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Recipe of the Month

Chunky Guacamole

Photo of avocados

Ingredients:

  • 2 Tbsp fresh lime juice or lemon juice
  • 2 avocados
  • 2 cloves garlic, minced
  • 1/2 tsp salt
  • 1/2 tsp ground cumin seed
  • 1/2 tsp chili powder
  • 1/8 tsp freshly ground pepper
  • 3 Tbsp low-calorie mayonnaise

Directions:

  1. In a medium bowl, add the lime juice and avocados (cut open the avocados, spoon out the flesh, and mash it with a fork until its the desired consistency).
  2. Stir the remaining ingredients.
  3. Cover tightly and chill in the refrigerator.
  4. Serve with whole wheat pita chips.

Yield

8 servings

Source:

The Color Code, 2002 by James Joseph

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Nutrition Tip

Although avocados have a higher fat content than most fruit, it's primarily monounsaturated, a healthy fat that doesn't raise cholesterol. As a matter of fact, avocados contain beta-sitosterol, a substance that may help to lower cholesterol and triglycerides. Beta-sitosterol is a phytosterol, or the plant version of cholesterol. Because these two cholesterols are so similar, they compete for absorption into our bodies, but beta-sitosterol wins. That means less bad cholesterol floating through our blood stream.

Some studies have shown that this phytosterol can possibly inhibit cell division, and consequently prevent cancer cell growth. Researchers believe this is accomplished by disrupting the signaling process that lets cells know when to replicate and when to die. But the health benefits of avocados don't end there. These creamy fruits are the most nutrient-dense fruit you can eat. Ounce for ounce, they contain more folate, potassium, magnesium, and vitamin E than any other fruit. Spread it on bread instead of using butter or mayonnaise, place slices on top of salads and sandwiches, or just eat it plain.

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