November 14th is Spicy Guacamole Day
Avocados are
so full of flavor; you don't need much to turn them into delicious guacamole.
Here's a really quick recipe.
· 1 ripe avocado
· 1/8 teaspoon powdered cumin
· Dash of cayenne pepper, optional (about
1/16 teaspoon)
· 1/2 to 1 ripe Roma tomato, diced; or use
about 1/4 cup of grape or cherry tomatoes cut into smaller pieces.
· Salt (if desired)
1.
Mash
avocado with potato masher, pastry blender or fork.
2.
Mix
in cumin and cayenne pepper.
3.
Stir
in tomatoes.
4.
Taste;
add more cumin and cayenne as needed. Add salt to taste, if desired.
5.
Enjoy!
NOTE:
Guacamole prepared without lime or lemon juice may turn brown sooner, so it is
best to eat this version right after preparation.
Tastes great
served with low-fat corn tortilla chips!
Though
avocados are high in fat, most of the fat is heart-healthy monounsaturated fat.
According to the Centers for Disease Control and Prevention, avocados are
loaded with nutrients such as dietary fiber, vitamin B6, vitamin C, vitamin E,
potassium, magnesium, and folate. They're also cholesterol and sodium free.
Avocados contain 60 percent more potassium per ounce than bananas. Two
tablespoons of mashed avocado or 1/5 (about 1 oz.) of a medium avocado provides
about 55 calories.
Source: Alice
Henneman, Extension Educator, Lancaster County Extension, University of
Nebraska Extension
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