Easy Guacamole – Healthy Snack as a Spread or Dip.

Nutritional Facts:
Avocado are high in Potassium, vitamin K, E , and fibre. They are also a rich source of magnesium, and monounsaturated fat. In this food you will find all B vitamins (except vitamin B12); vitamin C, magnesium, phosphorus, manganese, and copper. Additionally, in one cup of avocado you’ll get 8% of the recommended daily omega-3’s.

A wide range of nutrients in avocado has been associated with cardiovascular benefits. Included in this list would be:

  1. Avocado fats, which include very large amounts of the monounsaturated fatty acid, oleic acid, as well as the unusual phytosterols, including beta-sitosterol, campesterol, and stigmasterol;
  2. The antioxidant nutrients in avocado, including carotenoids like chrysanthemaxanthin, neoxanthin, and lutein as well as vitamin E and vitamin C;
  3. Anti-inflammatory components of avocado, including the carotenoids and phytosterols listed above as well as catechins and procyanidins (two families of flavonoids). 1

The addition of avocado to already well-balanced diets has been shown to lower risk of heart disease, improve blood levels of LDL, and lower levels of oxidative stress in the bloodstream following consumption of food.  ~ whfoods.com

Easy Guacamole Recipe

Makes 2 1/2 cups


  • 3 Medium ripe avocado (soft to the touch)
  • 1 Tomato or red pepper, diced
  • 1/2 cup Cilantro
  • 2 Tbsp Lemon or Lime juice
  • Optional Salt and Pepper


  1. Cut avacado in half (large pit inside) and scoop out soft flesh.  See video above.
  2. Mash flesh with fork.
  3. Add other ingredients.

Spread guacamole on morning toast or use as a dip with vegetables. Store in fridge.

Tip:  Make sure plastic wrap touches guacamole so it does not go brown.

Note: If you enjoyed this Easy Guacamole Recipe from personal trainer and Chef Sean Hilmer, please comment below and share this post!


  1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5