Avocados are nutrient dense food.

Vitamin E: Prevents plaque buildup in the arteries (called atherosclerosis).

Vitamin C: Helps maintain a strong immune system so the body can fight infections.

Vitamin B6: Keeps the immune and nervous systems healthy.

Potassium: Important for water balance and preventing muscle cramps.

Lutein: Supports good vision.

Plant Sterols: Lowers cholesterol



2 medium sized avocado’s (not too ripe)

2 small tomatoes finely chopped

1/2 white onion small, finely chopped( purple onion is too strong in flavor, but you can use that too)

1 serrano or jalapeño pepper, remove seeds and finely chop

1 table spoon freshly squeezed lime juice.

1 table spoon finely chopped coriander/cilantro

1 clove of garlic finely chopped [optional]

1/2 tsp salt

1/2 tsp pepper

1/2 tsp red chili powder/cayenne [optional]



In a medium bowl, mash together the avocados, lime juice, salt, pepper and chili powder. Mix in onion, cilantro, and tomatoes. Refrigerate for 1 hour and serve with tortilla chips or use as a sandwich filling.

To prevent the guacamole from turning brown, leave one avocado pit in the guacamole. Remove it before serving.


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