Guacamole and Tortilla Chips

Guacamole has always been a favorite in this house.  A favorite among the adults that is.  While AJ will not touch the stuff, the Babe enjoyed dipping her homemade tortilla chips in it.  Guacamole is a fantastic snack or side dish chock full of B vitamins, fiber and minerals such as Copper, Magnesium and Zinc.  Most of all, it is a great source of heart-healthy monounsaturated fatty acids (MUFAs).  These actually have the ability to improve your blood cholesterol levels, thus helping to combat cardiovascular disease.  So do not be afraid of the fat content in those avocados, it may be high, but they can pack a healthful punch.  My recipe also uses olive oil (more healthy fats), lime and tomatoes, providing even more nutrients to the dish.



2 Hass avocados

2 cloves garlic, minced

1 lime, juiced

1 Tbsp olive oil

1 Tbsp balsamic vinegar

1/4 tsp sea salt, ground

1/4 tsp pepper, freshly ground

1/4c onions (or more, to taste), finely chopped

1/2c tomatoes, diced

In a large bowl, scoop in avocado.  Add garlic, olive oil, lime juice, balsamic vinegar, salt and pepper.  Mash all ingredients together to desired texture or smoothness. Add onions and tomatoes and mix.


Nutrition Information (per serving):  Calories:  246kcal,   Protein: 3g,  Total Fat: 27g,  Saturated Fat: 4g,  MUFA: 18g,  PUFA: 2.5g,  Carbohydrates: 17g,  Fiber: 11g,  Sodium: 155mg

Baked Tortilla Chips

Serves 4

4 Flour Tortillas, soft taco size

1 Tbsp olive oil

1/2 tsp sea salt, ground

1/2 tsp pepper, freshly ground

Dash ground red pepper

Preheat oven to 350°F.

Slice tortillas into equal eights pie shapes.  Arrange on cookie sheet in one layer.  Drizzle olive oil evenly across tortilla pieces.  Sprinkle seasoning across the tortillas.  Rub individual pieces against each other on both sides to distribute the oil and spices equally.  Bake for approximately 10 minutes or until the tortillas begin to slightly brown.


Nutrition Information (per serving):  Calories: 111kcal,  Protein: 3g,  Total Fat: 4.2g,  Saturated Fat: o.5g,  MUFA: 2.5g,  Carbohydrates: 15g,  Fiber: 2g,  Sodium:  310mg

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