Avocados are a superfood in their own right. Packed with nutrients and flavor, the fruit is very heart-healthy. According to LiveStrong, one cup of cubed avocado contains 240 calories and 15 grams of monounsaturated fat – the good kind of fat. Healthy fats to absorb fat-soluble vitamins, which include vitamins A, D, E and K.

Guacamole is a great way to enjoy the avocado fruit. It tastes great as a dip or a condiment on a wide variety of dishes — from burgers and sandwiches, to chili and nachos.

For a super-healthy twist — try home mode avocado spread on flat bread with seeds:  sunflower, pumpkin, sesame and herbs spinach.

Classic Guacamole

Classic Guacamole


  • 4 Hass avocados, peeled and pitted
  • 2 lemons, juiced
  • 2 cloves garlic, peeled and minced
  • 1 tomato, diced
  • 1/4 cup cilantro, chopped
  • 1/4 cup red onion, diced
  • 1/4 tsp ground cumin
  • 5 Jalapeño chilies or Serrano chilies, stems removed; 3 of the chilies seeded and all of them minced
  • Salt and chile powder to taste


1. Place avocados in a large bowl and mash them.

2. Add lemon juice and mix well.

3. Add remaining ingredients and mix well.

4. Refrigerate for 30 minutes and serve with tortilla chips.


Recipe courtesy of Hass Avocado Board

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