Guacamole & Veggie Chips

Guacamole & “Chips”

By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

When paired with fresh, organic vegetables instead of deep-fried tortilla chips, this guacamole is one of the healthiest dishes you can eat! Packed with nutrients like glutathione, vitamin E and potassium, satiating avocados can increase absorption of beta carotene, which is found in some of our chip substitutes: red peppers and carrots.

Not only are these “chips” full of fiber, phytonutrients, vitamins and minerals, but they are much less inflammatory and lower in calories; cucumbers also have an alkalizing effect on the body. Most tortilla chips are deep fried in polyunsaturated oils like corn or canola oil, which oxidize at high temperatures and can create an inflammatory response in the body. Baked chips are better, but raw organic veggies are best!

*Choose organic produce whenever possible*

  • 2 to 3 avocados
  • 1/8 to ¼ cup chopped red onion
  • 1 to 2 cloves garlic, minced
  • Lime juice
  • Extra virgin olive oil
  • Cumin
  • Ground chili pepper or ½ to 1 teaspoon chopped jalapeño pepper
  • Fresh organic vegetables: Red, green and yellow peppers, cucumbers, carrots
  • Optional: chopped tomato
  • Optional: 1 to 2 Tbsp fresh chopped cilantro

Pro tip: use a Mexican Seasoning Blend instead of the cumin and chili pepper

To prepare – Slice avocado(s) in half, scoop flesh out with a spoon and put into large, but shallow bowl. Add the juice of 1 lime (or lemon) and the chopped garlic, then sprinkle it with cumin, sea salt and chili pepper to taste. Mash the avocado until smooth with a fork or spoon (a mortar and pestle also work great and are more “traditional” utensils) add a little olive oil for a smoother consistency and stir in chopped cilantro. Fold in chopped onion and optional chopped organic tomato.

Serve guacamole in a small center dish surrounded by a bed of fresh chopped vegetables – celery stalks and cucumber rounds make great “chips,” as do slices of bell pepper and carrot rounds.

Download this recipe in PDF format >>

© 2014, 2017 HeartMD Institute. All rights reserved.

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