Amazing Guacamole

Martha Stewart calls guacamole “one of the jewels of the Mexican kitchen.” As indulgent as this simple dish is, it is extremely healthy to eat, especially when made with organic ingredients from Mountain Community Co-op.

Guacamole, the name the Aztecs gave for avocado sauce, has many variations, all of them simple to make. Here is a basic recipe with options to add in as you like. Don’t be afraid to experiment with guacamole. You really can’t go wrong.

To work with avocadoes, first make sure they are ripe. You should feel a slightly soft pressure when you press the peel with your thumb. If avocadoes are too hard, you can ripen them in a paper bag at room temperature and check them each day until ripe, just as you would ripen peaches, mangoes, or other summer fruit.

To prepare an avocado, cut one slit lengthwise so you’ve bisected the fruit. Twist the halves apart and pop out the pit. For each half, make long slices with a knife or cubes, then squeeze them out of the peel. Avocadoes at optimal ripeness and flavor will have a light green fruit that is soft and easy to mash.

Did you know? One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice. Avocadoes have “good” mono and polyunsaturated fats and are a good way to replace saturated fat in your diet. Avocadoes actually lower cholesterol and contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes.

---&a recipe to clip----------------------------------------------------------------------------------------------

Classic Guacamole

Ingredients:

□ 1/3 cup finely chopped red onion □ 1/2 teaspoon coarse salt □ 1 tablespoon lemon juice □ 1 ripe Hass avocado, pitted, peeled, and coarsely chopped

□ Optional: 2 teaspoons finely chopped seeded jalapeno; 1/2 cup diced tomato or mango; 1 clove garlic, minced, 1 Tbsp. chopped fresh cilantro

1.	With a large mortar and pestle or a bowl and fork, mix onion and salt with lemon. If you are including cilantro and jalapeno, add those ingredients now.
2.	Add avocado and mash until somewhat chunky.
3.	Stir in any other optional ingredients. Serve immediately.

Note: This recipe can easily be doubled or tripled. Besides being a great dip for tortilla chips, guacamole is a show-stopper on tacos, burritos, a bowl of chili, and a hearty dish of red beans and rice. Enjoy!