Avocados--Guacamole!

March Madness is in full swing, and as the college basketball games roll on so does game time snacking. So let's make it nutritious! 

As a dip, tucked in a wrap, or slathered on a burger, guacamole is a healthy addition to any meal or snack. 

Avocados combined with tomato, onion, lime, garlic and spices make a tasty dip, providing essential  omega 3 fatty acids and several vitamins and minerals.  Avocados are also higher in protein than other fruits and are low in sugar making it a popular addition to salads and main dishes too. I love to add a layer of avocados to my quiche and wraps.

Sriracha Chicken Wraps (party-food-line-up)

Here is my favorite guacamole recipe along with a few tips to slice and dice avocados too!

Ingredients:

3 ripe avocados
1 cup diced Roma tomatoes
1/4-1/2 cup diced onion (I use sweet Vidalia  onions)
3 T chopped fresh cilantro
1 t minced garlic 
~2 T fresh lime juice (one lime)



1 t salt
1/8 teaspoon cayenne pepper (to taste)
optional
1/4-1/2 teaspoon red flaked pepper (if you like a little heat!) 


Cut and remove the pit from the avocados. With the avocado on a flat surface cut around the pit. Twist the two halves in the opposite directions and pull apart.  Hit the pit with a knife. Twist and remove.

Use the tip of a butter knife to slice lengthwise and crosswise to create cubes.  Use a spoon to scoop out the flesh.

Place the avocado in a bowl and mash.  You can mash until smooth or leave it chunkier if you'd like.

Sprinkle with lime juice, garlic, salt and pepper. Stir until well combined.
Stir in onion, tomato and cilantro.

Taste and adjust spices.

Cover with plastic wrap right on top of the guacamole. This will help stop oxidation (browning.) Refrigerate until serving.

Additional resources

http://www.livescience.com/45209-avocado-nutrition-facts.html

https://www.fatsecret.com/calories-nutrition/generic/guacamole-with-tomatoes

https://www.fatsecret.com/calories-nutrition/usda/avocados

http://www.avocadocentral.com/how-to/how-to-pick-how-to-buy-avocados