Hearty Guacamole!

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Tis the season for colds and flu, yikes! Well let’s just say I am bit behind on everything this past week when there is a sick baby in the house.   I’m really not complaining because it’s actually a great excuse to sit down and cuddle plus she is already 7 1/2 months – I must cherish this baby stage!   Yesterday, baby Lucy had a little fever and just wanted to be held, so I had to watch some TV, including  “Love It or List It” and yes, for some reason I navigated toward a little “Kourtney and Khloe.”  Just a little embarrassed to admit that but I guess I like to see Kourtney as a mom with two kids (they are the same ages as my two youngest kids).  Really, it only last awhile because all the drama is always the same.  Scott gets in trouble and Kourtney comes to the rescue, ha!

 

Anyway, for some reason I thought the big football game was this past weekend but maybe I just wanted a good excuse to make this awesome guacamole! It is super simple!  I adapted the recipe from Nacho Guacamole.  My recipe adaptation involves a can of diced green tomatoes with chilies and aduki beans.  I opted for the canned tomatoes because the fresh tomatoes right now are obviously not in season and they just do not taste that great, plus no chopping!

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The aduki beans are a great source of fiber, especially soluble fiber that acts as a sponge to “soak up” cholesterol.  The beans are also good sources of iron, folate (helps reduce inflammation in bloodstream), magnesium and potassium (promotes low blood pressure).  A serving size (1/2 cup) contains 5 grams of fiber and 7 grams of protein!

 

 

Avocados are great sources fiber, potassium, folate, and vitamin E.  Don’t worry about the amount of fat in an avocado – it is healthy fat!  Avocados contain monounsaturated fat that help lower LDL “bad” cholesterol, while raising HDL “good” cholesterol.  This type of healthy fat may also help absorb certain nutrients like lycopene (found in tomatoes) and beta-carotene (found in carrots).   How awesome is that?  So the avocados and the tomatoes in this dish work together for optimal absorption!

Here is how to cut an avocado. Slice in half and remove the large seed.  Score each half with a knife and spoon out the avocado.

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To this mixture add lime juice and garlic salt and babaam, one awesome dip!

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Yes, I have shown these chips before but they are definitely  my new favorite tortilla chips, I wish they came in larger bags. I keep having to go back to the store to buy more.

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So yummy, I have been eating this dip for all my meals.  One batch down and one more batch to go, it won’t last long.

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Hearty Guacamole  (adapted from Hass Avocados)

Ingredients:

  • 3 ripe, Fresh Hass Avocados, seeded, peeled and diced
  • 1 can diced tomatoes and green chilies, drained (if you don’t like it too spicy, just use a half can)
  • 1 can aduki bean, drained and rinsed
  • 1 lime, juiced
  • 1/4 cup shredded low-fat cheddar cheese
  • 1/2 tsp. garlic salt

Preparation:

Place ingredients in a bowl and gently stir to combine. Chill until ready to serve.

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1 comment

  1. Taco Veggie Pizza | Daily Dietitian January 31, 2013 at 9:26 am

    [...] are nice and crispy!  I also used this crispy flatbread as a dipper from Monday’s post  Hearty Guacamole!  What a great way to have crispy chips with the proper portion [...]