Guacamole Recipe

This week’s food item is focusing on avacadoes.  Avacadoes have a high amount of healthy fats.  They are calorie dense so portion size is important when eating avacadoes.  Today, my mom has given you a great guacamole recipe.  I love guacamole, but I usually get in trouble with it, because I eat so many chips with it… yes chips are my biggest food weakness!  Avacadoes are great to put on sandwhiches, salads, and on chicken (ok, I haven’t tried that last one, but felt it necessary to come up with 3 things that avacadoes go good with besides the obvious chips!)

If you didn’t check out last weeks recipe which was hummus, click here to read the hummus recipes

Here is my moms post!

Last week I said I’d maybe send some of Nancy’s Moraccan vegetable stew home with Angela for Dustin….well, I got to bring Ang back to campus on Monday and stay a couple of days, aaannnd even had the privilege of meeting some of you from the oh-so-famous “Bootcamp 5:45 AM” :)!!  Then Ang and I worked out with the next bootcamp, first with Dustin, then Abby took over (someone told me they liked Dustin, but they REALLY liked Abby-said she was even harder than Dustin!).  Okay you guys, these arm and leg muscles ARE sore, and as you all noticed, I had to UNload the wt. bar :(!!

Anyway!  I got to hand deliver that stew to Dustin, Nancy, and he very much liked it!  Was hoping to meet you yesterday….but you guys were a hoot and even made it look kinda’ fun, at that ungodly hour of torture!!  Seriously, like I told you, if you really want some of the lowdown on Dustin, invite his little sis back and get her going on what it was like surviving in the middle of him and their two other brothers!

Okay, this is supposed to be about recipes!  Dustin wants a guacamole recipe this week, so here goes!  You all are probably like me, just mash ’em up and throw this and that in, whatever is around; but the other evening, in Angela’s apt., we actually measured everything.  I went looking for other recipes and found that most have cilantro and hot peppers, etc. in them; I am a first class wimp when it comes to hot stuff (just ask Dustin and Abby~last evening at Flattop they had smoke coming out of their ears; my mouth was on fire just watching them!)… here is our verson of a meek and mild guacamole:

1 c. of avocado (1-2 avoc., depending on size)
1 t. garlic powder
1/2 t. seasalt
1 t. dried dill
1 T. lemon juice, fresh squeezed organic, if you have some
2 T. light sour cream (I like the Daisy brand-nothing added)
1 Roma tomato, diced

-You can either mash the avocado with a fork or potato masher, or, use a food processor and make a totally smooth, creamy version.
-Add the next 5 ingred., mixing in the tomato last (by hand, if using the food processor).
-If you want to make a really big batch, use up to 3 avocados and Angela likes to mix
them with an equal amount of light or nonfat sour cream-or try substituting some plain, nonfat yogurt for some of the sour cream.  When all 4 kids are home, this amount would disappear in a blink!

-One more thing, I recently read that the Calif. Hass avocados are a better source of the healthy monounsaturated fats.

-Serve with Trader Joe’s organic tortilla or flaxseed chips, or veggies for you diehard Bootcamp 5:45ers!! ha

For a spicier recipe, try this:

3 avocados (3 c.) diced
1 c. fresh or prepared tomato salsa (with as many hot peppers as tolerated-they are   so healthy, so have at it!!)
1 T. lemon juice
1/4 t. seasalt

I haven’t tried this recipe, but you could add your cilantro easily to this, like up to half a cup, chopped.

Here are the stats per serving for this recipe-serves 8:
96 cal., 6 carb., 8 g. fat, 1 g. protein, 4 g. fiber, 321 g. potassium

Hope to hear from some more of you this week with your favorite guacamole recipes…
maybe something authentic, with some real kick to it!

Until next week,

Keep eating~healthy!

Dustin’s Mom

For more Healthy Recipes, click the links below!

30 Healthy Snacks, 21 Healthy SnacksChocolate Chip CookiesChocolate Tofu PiePureed Vegetables, Roasted VeggiesQuinoaChickenOmeletPizzaGuacamoleHummusCarrot Soup


  1. i made the hummus last week and really enjoyed the flavor but the texture was a little odd. How thick is it supposed to be? I added more liquid and oil but I’m not sure if I should have processed it more or added more liquid. How much of the liquid did you use? The consistancy was like soft peanut butter.

  2. I’m anxious to try the guacamole receipe! I’ve been looking for a healthier/simple version and I think you may have nailed it! Thank you for sharing! If you have any “good for you chocolate dessert receipes”, that would be great! 🙂

  3. Holey-guacamole, my favorite food! I’ve never tried dill in it before, but usually go heavy on the veggies by also adding minced garlic, diced red and/or green pepper, and diced red onion. I use lots of cilantro–I just love the stuff, I even put it on sandwiches and in wraps. I also seed the tomatoes, no slimy seeds at my party. 🙂

    Kathy-the hummus I make is thick like peanut butter, it’s a sandwich spread consistency…like liverwurst, different from the store varieties. I haven’t made Dustin’s mom’s recipe yet, but I image it would be similar.

    As for a healthy chocolate dessert, a friend of mine makes a really yummy chocolate pie (like a pudding pie) with silken tofu. She sometimes puts sliced bananas on the bottom & top too, delish! I’ll see if I can find it.

  4. Here is an easy slow cooker recipe for an entree to go with the guacamole — Spicy Slow Cooker Chicken. I put it in whole grain tortillas and will add some fat free sour cream and some reduced fat cheddar cheese — but the guacamole would be wonderful with them.

    Spicy Slow Cooker Chicken

    •1 cup whole grain rice (I use Kashi or brown rice)
    •1 cup salsa
    •1 1/4 cup fat-free, reduced-sodium chicken broth
    •2 pound uncooked boneless, skinless chicken breast
    •1 cup yellow corn (I use frozen roasted corn)
    •9 1/2 oz canned black beans

    Place rice, salsa, and chicken broth in slow cooker. Top with chicken. Cook on low. Add frozen or drained canned corn and drained black beans an hour before serving.

  5. Kathy, that odd texture-was it kinda’ grainy, not real smooth? I think mine is like that too–I usually use just enough liquid to process, maybe 2-3 Tbls. Maybe some garbanzo beans are softer than others, making a difference. I try to get it really smooth before adding the other ingred. It depends on the brand of peanut butter-! I get some really runny stuff, when it’s at room temperature! If you ever get Trader Joe’s hummus, use that for a guide-I think their’s is perfect.

    Jody, let’s see what Nancy’s tofu choc. recipe looks like-it really does sound worth eating-and if it has that really dark choc.-like 70% cocoa, I think they say, it would actually come under your needed monounsaturated fatty acids.

    Nancy, does your hummus get smooth? Your guacamole would really look pretty, all those colorful veggies-and way healthy and less fats per serving, with the veggies. Okay folks, now we know where to go for a slimy seed-less party–plus maybe some Moroccan veggie
    stew besides!

    Becky, I had some chicken thawing when I read your blog and I just about jumped up and got out my crock pot to try out your recipe right on the spot!–do you chop up the chicken before adding it to the pot, or after it is cooked? I might as well admit it up front, I will be using some canned diced tomatoes for that salsa and make my guys add their own hot sauce-!! What can I say, except I really should force myself to tolerate the heat–it is so good for whatever ails you!

    I’m really enjoying your great blogs! I’m having some of my friends over here in Minnesota check it out and maybe they will share too….feel free to tell where you live-that would be fun to know! (is that legal, Dustin?!)

  6. The chicken just shreds up easily with a fork after cooking in the crockpot. When using the crockpot (and cooking in general) the easier the better, especially these days with little ones around. I forgot to add that if I leave it in too long though, I add a bit more chicken broth or water to it so it isn’t dry.

  7. we are a fan of super spicy food in my house, so you know which recipe we will be going for. :-]

    Thanx to Dustin and his mom; y’all rawk!

  8. Hey Jody…..just came across this healthy hot chocolate recipe!
    Stir 1 Tbls. of 100% cocoa into 1 c. of hot milk, adding whatever sweetener your prefer. Here’s the neat thing I discovered; Hersheys puts out a special dark cocoa, calling it “100% cacao” and has only 5 cal./Tbls.
    I have only tried it once, adding 1 tsp. of organic dark brown sugar for another 15 cal. So, using skim milk, you are up to only 110 cal. for a cup of hot chocolate! Next time I will try some stevia for sweetening and see if that fills the bill tolerably well:). I just checked, and Nestles cocoa has 15 cal./Tbls., but as you know, the darker the cocoa, the better it is for you-the antioxident thing and all!

  9. Just above, in the pingback, it should read, “check out
    chocolate recipe”, not cookie recipe.

    Since my posting of the healthy hot choc. recipe, I read further on my two cans of cocoa; the special dark has 65 mg. of sodium and also cocoa processed with alkali, whereas the Nestles reg. cocoa has no sodium and no cocoa processed with alkali. Will have to research this further, maybe check the health food section for their dark cocoa. You young gals probably don’t pay much attention to sodium yet, but I have always had low blood pressure and just recently have readings a bit over the low normal, so sodium is an issue! But it is, of course, smart to always limit sodium for the whole family. The other day my big brother in Phoenix (the “uncle Jerry” from Dustin’s blog the other day) said he is very concerned about childhood obesity, seeing it so very prevalent down there in Phx. I told him how Dustin likes to include the kids in a little workout sometimes, when the Moms are taking a break (maybe when the kids are out of school and come with their moms)….and of course, like the blogger of yest. put it so well, “Bing, I’m a role model!”; all you gals are setting your kids up for success as you live the life you want for them!! They are SOOOOO blessed!

  10. A friend tried this chicken recipe and put in in her crockpot on low for 8 hrs and ended up with mush for the rice. She wondered how long you cook yours and if maybe you wait to add the rice later on in the cooking process?



  1. […] for a healthy chocolate recipe….I just found one this week that I will post at that site. Check out cookie recipe.   Keep eating~healthy!   Dustin’s […]

  2. […] Click here for guacamole recipes […]

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