Great as filler, in a salad or as a dip

Originating in Mexico, this fantastic recipe has become a worldwide favourite. The primary ingredient is the rich in protein avocado; in fact it has the highest protein and oil content of any fruit. This fruit has been popular for some time and was in fact favoured by the Aztecs due to its high fat content.


Normally we’d all try to avoid something so high in fat — but fortunately it’s of the good fat variety. Most of the fat found in an avocado is monounsaturated fat which is great to have in your diet as it helps to reduce the risk of both cancer and heart disease. If that’s not enough, this ‘good fat’ found in avocados is also known to lower cholesterol. Guacamole is widely available to purchase at stores, but as it is so easy to make with relatively few ingredients, there’s no excuse not to be making your very own. So, get ready to get cooking ... well mixing ...


1. Cut the avocados in half and remove the seed, before scooping out the avocado from the skin.

2. Put the avocado into a bowl and mash with a fork. Then gradually add all other ingredients, season to taste with salt and pepper.

3. Serve with vegetable crudités or tortilla chips.


  • 2 ripe avocados
  • 1 tomato — remove the seeds and pulp and chop into small chunks
  • ½ red onion, chopped (about ½ cup)
  • 1 mild chili pepper, stem and seeds removed and chopped
  • 1 tbs fresh lime juice
  • A dash of salt and freshly grated black pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: N/A
Difficulty: Easy
Good for: A healthy dose of the ‘good fats’ helping to reduce cholesterol and blood pressure

Calories (kcal): 341
Protein (g): 4.6
Carbs (g): 21.8
Fat (g): 29.6 (4.3g saturated)
Fiber (g): 14.4

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