Smooth & Creamy Guacamole
- May 5, 2021
- Ashley Tyrner
Prep
10 mins
cook
0 mins
serves
6
Let’s be honest, who doesn’t love avocado! They are the perfect combination of healthy fats, creamy and thick consistency, plus they are green, so they must be good for you! This fruit, and yes it is a fruit considering its large pit (seed) in the center, is delicious as is, mixed together into a classic guacamole like in today’s recipe, or you can simply slice it to pair on top of your favorite dishes. Avocados are truly a complete food source, and are as good for you as they are versatile. Learn more below!
Actually classified as a berry, avocados are part of the fruit family because of their huge seed in the middle. It is considered a fleshy fruit due to its soft, smooth interior, and similar to peaches, plums, and cherries, the seed in the middle is referred to as a stone. Avocado trees grow in humid, tropical, and sub-tropical regions and are native to central and northern South America. That being said, did you know that 90% of the U.S.’s avocados are grown in California, where the hot heats provide a nourishing environment for the fruit to grow big and strong!?
Eat healthy fats
A common association with avocados is that they are full of healthy fats, but what exactly does that even mean? Well, simply put the body needs fats to function. Fats give the body energy, support cell growth, and protect your organs! The human brain alone is made up of about 60% fat. Another benefit of eating enough fats in the diet is that they help keep you feel full and focused throughout the day. Needless to say, a small amount of fat in the diet is absolutely a good thing so eat up! It is recommended that roughly 20-35% of the daily diet be comprised of fats to keep the body running smoothly and properly.
Outside of being a high-quality source of monounsaturated fats, avocados offer a wide dosage of other health and nutritional benefits such as:
Nutritional benefits
Just one small serving (about 1/5th of the green fruit) comes in at about 60 calories, 6g of fat, 3g carbohydrates, and 3g of fiber. Not to mention each bite of avocado offers a strong source of vitamins C, E, K, as well as magnesium, potassium, beta-carotene, and omega-3s fatty acids.
Heart-health
According to one Baton Rouge General study following 45 overweight participants, they found that the LDL (bad cholesterol) and total cholesterol were lowered the most in those who consumed an avocado a day versus those who didn’t. While this study was conducted on a small scale, we consistently see avocados appear on lists of foods that are best for supporting heart health. Along with their cholesterol-reducing properties, it’s because their amount of fiber and magnesium too that make avocados such a healthy staple!
Supporting strong vision
The two phytochemicals lutein and zeaxanthin are located in the eye tissue to help protect against ultraviolet light. Fortunately these are found in avocados, making them a go-to food for supporting strong vision and healthy eyes!
Gut-health
Given that avocados offer a small amount of fiber, this is just what your digestive tract desires for regularity and a clean gut. Plus when paired with the probiotic properties in the Greek yogurt featured in today’s recipe, your stomach will have a balanced amount of healthy gut-friendly bacteria as well.
Now that we’ve covered why avocados are so healthy and nourishing for the body, let’s explore their wide versatility when it comes to eating them. The choices are endless here and always provide a creamy, tasty boost to any meal.
Breakfast
When preparing a quick green-smoothie, I like to add in about half of a ripened avocado to thicken the blend and a nutritious kick! The smoothie can be as minimal as one of these green fruits, alongside your favorite dairy-free milk and 1-2 frozen bananas and there you have it, drink up! My second favorite breakfast option is to toast up a thick slice of bread and smear a generous amount of avocado on top. Add some salt, pepper, and a squeeze of lemon juice and you have a satisfying and brain-boosting first meal of the day!
Lunch
One of my favorite salad hacks is to add avocado. That’s it! It gives density to any leafy green bowl and helps you to feel more satiated after eating all of the low-calorie ingredients typically found in a salad. If not on a salad, I also like to opt for veggies and guacamole on the side of my main lunch course. With a base of mashed avocado and diced tomatoes, this is an ideal pick-me-up to have you feeling centered and focused mid-day. (Scroll down below to find the full guacamole recipe; it’s easy and quick to prepare!)
Dinner
Used as a garnish for evenings when I want a light dinner, I love topping a plate of rice and veggies with a few slices of fresh avocado. And any time I’m hosting friends for dinner, I make sure to prepare a big serving of guacamole on my appetizer platter.
This guac recipe can be stored for up to three days in the fridge. Use it to add some eye and brain-food on top of any and all of your go-to meals. As with most recipes, the quality of the mash is going to be largely dependent upon the ingredients. I recommend using our fresh produce delivery service to receive the best tasting farm-fresh avocados and tomatoes. This is one of the easiest ways to get fruits and vegetables delivered to your home!
Now let’s jump right into this smooth and creamy guacamole recipe. Be sure to try the recipe out for yourself and give us a tag at @FarmboxRx and make sure to use the hashtags #FarmboxRx and #FarmboxLiving so that we can see how the recipe turns out!
Ingredients
4 medium ripe avocado
4 cocktail tomatoes, about ½ cup chopped
2 tbsp diced red onion
¼ cup plain greek yogurt
1 small jalapeno
1 lime
Directions
- Juice lime, finely dice jalapeno, removing the seeds and ribs, and finely chop red onion and tomatoes.
- Prepare avocados by slicing in half and removing the pit. Scoop the flesh from the peel and place in a small bowl.
- Add avocado, lime juice, and greek yogurt to a food processor and blend until smooth.
- Note: you can also use an immersion blender or a fork.
- Stir in jalapeno, red onion, tomatoes, and salt to taste. Enjoy within 1-3 days!
Smooth and Creamy Guacamole
Print Recipe Pin RecipeIngredients
- 4 avocados medium, ripe
- 4 cocktail tomatoes about 1/2 cup chopped
- 2 tbsp red onion diced
- 1/4 cup plain Greek yogurt
- 1 jalapeño
- 1 lime
- salt to taste
Instructions
- Juice lime, finely dice jalapeño, removing the seeds and ribs, and finely chop red onion and tomatoes.
- Prepare avocados by slicing in half and removing the pit. Scoop the flesh from the peel and place in a small bowl.
- Add avocado, lime juice, and greek yogurt to a food processor and blend until smooth.Note: you can also use an immersion blender or a fork.
- Stir in jalapeño, red onion, tomatoes, and salt to taste. Enjoy within 1-3 days!