Guacamole properties

Edible properties of guacamole


What is guacamole and what nutrients does it bring?

Guacamole is a traditional vegetable sauce from Mexico produced with avocado, tomato, onion, cilantro, lemon and salt.

It is a very rich sauce in antioxidants, for the large amount of vitamin E that avocado provides, vitamin C from lemon, and quercetin from onion.

All these components help counteract free radicals formed in the body, which cause premature aging of the skin and the body.

Therefore, guacamole is a very suitable recipe in summer for skin care through food. Its antioxidants are also very interesting to look after your heart.

The huge amount of folic acid avocado has makes it an ideal sauce in pregnancy.

When to eat guacamole

Guacamole is one of the healthiest starters, because in addition to its antioxidant properties, is a dish rich in fiber and good fats from avocado. In short, a much more nutritious option than industrial potato chips, snacks, cookies, etc., which contain trans fat and have no nutritional value (without the addition of vitamins and minerals).

Encourage you to take this healthy “dipping sauce” in your following meetings with friends or relatives. Preparation is easy, quick and ideal for sharing, with all the benefits of the plant foods.


guacamole with nachos

Photo of guacamole with nachos. Traditionally, guacamole is eaten with nachos

Ingredients for guacamole

  • 2 ripe avocados
  • 1 tomato, seeded better, cubed
  • half a thin cut chive
  • A few cilantro leaves julienned
  • Half a squeezed lemon
  • Salt

Guacamole preparation steps

guacamole con nachos

Photo of guacamole. In this case we have added sesame seeds (antioxidant and rich in calcium) and nori (rich in vitamin A and fiber). In addition to a dipping sauce, we can use this sauce to accompany dishes.

  • Choose ripe avocados, depending on the variety their characteristics change. Overall, an avocado is ripe because it sinks when pressing gently on it with your fingers.
  • Split avocados in half to remove the bone. Then with a knife cut the pulp into cubes and empty them completely with a spoon.
  • With a fork or a mortar, mash the avocados and mix the paste with the other ingredients, with a pinch of salt, so that all the flavors are blended. Integrate all components of the sauce to form a homogeneous mass.
  • Serve with nachos, corn pancakes, toast, etc.

Variations and other comments of guacamole recipe

Who is guacamole especially suitable for?

It is a highly recommended balanced recipe for everybody and for all ages, but especially in pregnancy (high in folic acid), poor circulation, uric acid (gout), hypertension, dermatitis, stress or fatigue. Suitable for diabetics and celiac disease (gluten allergy).

Guacamole can be served as a starter, but is a very versatile sauce that can be mixed with all kinds of salads, cereals, inside sandwich, etc.

It is a perfect substitute for mayonnaise with oil, because it provides less calories and more antioxidants.

This property may be of interest to people who want to lose weight, but in general, is an appropriate recommendation in every healthy diet.

It can also be used as vegetable pate for sandwiches or added to salads, as we have done in this salad of corn and chickpeas.

More information on avocado.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

1 June, 2021

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