Guac! Who doesn’t love it!? With the ever-growing popularity of avocado’s in recent years – the demand for guacamole seems to have enlarged dramatically. I personally didn’t even know what an avocado was until I was about 12/13. Now, my 7 month old nephew eats it almost every day. Strange isn’t it? With the worlds evolving interest in health and well-being, the demand for this superfood has risen considerably.
Often regarded as a ‘superfood’, avocado’s are low in saturated fats (but, high in good fats!) and high in fibre. Avocado’s are full of mono-unsaturated fats – therefore they are the fattiest plant foods available to us. This oleic acid fat is good for the heart and aids in reducing bodily inflammation. Avocado’s are also highly fibrous fruits. Fibre contributes to optimal brain function.
As a vegan, avocados have quickly become an essential food item in my diet. I use avocados in baking, for sauces and as sandwich fillers (to name but a few). Their creamy texture aids in meal satiation and is the perfect solution if you are craving a thick, oily and high-fat dish! As I consume a primarily (processed) fat free diet, I rely on avocado’s as an oil replacement for many dishes, and it works a dream! (Check out my Vegan Pesto recipe).
It is delicious in salads, mixed into some pasta, and mashed on toast with a sprinkle of nutritional yeast (my personal favourite). This green fruit is just so versatile and useful. I have even made chocolate mousse with it! The best way to enjoy it? Smashed with lime juice, salt, pepper, coriander and chopped tomato – a.k.a; GUACAMOLE.
So simple, yet so effective! This traditionally Mexican treat can be delectably served with tortilla chips or served in a wrap with flavoured rice. Quesadilla style is one of my favourites – the guac gets slightly heated and its oils seem to loosen and become even more appealing. The chopped tomatoes add a further definition of flavour and juiciness. The lime induced juice is the perfect citrus enhancement also. It leaves the guacamole tasting fresh and irresistible. It’s hard to avoid eating it by the spoonful! Avoid buying over-priced, shop-bought guacamole and make your own using this simple recipe.
Yields: 3-4 Servings.
- 1 large, ripe Avocado
- 1/2 a lime
- 1 medium tomato
- 1 handful of fresh coriander
- 1 pinch of ground course salt
- 1 pinch of ground black pepper
- Cut the avocado in half and remove the pit. Scoop out the flesh and place it onto a chopping board (Disregard the skin and pit).
- Mash the avocado using a fork until it is lump-free and fairly smooth.
- Slice the tomato and then chop it up into small pieces. Add this to the avocado.
- Roughly chop the coriander and add this to the mixture.
- Add the salt, pepper and lime juice.
- Mix everything together using the fork, ensuring the additional ingredients are evenly distributed throughout.
- Adjust the salt and pepper to taste.
– A flat surface works best when mashing the avocado, hence why I use a chopping board. A plate would also work here.
– You could also use a couple of baby tomatoes for this guacamole. I often use orange and red tomatoes for an effective colour palette.
– This guacamole should be kept in the fridge where it will last for 2-3 days, however it tastes its best on the day it is made!