Guacamole is quite simple to make, and features the nutritious avocado. For the best results, those avocados should be perfectly ripe, which makes the most difficult part of making good guacamole deciding to do so two to three days before you want it. 

Avocados contain protein, are high in fiber, and are a good source of vitamin C, vitamin K, vitamin B6, and folate. Avocados have more potassium per ounce than bananas. Consumption of avocados has been shown to have a beneficial impact on cholesterol levels, as they are high in monounsaturated fat, the ‘healthy fat’. Studies show that eating foods rich in monounsaturated fats improves blood cholesterol levels, which can decrease the risk of heart disease; and that monounsaturated fats may benefit insulin levels and blood sugar control, which is important to those with type 2 diabetes.

Guacamole

Juice of one lime

1 jalapeno, seeded and minced

3 scallions, thinly sliced

2 Haas avocados

1 tomato, chopped (Roma, globe or about 1 Cup of cherry or grape tomatoes)

¼ Cup cilantro, chopped

Salt & pepper

Start by combining minced jalapeno, scallion, lime juice and salt and pepper in a mixing bowl to marinate while remaining ingredients are prepared.

Halve avocados and remove pit. While still in the skins, score avocados into ½ - 1 inch cubes. Scoop the avocado cubes from the skins into the jalapeno/scallion/lime mixture. Add tomato and cilantro and mix gently.  Serve with tortilla chips or as a taco topping.  

Oxidation of avocados causes them to brown quickly, the acidity of the lime juice in guacamole helps slow that process. Keep guacamole tightly covered until ready to serve.