Guac

Guac is probably the single best thing you can make when gathering together with friends or family. It evokes a fun, laid-back vibe and everyone loves it.

I’ve been making my own version for several years now, but only last year introduced a new twist that makes it even more awesome: cucumber.

The concept of using cucumber in guacamole comes from my friend’s fiancé Jonathan. Last summer, the three of us decided to make some guac after going on a long hike and when we went to get the ingredients, he immediately added cucumbers to our cart. I was initially perplexed by this, but then when it all came together, realized it was genius. Cucumber adds an unexpected but welcome element of coolness, which is balanced by the warmth of red onion and jalapeño. Since then, I’ve made it for several gatherings and it it’s always a big hit. I also sometimes make it for lunch or dinner, with smaller portions.

Not only is guac super-tasty, but it’s actually really good for you! Here are some of the health benefits in each ingredient:

Avocado – Rich in vitamins C, E, K and B-6, magnesium, potassium, lutein and monounsaturated fatty acis

Cucumber – Naturally hydrating; contains vitamin K, B vitamins, potassium, vitamin C, and manganese, as well as anti-inflammatory flavenols, and polyphenols

Red onion – Rich in antioxidants; high in quercetin, which is anti-fungal, anti-bacterial, and anti-inflammatory; rich sulfur content, promoting detoxification

Tomato – Good source of vitamin C, anti-oxidants and folic acid; high in beta-carotene; also contain potassium, vitamin C, and choline, which is important for brain and nerve function

Lime juice – High in vitamin C and folate; rich in limonins, a potent anti-cancer compound

Jalapeño – Excellent source of vitamin C, and potassium; contains capsaicin, which is anti-bacterial and high in antioxidants

Overall, this recipe is particularly high in vitamin C and antioxidants, which are important for immune health. Because guac is uncooked, we reap all the nutrients from these foods that are best preserved in raw form.

Sometimes instead of jalapeño, I will use red pepper flakes to taste, which create a slightly warmer effect.

The chips I’ve been using are Green Mountain Gringo organic white corn tortilla strips.

Note: this recipe yields enough for about 4 people. Adjust accordingly.

Ingredients

3 ripe avocados

3/4 medium red onion

1/2 cucumber

1 small tomato

2 jalapeños, minced

Juice of 1 lime

1 tsp Herbamare or sea salt

1 package organic tortilla chips

Preparation

Finely chop the red onion, cucumber, and tomato. Remove ribs and seeds from jalapeños and mince the rest. Peel, pit, and mash the avocados.

Add chopped red onion, cucumber, and tomato, minced jalapeños, and mashed avocados to a large bowl. Add lime juice and Herbamare or sea salt. Stir ingredients together until evenly dispersed.

Add more Herbamare or sea salt to taste. You can also add some more jalapeño and / or lime juice to taste. Serve with tortilla chips.

Guacamole with Cucumber, Red Onion, Tomato, and Jalapeño

Easy, delicious, and fresh guacamole with cucumber, red onion, tomato, and jalapeños.

Yields: Serves 4

  • 3 ripe avocados
  • 3/4 medium red onion
  • 1/2 cucumber
  • 1 small tomato
  • 2 jalapeños, minced
  • Juice of 1 lime
  • 1 tsp Herbamare or sea salt
  • 1 package organic tortilla chips

Finely chop the red onion, cucumber, and tomato. Remove ribs and seeds from jalapeños and mince the rest. Peel, pit, and mash the avocados.

Add chopped red onion, cucumber, and tomato, minced jalapeños, and mashed avocados to a large bowl. Add lime juice and Herbamare or sea salt. Stir ingredients together until evenly dispersed.

Add more Herbamare or sea salt to taste. Serve with tortilla chips.

  • Preparation time: 10 minutes
  • Total time: 10 minutes

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