Super Food: Guacamole

Organic-Gardening-CropsHere is a great healthy snack for the kids that they can even help you make!

As we’re learning, all fats aren’t bad… in fact, some of them are actually good for us! That includes fats from some types of fish – and the healthy fats found in avocados. Today, Katie Newell (health nut and foodie!) shares a recipe for guacamole that’s so delicious you’d never know it’s so nutritious and packed with super foods.

To start with, here are the health benefits by ingredient…
  • Avocado: The glutathione helps keep skin young and supple and helps slow the signs of aging.
  • Red onion: Immunity booster, antioxidant powerhouse (reduce sun damage), fights visible signs of allergies (puffy eyes) and are virtually calorie-free
  • Cilantro: Natural way to detoxify the body, helps eliminate the heavy metals found in many species of fish and packaged foods, and is a natural anti-inflammatory
  • Lime juice: Encourages skin cells to renew and is a natural diuretic
  • Tomato: Fat-soluble lycopene can help reduce the progression of chronic disease, asthma, and heart problems
Isn’t it amazing to think that, when prepared using pure, healing ingredients, one of our nation’s most popular dips can be an aid to optimal health?!? We like to serve this guacamole with crudites and tortilla chips sourced from non-gmo corn. Enjoy!


(makes about 2 cups)

  • Ripe avocados, 3
  • Lime juice, from 2 – 3 limes, to taste
  • Diced and seeded tomatoes, 3/4 cup (1 large, 2 small)
  • Diced red onion, 1/2 cup
  • Chopped cilantro, 1/2 cup, leaves and tender stems only
  • Jalapeno, 1, diced and seeded (only add if your kids like spicy food)
  • Sea salt, 3/4 tsp
  • Black pepper, 1/2 tsp


Prepare Your Avocados
Using a chef’s knife, cut avocados in half lengthwise. Remove pit with knife. Without piercing the skin, use your knife to cut avocados into cubes. (Think tic-tac-toe board.) Use a serving spoon to scoop fresh from skin, and place in a mixing bowl. Repeat with remaining avocados. Immediately squeeze the juice from two limes over avocados to prevent browning. Stir to combine, lightly smashing the avocados with the back of your spoon, but still leaving avocados slightly chunky.

Slicing and Dicing
Dice, seed, and chop tomatoes, red onion, cilantro, and jalapeno. Bringing it all together, stir prepared vegetables into avocados. Season with salt and pepper. If desired, add juice from remaining lime. Serve with organic tortilla chips, sliced bell pepper, quesadillas, or anything else your heart desires.

If you make this ahead of time (I don’t recommend more than a few hours), store tightly packed and covered with plastic wrap. It also helps to keep the pits in the guacamole. Avocados quickly brown when exposed to air. If the top is brown when it is time to serve, simply spoon off the top layer. The rest should still be a beautiful green.

This tasty snack or side is naturally vegetarian, vegan, gluten-free, nut-free, and loved by kids young and old! Thanks to Katie Newell of for this great recipe.
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