It’s recipe day — and here is one that is surprisingly low glycemic.

The avocado has received a bad rap over the years and is listed as an exception in the “eat fruits and vegetables” chapter of many diet books.  That’s because avocados do contain fat and are higher in calories than most other vegetables.  One fifth of an avocado has 50 calories.  However, the fat is one of the “good fats.” ( We’ll talk more on fats –  the good, the bad, and the ugly, in another post.) Also, the fats and fiber make the avocado low glycemic, even though it is higher in calories.

Avocados are high in some essential nutrients, too. They contain significant amounts of Vitamin K, Vitamin B6, Vitamin C, magnesium, lutein, Vitamin E, potassium,  and folate.  All of these are good for eye health, as we’ve seen in previous posts.

Guacamole is the way we most often eat avocados — at least here in the southwest where we like Tex-Mex and Mexican food.  So, for low-glycemic recipe day, we are featuring guacamole.

Easy Guacamole

• Avocados (number depends on the amount of guacamole you are making.)

• About 1/4 t salt per avocado

• About 2 T salsa per avocado

• About 3/4 t garlic powder per avocado

• About 1/2 t lemon or lime juice per avocado

• Optional: Chopped cilantro, chopped onion

Preparation:

1) Cut the avocados in half, remove the pit, and scoop the avocado meat from the skin.

2) Add the salt, juice, salsa, and garlic powder and mash together.

4) Add optional ingredients like chopped cilantro or chopped onion.

One friend says she adds a teaspoon of mayo to give a the guacamole a creamier texture.  Another says her secret is to use fresh-pressed garlic.  Some of the recipes I looked up recommend a chopped tomato and a chopped onion instead of salsa.  Others suggest cumin, chili powder, or chopped hot peppers.  I plan to start with the easy version and experiment to find out what tastes best.

Eating to live and living for Christ,
Susan Jordan Brown