When I think of healthy, nutritious meals, Nachos might not appear at the top of that list. Yet, one of the ubiquitous toppings, avocado-based Guacamole, is one of the tastiest, creamiest, healthiest dips you can spoon over your salad or fajita.
What is Guacamole?
Guacamole is an avocado-based dip which literally translates as “avocado sauce”. It originated in pre-Columbian Mesoamerican cuisine but has found a home on tables worldwide as the popularity of avocado has soared. It’s commonly used as a dip, condiment, or part of a salad.
Traditionally, ripe avocados were mashed with salt in a Molcajete, a Mexican mortar and pestle made of heavy basalt. However, in the modern world with our modern contraptions, it’s much easier to throw everything in a food processor and blitz until it reaches the required consistency.
You can make your guacamole as chunky or as smooth as you like, but I prefer a smoother sauce with a few imperfect chunks, giving it a bit of bite and a rustic feel.
3 Reasons Why Runners Should Love Guacamole?
- Electrolytes – Avocados are high in potassium and contain high levels of magnesium, important for muscle function and preventing cramps on long runs.
- Healthy Fats – While very fatty, most of an avocado’s fat content comes from monounsaturated sources, the good kind of fat. The majority of this is oleic acid, and it helps reduce inflammation, lower LDL cholesterol, and absorb fat-soluble vitamins.
- Fibre and Micronutrients – Avocados provide fibre, B vitamins, vitamin E, vitamin K, and antioxidants that support recovery and overall health.
What Avocado Should I Choose?
Avocados are readily available in supermarkets, but they often come in two forms: ripe and ripen-at-home varieties.
- Choose ripe for immediate use if making guacamole immediately.
- Choose harder, unripe avocados if shopping ahead. To ripen, leave it out of the fridge for 3-4 days until the avocados are firm but with a little give.
Warning: Avocados turn brown when exposed to air due to the presence of polyphenol oxidase. Lemon or lime juice counteracts this when squeezed over the exposed flesh. Some sources claim that the stone helps reduce oxidation, but the evidence appears to be anecdotal.
Guacamole
Ingredients
- 3 Avocados Peeled, Stone Removed
- ½ Red Onion Finely Diced
- 1 Red Chilli deseeded, Finely Diced
- 1 Lime Juiced
- 15 ml Olive Oil
- 5 g Coriander Chopped
Instructions
- Place the avocados, lime, and salt in a food processor and pulse until the avocados have begun to puree but still have a few chunky bits.
- Stir the onion, chilli, olive oil, and coriander into the avocado puree.
- Serve as desired
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