Guacamole 1 - Guacamole


Guacamole 300x200 - Guacamole


Growing up we never ate, let alone heard of, guacamole.


Now, of course, it’s everywhere, and more recently, so is the ubiquitous avocado toast.


What’s been popular in countries like Mexico and Central America for years and years, has made it’s way to the rest of the world and with delight, guacamole is incredible!


Guacamole, informally shortened to “guac” in many English speaking parts of the world since the 1980s is an avocado-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.


It makes a great sandwich spread; bringing a creamy texture and moisture to any sandwich. Try it instead of mayonnaise or whipped dressing spread.


Like any dish, there’s always a traditional way of making guacamole but it’s one of those recipes that can be easily adapted to personal taste. Playing with ingredients is one way to bring new life to this delicious and versatile food.


Avocados are technically a fruit although many see it as a vegetable. Avocados can be eaten raw, but are also commonly used in foods like guacamole.


There are many different types of avocados, varying in color, size, and shape. Avocados are usually pear-shaped to round and they come in many different shades of green, ranging from pale green to almost black when fully ripe.


The most popular type is called Hass avocado, which is round with black skin.


Can you freeze guacamole?

A common question I get is whether or not you can freeze guacamole. Thankfully you can freeze guacamole.


The trick is not to try and freeze any variations that might include watery ingredients like tomatoes, onions or dairy like sour cream if you’re thinking of freezing a guacamole-based dish like a 7 Layer Dip etc,.

Guacamole nutrition

Rich in monounsaturated fats like olive oil, nuts, seeds, and many meats are avocados have a smooth and creamy texture. It’s much high in fat, which is OK, than most other fruits.


Also rich in the brain and eye-loving lutein and zeaxanthin, avocados are a great way to get more of these two important carotenoids.


Other nutrients of interest in one medium avocado are:

  • 227 calories
  • 12 g carbohydrate
    • 3 g net carbs
  • 9 g fiber
  • 2.3 g omega-6 fats
  • 13 g monounsaturated fat
  • 20 mg choline
  • 40 mg phosphorus
  • 690 mg potassium
  • 40 mg magnesium
  • 0.5 mg lutein

In one study, eating one avocado per day increased blood levels of lutein by 25% over a 6 month period

How much lime juice in one lime?

You can use bottled lime juice or fresh. Arguably, fresh does taste better.


One average lime gives about 2 Tablespoons of fresh lime juice. For this recipe, you’ll need 2 limes if using fresh.



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
  • 1 clove minced garlic
  • Salt and pepper to taste I really like to use various sea salts
  • 1/8 tsp red pepper flakes optional


  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.