How to Make Delicious Guacamole at Home
What’s vegan, gluten-free, quick’n’easy, and green all over? This yummy guacamole recipe!
Dad jokes aside, when you’re craving a simple and healthy snack, reach for some avocados and get chopping. Full of healthy fats and fiber, this authentic guacamole recipe makes every day feel like Cinco de Mayo.
Here’s how to make a clasomsic, simple guacamole recipe, and some tips on how to pick the best avocados for the dip.
Avoca-Do’s and Don’ts
Guacamole’s most esteemed ingredient is also its trickiest. We’ve all found ourselves, chips in hand, with an inedible green mess. To avoid any future disappointments, here are a few tips on how best to handle avocados, from purchase to storage.
- DO buy ripe avocados. Take an avocado gently in the palm of your hand. If it feels firm but gives a little when you gently squeeze it, your avocado is ripe and ready to enjoy that day. Bought hard, unripe avocados? ¡No problema! We tested three different ways to quicken up the ripening process. But generally speaking, the best guac comes from naturally ripened avocados.
- DON’T rely on color alone. Some avocado varieties stay lighter green even when they are ready to eat. So still be sure to test its ripeness by squeezing it gently.
- DO eat your guacamole in 1-2 days. After that, the vibrant green color starts to fade, all because of an enzyme called polyphenol oxidase. It reacts to the oxygen in the air, causing the brownish tint you see in cut avocados, apples, and bananas. The citric acid, vitamin C, and antioxidants in the lime included this recipe also help keep that “fruit rust” at bay, but only for so long.
- DON’T overload, on guac or chips. Guac may be healthy, but portions do matter. Stick to a serving of guac and a serving of chips to keep your snack size in check. Better yet, trade the chips for carrots, bell pepper strips, or jicama for a healthier twist. There’s no wrong way to eat guacamole.
- DON’T store your guacamole without sealing it. Keep that pesky oxygen at bay by squeezing on additional lime or lemon, or simply topping it with a half-inch layer of water (pour it out before serving). Then cover the dip itself with plastic wrap, so there’s no extra air. These methods reduce oxidation and can increase the life of your guac by another day or so. But honestly, who lets a healthy guacamole recipe languish in the fridge? Eat up!
- 1 medium tomato
- ¼ medium onion
- ¼ cup cilantro
- 1 medium jalapeño
- 3 ripe medium avocados
- 1 medium lime
- ½ tsp. sea salt or Himalayan salt
- ½ tsp. ground cumin
Finely chop tomato, onion, and cilantro. Cut jalapeno in half lengthwise, remove seeds and veins; finely chop. Set aside.
Cut avocados in half lengthwise, remove seeds; scoop out avocado flesh and place in a medium mixing bowl. Mash avocado with a fork or potato masher.
Cut lime in half, squeeze lime juice over avocado. Add tomato, onion, cilantro, jalapeño,
salt, and cumin. Stir gently to combine.
- Serve with baked tortilla chips or veggies.
The Nutrition Facts box below provides estimated nutritional information for this recipe.
Super Yummy Superfoods
In addition to tasting good, this recipe is packed with tons of foods that provide nutritional benefits!
When it comes to heart health, avocados may be of some help. Research from the American Heart Association found that avocados may promote healthy cholesterol levels in overweight or obese individuals. That’s because avocados are high in monounsaturated fatty acids, AKA the good fats that help keep your cholesterol levels in check.
The jalepeño in this recipe offers up just the right amount of spice. And like tomatoes, jalapeños also contain vitamin C and a carotenoid. In this case, it’s called capsaicin, which provides the heat.
Photography by Meghan Hensley
- Enzymatic browning in avocado (Persea americana) revisited: History, advances, and future perspectives pubmed.ncbi.nlm.nih.gov/27172067/
- An avocado a day may help keep bad cholesterol at bay www.heart.org/en/news/2018/05/01/an-avocado-a-day-may-help-keep-bad-cholesterol-at-bay
- Hass Avocado Composition and Potential Health Effects www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
- Tomatoes, red, ripe, raw, year round average fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
- The role of carotenoids in human health pubmed.ncbi.nlm.nih.gov/12134711/
- Peppers, jalapeno, raw fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients
- Carotenoids of Capsicum Fruits: Pigment Profile and Health-Promoting Functional Attributes www.ncbi.nlm.nih.gov/pmc/articles/PMC6827103/