In a large bowl place the scooped avocado pulp and lime juice, toss to coat.
Drain, and reserve the lime juice, after all of the avocados have been coated.
Using a potato masher add the salt, cumin, and cayenne and mash.
Then, fold in the onions, tomatoes, cilantro, and garlic.
Add 1 tablespoon of the reserved lime juice.
Let sit at room temperature for 1 hour and then serve.
- 3 Large or 4 Small avocados halved, seeded and peeled
- 1 lime juiced
- 1/2 teaspoon kosher salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon cayenne
- 1/2 medium onion diced
- 1/2 jalapeno pepper seeded and minced
- 2 Roma tomatoes seeded and diced
- 1 tablespoon chopped cilantro
- 1 clove garlic minced
How to make guacamole 4 ways Video
Basic Health Facts
A guacamole recipe made with four large avocados makes eight servings, each containing 150 calories and 2 grams of protein.
Because guacamole is a calorie-dense food, watch your portion size if you’re counting calories.
A serving of guacamole contains 9 grams of total carbohydrates. It has 13 grams of total fat, but only 2 grams of saturated fat. Guacamole is cholesterol-free. Saturated fat and cholesterol raise levels of cholesterol in your blood.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a low-carb friendly plant food.
Potassium is a nutrient that most people don’t get enough of This nutrient helps maintain electrical gradients in your body’s cells and serves various important functions.
Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure
Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic.