Meatless Monday: Chunky Mexican-Style Guacamole
When I crave something rich, creamy, savory and satisfying, I immediately think

of an avocado.

It’s distinct, creamy texture and rich, nutty flavor make it a popular ingredient in many dishes.

Although it is probably most well known as a key ingredient in the Mexican dip “guacamole”,

avocado adds an amazing texture  to mouthwatering wraps, sandwiches and salads due to its

high-fat content.

But what makes avocado so good for us?

More than just a fabulous, fatty fruit, avocados have been labeled a nutritional powerhouse for

good reason–they contain more than 25 essential nutrients.

Health & Nutritional Benefits

Meatless Monday: Chunky Mexican-Style Guacamole

More than just a tasty fruit, the avocado is considered a nutritional powerhouse for good reason– they contain more than 25 essential nutrients.

Some of the health benefits associated with eating avocados on a regular basis include lowering

cholesterol levels, reducing the risk of diabetes, promoting lower body weight, and preventing cancer.

Avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E, copper,

iron, phosporous, magnesium, and potassium and dietary fiber.

Plus they provide fiber, protein, and several beneficial phytochemicals such as beta-sitosterol,

glutathione and lutein, which may protect against various diseases and illness.

The average avocado contains about 4 grams of protein–more than most other fruits.

And did you know that avocados provide more potassium per weight than bananas?

Healthy fats account for nearly three quarters of the calorie count of an avocado.

Most of it is monounsaturated fat–in the form of oleic acid–a “good fat” that helps to reduce

levels of bad cholesterol in your blood and lower the risk of stroke and heart disease.

That fact alone, got my attention!

Are You Getting Enough?

Getting enough avocado into my diet is never a problem.

I add avocado to most of my salads and smoothies, but most of all I love to dip into a thick,

creamy bowl of freshly-mashed guacamole.

In fact, I have been known to gobble up the “whole thing” in a matter of minutes.

Getting hungry for your own bowl of homemade guacamole?

Try this easy recipe for Mexican-Style Guacamole.

Chunky Mexican-Style Guacamole

Meatless Monday: Chunky Mexican-Style Guacamole


2 ripe organic Haas Avocados

1 ripe fresh organic tomato, seeded and diced

1 large clove fresh garlic, finely minced

1 fresh lime, juiced

1 tablespoon (+ extra for garnish) fresh, organic cilantro leaves, stems removed and finely chopped

Salt and pepper, to taste

Meatless Monday: Chunky Mexican-Style Guacamole


With a sharp knife, slice the avocado from top to bottom, cutting all the way around the fruit.

Place the avocado in the palm of your non-dominant hand and gently the top half clockwise

until it easily separates into two pieces.

To remove the seed, “whack” the seed with your sharp knife so the blade sticks into it.

Gently turn the knife until the seed pops out.

Meatless Monday: Chunky Mexican-Style Guacamole

To dice, score the avocado while still in its skin but cutting equally sized slices from top to bottom.

Then, rotate 90 degrees and do the same thing going side to side.

This combination of horizontal and vertical cuts will give you equal sized chunks of diced avocado.

To remove from skin, take a spoon and gently scrape all on the bottom of the flesh (where it meets the skin)

until all your diced chunks are removed.

Meatless Monday: Chunky Mexican-Style Guacamole

Place diced avocado in bowl.

Add diced tomato, garlic, lime juice and fresh cilantro to bowl and combine with a fork.

Season with salt, pepper and additional lime juice, if desired.

Meatless Monday: Chunky Mexican-Style Guacamole

Serve with favorite Mexican entrees or on its own with crunchy tortilla chips.

I like to eat my guacamole with zesty dehydrated flax seed crackers.


Are you an avocado lover?

Do you make a mean guacamole?

Share your favorite ways to enjoy avocado with us.


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