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5-MINUTE GUACAMOLE RECIPE

How to Make 5-Minute Guacamole

This 5-minute guacamole recipe makes it easy to prep a healthy snack that tastes great. Grab those avocados and some salsa and you’re off to a great start.


Ingredients:

2 ripe avocados
1-2 tablespoons of your favorite salsa
1 teaspoon fresh lime juice
1/2 teaspoon garlic salt
1 teaspoon chopped fresh cilantro

Instructions:

  1. Peel and mash avocados in a medium serving bowl.
  2. Stir in salsa, lime juice, garlic salt and cilantro.
  3. Chill for 30 minutes.

Yes!  It’s that easy to make this delicious and healthy snack.


More About the Ingredients:

Avocados:  According to The World’s Healthiest Foods , “The method you use to peel an avocado might make a difference to your health. Research on avocado shows that the greatest phytonutrient concentrations occur in portions of the food that we do not typically eat, namely, the peel and the seed (or “pit.”) The pulp of the avocado is actually much lower in phytonutrients than these other portions of the food. However, while lower in their overall phytonutrient richness, all portions of the pulp are not identical in their phytonutrient concentrations and the areas of the pulp that are closest to the peel are higher in certain phytonutrients than more interior portions of the pulp. For this reason, you don’t want to slice into that outermost, dark green portion of the pulp any more than necessary when you are peeling an avocado. Accordingly, the best method is what the California Avocado Commission has called the “nick and peel” method. In this method, you actually end up peeling the avocado with your hands in the same way that you would peel a banana. The first step in the nick-and-peel method is to cut into the avocado lengthwise, producing two long avocado halves that are still connected in the middle by the seed. Next you take hold of both halves and twist them in opposite directions until they naturally separate. At this point, remove the seed and cut each of the halves lengthwise to produce long quartered sections of the avocado. You can use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as you would do with a banana skin. The final result is a peeled avocado that contains most of that dark green outermost flesh, which provides you with the best possible phytonutrient richness from the pulp portion of the avocado.”

Salsa: Make sure to purchase organic salsa, if possible. Tomatoes are #9 on the 2016  EWG’s dirty dozen list.

Fresh Lime Juice: The World’s Healthiest Foods has a great tip for juicing limes. They state that,  “As they will produce more juice when warmer, always juice them when they are at room temperature or place them in a bowl of warm water for several minutes. Rolling them under the palm of your hand on a flat surface will also help to extract more juice.”

Cilantro: Not sure how to prepare fresh cilantro? Check out this video from Real Simple to learn how.

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