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Eat Well Jun. 28. 2013
Condiments

Lemon Lime Guacamole

Jun. 28. 2013
Condiments
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

This Lemon Lime Guacamole steps up the citrus notes in traditional guacamole for a super bright and refreshing compliment to the filling and rich avocado.

By now, all of you know I have a deep love for avocados and their many uses (Dark Chocolate Avocado MousseVeggie “Sushi” Rolls, and Avocado Artichoke Arugula & Spinach Salad).

Back to basics// What is guacamole? I’m sure most of you are familiar, but basically it’s a dip traditionally made of mashing ripe avocados with sea salt in a mortar and pestle originating from Mexican cuisine. Other ingredients are also added such as onions, fresh garlic, chilies, fresh cilantro, lime juice, and tomatoes. Guacamole is typically served with tortilla chips, tortillas, salads, fajitas, etc. Today I share a couple, possibly new, ideas on how to use guacamole and below my favorite guacamole recipe I learned from a family member (who is the BOMB in the kitchen!).

Lemon Lime Guacamole uses |

  • Dip // Use with vegetable sticks, slices, and “bowls” for a lower carbohydrate and less calorie dense option. Carrots  celery, zucchini, squashes, red peppers, jicima, cucumber, radishes, romaine lettuce leaves, endive, etc.
  • Spread // spread on sandwiches instead of mayo. Use in between layers of your favorite Savory Oat Pancakes or Coconut Flour Crepe-cakes.
  • Topping // Top on a baked potato instead of sour cream & cheese, dollop on top of your home made chili.
  • Replace // Use as a replacement for mayo or other cream based sauces in egg salads, chicken salads, tuna salads for a festive flare.
  • Sushi // Avocado is the star ingredient in my Veggie “sushi” Rolls, you can also use this guacamole!
  • Dressing// Use a dollop of Lemon Lime Guacamole on your favorite salad greens and simply “mash” into the greens for a thick and creamy “dressing”.

Why does guacamole get a bad rap at times? I don’t know about you, but avocados and everything that’s traditionally found in guacamole spells out h.e.a.l.t.h.y. to me, not something we should fear strictly because avocados contain fat. I often hear (even from nutritionists/dietitians) to avoid guacamole when eating out due to their high fat content. In reality, food items that should be decreased are the carbohydrate loaded flour tortillas, fried tortilla chips, enchiladas, and mountains of cheese and sour cream. All of which are typically served with guacamole.

Avocados are hands down my favorite healthy fat. Avocados not only have a sensational creamy texture and taste, but are high in fiber, potassium, nutrients, and even a little protein (more about avocado nutrition here). Interestingly, when avocados are eaten with tomatoes, which are traditionally served together, the absorption of the carotenoids and lycopene content found in tomatoes is increased by the healthy fats found in the avocados. See now you have justification for wanting to eat your salsa and guacamole together, right? Let’s dig into this bright and refreshing take on traditional guacamole!

 

Lemon Lime Guacamole
Recipe Type: snack, dip, sauce
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
Serves: 4-6
A traditional recipe turned citrus. This guacamole packs a punch of citrus from both lemon and lime.
Ingredients
  • 2 whole avocados, diced and mashed
  • 1/4 cup red onion, diced
  • 1 jalepeno pepper, diced
  • 2 large garlic cloves, diced
  • 1/4 cup fresh cilantro, diced
  • 1/4-1/2 cup cherry tomatoes, diced (use however much you like)
  • 1-2 teaspoon sea salt
  • 1 teaspoon ground cumin
  • juice of 1 lime
  • juice of 1 lemon
  • dash of cayenne (to taste)
  • fresh ground black pepper
Instructions
  1. Simply combine all ingredients (that have already been finely chopped/diced), into a large mixing bowl.
  2. I typically like to start first with mashing the avocado into the bowl and then adding the additional ingredients after.
  3. Simple stir in all the ingredients and mix until your desired consistency is achieved.
  4. You can leave the guacamole more “chunky” if you like, which requires less stirring and mashing.
Calories: 90 Fat: 8 Carbohydrates: 10 (5 net) Sugar: 1 Fiber: 5 Protein: 1

TIP to keeping guacamole fresh! Thinly slice fresh lemon (or lime) and gently press and layer the lemons on top of the guacamole in an air tight container, as you know I love my mason jars for all storage purposes! The lemon, a.k.a. citric acid, will help the avocado from oxidizing as quickly and also provides a nice citrus flavor, making it continually taste fresh and bright.

What’s your favorite food to eat with guacamole? Have you ever tried adding in both lemon and lime to the more traditional recipe? Share below, I love hearing what you have to say!

Adiós, happy weekend!

xo McKel

The Recipe

Serves 4-6

Print

Ingredients:

  • 2 whole avocados, diced and mashed
  • 1/4 cup red onion, diced
  • 1 jalepeno pepper, diced
  • 2 large garlic cloves, diced
  • 1/4 cup fresh cilantro, diced
  • 1/4-1/2 cup cherry tomatoes, diced (use however much you like)
  • 1-2 teaspoon sea salt
  • 1 teaspoon ground cumin
  • juice of 1 lime
  • juice of 1 lemon
  • dash of cayenne (to taste)
  • fresh ground black pepper

Directions:

  1. Simply combine all ingredients (that have already been finely chopped/diced), into a large mixing bowl.
  2. I typically like to start first with mashing the avocado into the bowl and then adding the additional ingredients after.
  3. Simple stir in all the ingredients and mix until your desired consistency is achieved.
  4. You can leave the guacamole more “chunky” if you like, which requires less stirring and mashing.

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