Guacamole with lime and rye toasts




Guacamole with lime on whole grain toast

Guacamole, informally shortened to guac in English speaking territories since the 1980s is an avcado-based dip or spread first developed by the Aztecs in what is now Mexico. In addition to its use in modern Mexican dishes/cuisine it has become part of international and American cuisine as well as a dip,condiment and salad ingredient.


Avocado is technically a fruit although many see it as a vegetable. Rich in brain and eye-loving lutein and zeaxanthin, as well as potassium, protein and fiber. It makes a great sandwich spread; bringing a creamy texture and moisture to any sandwich.


Course Appetizer, Snack
Cuisine Mexican
Keyword avocado, fat, fiber, lutein, minerals, phytonutrients
Prep Time 20 minutes
Servings 4


  • 3 ripe avocados
  • 1/4 cup chopped cilantro
  • 1/2 cup diced red or white onion
  • 2-3 jalapeno or serrano chiles stemmed, seeded, and finely diced
  • 2-3 tablespoons fresh lime or lemon juice
  • Salt and pepper to taste I really like to use various sea salts


  1. Cut the avocados in half and remove the pit.
  2. Scoop out the flesh into a medium size mixing bowl.
  3. Mash the avocados with a fork until chunky.
  4. Add the remaining ingredients and stir well to combine.
  5. Enjoy immediately or cover with plastic wrap placed against the guacamole’s surface and refrigerate until ready to serve.

Recipe Notes


* Add 1/2 cup plum tomatoes, seeded and diced

* Add 1 clove garlic minced

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, mental health.  Follow me on Facebook, Instagram and Twitter.