By: Trish Price, Minneapolis VA Dietetic Intern
It’s Fiesta Time! Guacamole is something I can eat all year-round. I don’t even need a fiesta to pull this delectable spread out onto the table! Some of my favorite ways to enjoy guacamole are on top of scrambled eggs, BLT’s, turkey sandwiches, fish tacos, grilled hamburgers, fresh vegetables, and of course the classic bed of nachos. This recipe is a sweet spin on an old favorite and has many health benefits!
The mangoes in this yummy topping are high in Vitamin A. This vitamin is involved in immune function, vision, and the production of cells. This dish is also full of Vitamin C, a special thanks to the jalapenos! Vitamin C is required for making collagen. Collagen is an essential component of connective tissue, which plays an important role in wound healing.
Vitamin C also aids in immune function, the absorption of iron and is an antioxidant. The stars of this show, the avocadoes, are full of monounsaturated fats. Monounsaturated fats help reduce bad cholesterol levels in the blood and lower risk of heart disease and stroke. There’s no wrong way to make or eat this sweet guacamole with a kick! Chop, mix, and enjoy!
Sweet and Spicy Guacamole
Adapted from: eatingwell.com
- 1 large ripe avocado, cubed
- 2 tablespoons lime juice
- 1 mango, peeled and diced
- 1/4 cup coarsely chopped fresh cilantro
- 1/4 cup finely chopped red onion
- 1 jalapeno, seeded and diced
- 2 cloves garlic, minced
- Salt and pepper to taste
- Place avocado in a serving bowl and mix with lime juice.
- Add mango, cilantro, onion, jalapeno, garlic, salt and pepper to taste.
- Stir gently.
- Let marinade for 2 hours in refrigerator for best flavor!
Per ½ cup serving: 125 calories, 8 grams total fat, 5 grams monounsaturated fat, 1 gram polyunsaturated fat, 0 mg cholesterol, 374 mg potassium, 6 mg sodium, 16 grams carbohydrate, 5 grams dietary fiber, 2 grams protein.