of RDA
• Fiber: 51.1% of RDA
• Fructose: 1.1% of RDA
• Protein: 3.8% of RDA
• Sodium: 29.7% of RDA
• Sugar: 4.6% of RDA
• Vitamin A (IU): 16.2% of RDA
• Vitamin B6: 23.1% of RDA
• Vitamin C: 23.1% of RDA
• Iron: 5.5% of RDA
• Magnesium: 15.3% of RDA
• Manganese: 5.4% of RDA
• Niacin: 16.8% of RDA
• Potassium: 23.6% of RDA
• Zinc: 7.2% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
14.9
g
Calories
263
 
Fiber
10.7
g
Iron
0.985
mg
Protein
3.23
g
Sodium
401
mg
Sugars
1.16
g
Fat (total lipid)
23.7
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
whole
+
-
 
make sure they're ripe.
 
1/2
tsp
+
-
 
 
1
tbsp
+
-
 
freshly squeezed - can use lemon if preferred.
 
2
tbsp
+
-
 
minced.
 
2
tbsp
+
-
 
 
1
dash
+
-
 
 
1
whole
+
-
 
diced, seeds and pulp removed.
 
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PREPARATION
1.
Cut the avocados in half. Remove seed. Score the inside of the avocado with a blunt knife and scoop out the flesh with a spoon. Place in a bowl.
2.
Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.)
3.
Sprinkle with salt and lime (or lemon) juice. The acid in the lime juice will provide some balance to the richness of the avocado and will help delay the avocados from turning brown.
4.
Add the chopped onion, cilantro, and black pepper.
5.
Place plastic wrap on the surface of the guacamole cover it and to prevent air reaching it. (The oxygen in the air causes oxidation which will turn the guacamole brown.) Refrigerate until ready to serve.
6.
Add the diced tomato right before serving.
"PAIRS WITH" RECIPES:
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
For more spice, add 1-2 serrano chiles. Remove the stem and seeds and mince and add to the mixture. Can leave out if making for children.
2.
Chilling tomatoes hurts their flavor, so if you want to add chopped tomato to your guacamole, add it just before serving.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 263
Protein 3.23 g
Carbohydrates 14.9 g
Iron 0.99 mg
Fiber 10.7 g
Calcium 23.5 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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