Avocado Dip on the Go

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avocado recipe, health benefits of avocadoVegetable dips are the perfect party dish, quick to make and easy to serve. Even better: Make them healthy with nutritious ingredients. This avocado dip is a version of traditional guacamole prepared with only five ingredients in under ten minutes.

Ingredients (one party bowl)

  • 1 large avocado, ripened, peeled, sliced and mashed
  • 1 medium tomato, cut into small pieces
  • 1/2 fresh lime, squeezed into juice
  • 1 teaspoon fresh cilantro, chopped
  • 1 teaspoon fresh basil, chopped
  • salt and pepper to taste
  • 1 jalapeño pepper, chopped into small pieces (optional)

Directions:
1. Combine mashed avocado, tomato, cilantro and basil in a large bowl.
2. Pour lime over the vegetable mix, add salt and pepper to taste and stir well together.
4. Serve in a bowl or on the bed of fresh lettuce with whole grain chips or corn tortillas.
5. For a spicier version: add one jalapeño pepper chopped into small pieces.

avocado recipe, health benefits of avocadoNutritional facts and health benefits of avocado:

Avocados are a great source of dietary fiber: 1 cup (about 146 grams) contains 39% of RDA (recommended daily value) and vitamin K (38.3% RDV). They are a good source of folate (29.5% RDV), vitamins C (24 % RDV), B5, B6 and potassium.

Half an avocado has about 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams of saturated fat.

Consuming avocados promotes heart and cardiovascular health and blood sugar regulation. Avocados have wide-ranging anti-inflammatory and anti-cancer benefits. They contain many carotenoid antioxidants such as alpha-carotene, beta-carotene, beta-cryptoxanthin, chrysanthemaxanthin, lutein and others.health benefits of avocado, guacamole

Storing tip: To reduce oxidation (browning) of a sliced avocado, sprinkle lemon juice on the exposed flesh and refrigerate in a sealed plastic bag.

Check out our other healthy avocado recipes.

Resources: WebMd, VHFoods

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Author:Katka Konecna-Rivera

Katka Konecna-Rivera, co-founder and host of Living Green with Baby, is an architect focused on sustainable design as well as a filmmaker, writer and personal wellness coach.

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