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When I was a child, my mom’s guacamole recipe was one of the first things I learned how to make. Today, it’s a recipe that my children make regularly. In fact, I can hardly call this a recipe because it is so simple to make! But it is a nourishing and easy snack, condiment, or topping that my kids all love.
All About the Avocado
Avocados have a unique fatty acid profile and are rich in monounsaturated fats. They are a good source of fat-soluble vitamins like vitamin K, as well as potassium and other nutrients. I wrote more about avocados and compiled a list of recipes in this post.
Avocados are one of the few foods that are high in both healthy fats and fiber, which makes them helpful for digestion. They are one of the first foods I feed my babies because of their nutrient profile. When I need an egg-free mayo recipe, I use avocado. They are much less allergenic than eggs (and autoimmune friendly).
Avocados are often lumped into the vegetable category but are actually fruit. Over 1.5 billion are consumed annually in the U.S.
The most popular type of avocado in the world is the Haas avocado and it has an interesting history…
In the 1930s, a California mailman named Rudolph Haas discovered an avocado tree in his backyard and patented it in 1935. All modern avocado trees can trace back to Haas’ avocado tree. Popularity really took off in the 1970s and now, Haas avocados are grown in California, Florida, and especially Mexico. Did you know that Mexico has 5 different climates and growing seasons, which allow avocados to grow year-round?
The special balance of healthy fats and nutrients also makes avocados great for hair and skin. I talk more about that here.
The Humble Guacamole
While avocados only gained popularity in the US in the last several decades, they’ve been popular in other parts of the world for centuries. They were considered a superfood by the Aztecs, who had some of the earliest guacamole recipes. The word guacamole comes from an Aztec word meaning “avocado sauce” and was just a simple mix of mashed avocado, tomatoes, and spices.
While avocados may have taken a while to catch on in the U.S., they’re definitely popular now. As is guacamole, the recipe they are most commonly used in.
In fact, September 16th is National Guacamole Day!
My Easy Guacamole Recipe
My guacamole recipe is a purist recipe that is similar to the original Aztec recipe with minimal ingredients. I use avocado, salsa, lime juice, and some spices. We really like the minimal ingredient list to let the taste of the avocado shine through.
My kids love this recipe because it is so simple to make. They will often prepare guacamole to eat with carrot sticks or plantain chips for lunch or as a healthy snack.
Simple Guacamole Recipe
An incredibly simple guacamole recipe with minimal ingredients to mimic the original Aztec variations.
Cut the avocados in half and carefully remove the pit.
Scoop out the flesh of the avocados and place in a medium bowl.
Add the salsa, spices, and lime juice and mash with a fork until everything is evenly mixed, but still lumpy.
Serve with veggie sticks or grain-free chips for a healthy and filling meal or snack.
- 1 medium size tomato, diced
- ¼ cup red onion, finely diced
- 2 TBSP fresh cilantro, chopped
Serving: 0.25cup | Calories: 86kcal | Carbohydrates: 6g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 177mg | Potassium: 285mg | Fiber: 4g | Sugar: 1g | Vitamin A: 131IU | Vitamin C: 7mg | Calcium: 13mg | Iron: 1mg
Do you have a family guacamole recipe? How do you make it?