Tuesday, May 3, 2011

Holy GuacaMOlly

I promise this isn't your average guacamole, and I bet you never knew how healthy of a snack it could be! I was inspired to make this recipe after my high school graduation party about 4 years ago (that's right, I am not about to graduate from college), when our good family friend Jenny made a variety of recipes she used in Costa Rica where she owned her own restaurant. Jenny prepared some pico de gallo along with the best guacamole I've ever tried. I feel like I've come close to her rendition, and I hope you guys get the chance to try it out.

Holy GuacaMolly

4 ripe avocados
3-4 organic tomatoes (roma or vine)
1/2 large red onion
1 jalapeno, seeded and de-veined
1/3 cup chopped cilantro
1 medium lemon, juiced
1-2 small limes, juiced
1/2 tsp sea salt
dash of black pepper

Directions: First, scoop the avocado meat and mash into a large bowl (see photo below for avocado tricks!). Next, chop tomatoes, onion and cilantro and add to avocado mix. Using a fork, blend ingredients together. Then prepare the jalapeno by removing the seeds and veins and chopping it into tiny pieces. Add the jalapeno, lemon juice, lime juice and salt/pepper, then mix together for final product. Storage tip: Add 1 or 2 of the avocado pits into the bowl to prevent the guacamole from browning in the fridge and also maintain freshness.

Avocados have been used traditionally for their aphrodisiac qualities and in healing a variety of skin disorders. Compared to all other fruits (and yes, because they contain a large pit, they are considered fruits) avocados contain the most protein, potassium, magnesium, folate,B-vitamins, vitamin E and vitamin K. Especially for vegetarians, avocados are an excellent source of healthy fat/protein ratios and a variety of energy boosting nutrients. In more modern studies, avocados have shown to reduce cholesterol due to their healthy monounsaturated fat, a chemical called beta-sitosterol and several carotenoids, similar to those found in spinach (see The Infamous SuperFood Green Smoothie).


Tomatoes are most known for their antioxidant properties and anti-inflammatory compounds. The protective carotenoid present in tomatoes, lycopene, has been shown to be cardioprotective, antimutagenic, anti-inflammatory and anticarcinogenic. Most recently, lycopene has been give a lot of attention in its benefit to both prevent and treat prostate cancer.

Red Onion

Anti-inflammatory! The deep pigments in red onions also make them one of the highest sources of polyphenols or phytochemicals that help support the immune system and prevent oxidation of fatty acids in the body. Other proven benefits of onions include the balance of blood sugar levels, preventing the development and growth of cancerous cells, and the support of bone and connective tissue.


Citrus is the cheapest and most delicious way to get antioxidant and antibiotic properties into your diet. Loaded with tons of vitamin C and other compounds including limonoids, lemons and limes can help support a healthy immune system, reduce inflammatory problems such as rheumatoid arthritis, and prevent cancerous cell development and growth.

To read about the benefits of cilantro, check out my southwest citrus salad.


Props to Mitch for taking the pics and making me look like an overly excited guacamole master!



Grotto, David, RD, LND.(2007) 101 Foods That Could Save Your Life. New York: Bantam Books.

WHFoods.com The George Mateljan Foundation, 2011