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:
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Dip for Chips: Guacamole is a classic dip for tortilla chips. Serve it as an appetizer or snack at gatherings or parties.
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Taco or Burrito Topping: Use guacamole as a delicious and creamy topping for tacos, burritos, or quesadillas.
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Sandwich Spread: Spread guacamole on sandwiches, burgers, or wraps in place of mayonnaise or mustard.
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Egg Topping: Add a dollop of guacamole to your scrambled eggs or omelettes for extra flavour and creaminess.
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Salad Dressing: Mix guacamole with lime juice to create a creamy salad dressing or drizzle it over a bowl of greens.
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Vegetable Dip: Use guacamole as a dip for fresh vegetables like carrot sticks, cucumber slices, or bell pepper strips.
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Baked Potato Topping: Replace sour cream with guacamole as a topping for baked potatoes.
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Grilled Meat Garnish: Serve guacamole as a garnish for grilled chicken, steak, or seafood dishes.
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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.