Guacamole & Veggie Chips

Healthy, Easy Guac & “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 veggies are best!

*Choose organic produce whenever possible*

Super Easy Guacamole Recipe

  • 2 to 3 avocados
  • flavored olive oil – jalapeño-garlic, lemon, garlic, blood orange, or jalapeño
  • Himalayan or sea salt, to taste
  • Optional: Mexican Spice Blend, to taste
  • Fresh organic vegetables: Red, green and yellow peppers, cucumbers, carrots, celery or broccoli

Slice avocados in half, scoop flesh out with a spoon and put it into a bowl. Add a tablespoon or two of flavored olive oil – jalapeño-garlic is a favorite in my house, but garlic, lemon, jalapeño, and blood orange also are great. Mash with a fork until smooth and creamy (a mortar and pestle also work well and are more “traditional” utensils). Season with a little natural salt and optional Mexican Spice Blend. Serve in small bowl surrounded on a platter by sliced fresh veggies as “chips.”

Traditional Guacamole Recipe

When you have time, this recipe packs even more of nutritional punch with the tomatoes, onions, garlic, cilantro, and jalapeño peppers.

  • 2 to 3 avocados
  • 1/8 cup chopped red onion
  • 1 small clove garlic, minced
  • Lime or lemon juice, to taste
  • Cumin, to taste
  • Optional: 1 teaspoon chopped jalapeño pepper
  • Optional: chopped tomato
  • Optional: 1 to 2 Tbsp fresh chopped cilantro
  • Fresh organic vegetables: Red, green and yellow peppers, cucumbers, carrots, celery or broccoli

Pro tips: use Mexican Spice Blend instead of cumin for a wider variety of Mexican seasonings, and use jalapeño-garlic olive oil in place of the chopped garlic and jalapeño.

To prepare – Slice avocados 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 or Mexican Spice Blend, and sea salt, taste. Mash the ingredients until smooth with a fork or mortar, then  stir in optional chopped cilantro, onion, tomato and/or jalapeño peppers.

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.

© 2014, 2017, 2019 Stephen Sinatra, MD. All rights reserved.

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