Why This Recipe is Perfect for a Quick and Healthy Snack

If you love chips and dip, then you probably share my passion for guacamole! This quick and easy 5-minute guacamole recipe is perfect for busy women who want a nutritious, delicious snack or quick dish to bring to gatherings. With heart-healthy fats, fiber, and vitamins and minerals, guac isn’t just tasty – it’s packed with health benefits. 

Health Benefits of Guacamole

• Heart-Healthy Fats: Avocados contain monounsaturated fats that support cardiovascular health. They also contain omega 3 fatty acids that improve skin health and combat inflammation.
• Fiber-Rich: Avocados are high in fiber. Just ½ cup of avocado contains 5 g of fiber that will keep you fuller long, support digestive and gut health, as well as support blood sugar health.
• Packed with Vitamins: Avocados contain Vitamin E which supports skin health and is an antioxidant. The lime juice contains vitamin C that supports immune system function, perfect as we move into fall and winter.

If you’re looking for more information on the benefits of avocados check out this article I wrote for Dietitian Insights on avocado’s impact on diabetes risk in women. 

Why Guacamole is Great When You’re Short on Time

Avocados are a powerhouse when it comes to nutrition, making this guacamole a go-to for women on the go. They contain heart-healthy fats, potassium, and fiber, all essential for digestive support and overall wellness. Guacamole is also versatile – it’s a dip, a spread for toast or sandwiches, and can be added to salads or grain bowls. 

What You’ll Need

• Avocados
• Red Onion
• Fresh Cilantro
• Garlic
• Jalapeno
• Lime
• Salt

Substitutions and Additions

• If you don’t like or don’t have red onion, you can use any other variety of onion.
• Instead of limes, try lemon or even a little white vinegar if you’re in a pinch.
• Tomatoes make a great addition to guacamole. 
• If you’re really looking for a quick option, combine your favorite salsa with mashed avocados to make an even quicker guacamole.
• Jalapeno seeds are where the heat is. Adjust the amount you add to meet your spice preferences.

Frequently Asked Questions

How long does guacamole last and how do I store it?

It’s best eaten fresh but can be stored in the fridge for 1-2 days. The lime juice can help to reduce browning but keeping it in a small airtight container will help to minimize the air exposure that causes the browning.

What’s the best way to serve guacamole?

It’s perfect with tortilla chips, on toast, in a rice bowl, with veggies, or my favorite Shrimp Tacos.

How do I pick a ripe avocado?

There are a few tips and tricks that can help you pick the best avocado. Avocados with green skin are more likely to be harder or not yet ripe, opt for avocados with dark, almost brown skin. Give your avocado a squeeze, as avocados ripen they will become softer but they may be rotten if they have too much give. 

Pro tip: If your avocados aren’t ripe, place them in a brown paper bag or wrap them in newspaper and leave them on your counter. That will ripen them much faster.

How do I store my avocados?

Avocados can be kept on the counter. Once they’re ripe I’d recommend moving them to the fridge. This will slow the ripening process so they aren’t rotten by the time you use them. If you place them in the fridge before they’re ripe it could take weeks for them to ripen.

Ingredients

• 3 ripe avocados
• ¼ cup diced red onion
• 2 TBSP chopped fresh cilantro
• 1 clove garlic, minced
• 1 jalapeno, diced, with or without seeds
• Juice of ½ lime
• Salt to taste

Directions

1. Cut avocados in half and remove the pit. Scoop avocado into a mixing bowl and mash.
2. Add red onion, cilantro, garlic, jalapeno, lime juice, and salt.
3. Mix until evenly combined.
4. Adjust ingredients as needed and serve.

The Bottom Line

By following this easy 5-minute guacamole recipe, you’re creating a quick and nutritious snack packed with health benefits that everyone will love. Whether it’s for a busy day or social event, this guacamole is sure to be a hit. Enjoy this snack or meal addition that isn’t only delicious but also supports your health and wellness goals.