Directions:
- The best avocado to use making guacamole is the HAAS Avocado. The word, avocado is derived from the Nahuatl word, abuacatl meaning testicle.
- Avocados are high in monosaturated fat that reduces LDL, bad cholesterol.
- The key to good guacamole is the selection of the just ripe avocados and the simplicity with which it is made. Hold the avocado gently and feel the degree of ripening by VERY gently applying pressure to the skin. The feel should be barely yielding; not hard and not soft.
- To speed up ripening of hard avocados, place them in a brown paper bag and store at room temperature for 2 to 4 days. Ripe avocados, whole and not bruised, can be stored in the refrigerator for several days prior to use.
- The avocados are peeled seeded and mashed with a fork or potato masher.
- They must be properly ripe but not over ripe nor bruised. They must be ripe enough to mash into a creamy pulp and not leave any mealines or little hard pieces.
- The onion is best grated so that it disappears into the avocado. The tomato meats are well minced and after mashing show up only as flecks of color.
- Salt to taste.
- Pour the lemon juice over the top of the guacamole to prevent discoloration by the air. It is NOT true that burying the avocado pit in the guacamole will maintain good color.
- Guacamole should be prepared and immediately eaten, it does not store well and will discolor rapidly when exposed to air.
- In Mexico, guacamole is traditionally made in a small mortar, using a pestle to mash the fruit. It does not contain garlic, chiles nor sour cream It is usually served in the same volcanic stone mulcajete in which it is made.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 329.49 Kcal (1380 kJ) | ||
| Calories from fat | 271.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 30.15g | 46% | |
|---|---|---|---|
| Cholesterol | 0.07mg | 0% | |
| Sodium | 325.18mg | 14% | |
| Potassium | 1000.71mg | 21% | |
| Total Carbs | 19.89g | 7% | |
| Sugars | 2.64g | 11% | |
| Dietary Fiber | 14.19g | 57% | |
| Protein | 4.19g | 8% | |
| Vitamin C | 23.2mg | 39% | |
| Iron | 2.1mg | 12% | |
| Calcium | 26.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 150.23 Kcal (629 kJ) | ||
| Calories from fat | 123.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.75g | 46% | |
|---|---|---|---|
| Cholesterol | 0.03mg | 0% | |
| Sodium | 148.27mg | 14% | |
| Potassium | 456.28mg | 21% | |
| Total Carbs | 9.07g | 7% | |
| Sugars | 1.2g | 11% | |
| Dietary Fiber | 6.47g | 57% | |
| Protein | 1.91g | 8% | |
| Vitamin C | 10.6mg | 39% | |
| Iron | 1mg | 12% | |
| Calcium | 12mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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