Healthy Foods List: Guacamole

Guacamole is a popular Mexican dip and condiment made primarily from ripe avocados.

Guacamole is made by mashing avocados and combining them with various seasonings and ingredients. Guacamole has a creamy texture, a rich, savoury flavour, and is tangy because of ingredients like lime and cilantro. Guacamole is commonly served with tortilla chips, tacos, burritos, or as a topping for salads and grilled meats.

Ways to Include Guacamole in the Diet:

  1. Dip for Chips: Guacamole is a classic dip for tortilla chips. Serve it as an appetizer or snack at gatherings or parties.

  2. Taco or Burrito Topping: Use guacamole as a delicious and creamy topping for tacos, burritos, or quesadillas.

  3. Sandwich Spread: Spread guacamole on sandwiches, burgers, or wraps in place of mayonnaise or mustard.

  4. Egg Topping: Add a dollop of guacamole to your scrambled eggs or omelettes for extra flavour and creaminess.

  5. Salad Dressing: Mix guacamole with lime juice to create a creamy salad dressing or drizzle it over a bowl of greens.

  6. Vegetable Dip: Use guacamole as a dip for fresh vegetables like carrot sticks, cucumber slices, or bell pepper strips.

  7. Baked Potato Topping: Replace sour cream with guacamole as a topping for baked potatoes.

  8. Grilled Meat Garnish: Serve guacamole as a garnish for grilled chicken, steak, or seafood dishes.

  9. Guacamole Bowl: Create a bowl of guacamole with diced tomatoes, onions, and cilantro for a colourful and flavourful appetizer.

Nutritional Content of Guacamole per 100g (Homemade, Approximate Values):

  • Calories: 160 kcal
  • Protein: 2 grams
  • Carbohydrates: 9 grams
    • Dietary Fiber: 7 grams
    • Sugars: 1 gram
  • Fat: 14 grams
    • Saturated Fat: 2 grams
    • Monounsaturated Fat: 10 grams
    • Polyunsaturated Fat: 2 grams
  • Vitamins (per 100 grams):
    • Vitamin K: 21 mcg (26% DV)
    • Vitamin C: 9.5 mg (16% DV)
    • Folate (Vitamin B9): 39 mcg (10% DV)
  • Minerals (per 100 grams):
    • Potassium: 485 mg (14% DV)
    • Magnesium: 29 mg (7% DV)
    • Phosphorus: 52 mg (7% DV)
    • Calcium: 12 mg (1% DV)
    • Iron: 0.5 mg (3% DV)
    • Sodium: 370 mg (15% DV)

Guacamole is not only delicious but also offers a healthy dose of heart-healthy monounsaturated fats, dietary fibre, and essential vitamins and minerals. It's a versatile and nutritious addition to many meals and snacks.

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