Today’s “How to” is a personal favourite of mine which I’m going to dedicate to my sister, Olivia, who upon returning from the U.S one year, told me what real “Mexican” guacamole is like.
Now I don’t know if this recipe is actually the way Mexicans make guacamole but I will say that it packs a punch, is easy to make and tastes delicious…like everything I make of course! (Lol…the boy may disagree somewhat!)
But why do LCHFers LOVE this beautiful little fruit so much…?? (Yep, it’s got a seed inside so it’s a fruit.)
Well, to explain, the avocado, although slightly higher in carbs, does not spike blood sugar. This is to do with the high fat content but also its low sugar and high fiber amounts within the fruit. A whole avocado contains around 29g fat and this makes it a great choice over other fruits that are typically higher in sugar, glucose and fructose, and impact greatly on blood sugars.
In a perfect LCHF world, we want as little insulin spiking as possible because we want to be fat adapted and using this as our fuel instead. The reality of the situation is that there are too many of us who are insulin resistant and even the smallest amount of fruit will spike our insulin and cause us to store fat. (I’m not saying that fruit is bad but some people cannot eat it due to their metabolic disease history whereas others, like me, can eat some low carb fruits and still stay in ketosis).
But back to the avocado! Most of the fats within an avocado are the fats deemed to be the best for your heart: monounsaturated. (On a side not, I don’t really think there is a “best” fat as I think there is a place for saturated, unsaturated and mono-unsaturated and the source of the fat is a very important consideration.) An avocado breakdown of macronutrients is: 29g fat (20g being mono), 17g carbs (13g being fiber and 1.3g being sugar), 4g protein.
Not only is it great for its fat content, but the micronutrients obtained are also super important, even more so for low carbers. These include potassium, vitamin A, vitamin B6, magnesium and even some iron.
Avocado is also great because of its texture which is smooth and creamy. As it doesn’t have a strong flavour, it can be added to many different recipes, sweet or savoury, being used just for its texture and really enhance the food. For example, choc avocado mousse or in a smoothie. You can even mix it into a salad dressing to make it thicker and creamier.
So we love it because it’s high fat, doesn’t spike our insulin, is full of other good nutrients AND has a great taste and texture making it perfect to eat alone or mix with other foods. Is it the best fruit ever?! Sure is!
So here below is the nutritional info of my guac. I eat a lot of this stuff – avocado that is – 1/2 – 1 per day is what I try to eat (when they are ripe etc… And here in China they cost between $1.30 and $2)… And sure, sometimes I forget but based on that, I have made this recipe to serve 4 people (even though I could polish off half of it in one sitting) but it also may stretch further than this.
Let’s get to business then…the recipe.
- 2 Avocados
- 1 large tomato or 6-8 cherry tomatoes
- 1/2 red onion (although they look purple)
- Handful of coriander (aka cilantro)
- Juice of 1 lime
- Salt and pepper to taste
- Optional: jalapeños
What to do:
- Mash the avocado anyway you like until it is the consistency you like (like peanut butter some like it more chunky/smooth that others).
- Chop the tomatoes, onion and coriander into very small pieces.
- Chuck all of the chopped things into the avocado and mix well.
- Squeeze in the juice of one lime. I like it limey. If you don’t, add less :).
- Add salt and pepper also to taste.
- For a bit of spice, chop up some jalapeños.
- Mix altogether and do a final taste. Adjust as necessary.
- Serve and enjoy. So simple!
STORING YOUR AVOCADO – WHAT TO DO?
So the other day, I made some guacamole and totally forgot about how avocado oxidises (and turns poo brown) when left out, or uncovered etc. Some say that you should cut and mash your avocado with plastic as it lessens the oxidation but given that it is exposed to oxygen, this will still occur if you use plastic. That said, poo brown guacamole tastes exactly the same (you’ll see it’s still green underneath, so don’t throw it away or scrape the top off just because this happens.
Better still, you can find ways to prevent it from oxidising. Whaaatttt???!! So here are some tried and tested suggestions…that work!
- Use plastic wrap to keep the oxygen out – press it down over and onto the guacamole.
- Use acid (lime juice)
- Put water on the top, then cover with plastic wrap
- Brush with olive oil
For those of you curious about “how” these work…well, oil and acidic based compounds stop or slow the reaction that occurs between the oxygen and the compounds that form to create the brown colour. Plastic wrap pushed down tightly around/onto the avocado also prevents oxygen making contact (and subsequently reacting) with the same compounds. So, combining these methods (putting lime juice in your guacamole AND covering it tightly with plastic wrap will ensure beautiful green guacamole for days. For science nerds, here is an explanation I found online.
OH WAIT A MINUTE, SHE SAYS…WE DON’T EAT CHIPS ANYMORE… SO HOW DO I EAT GUACAMOLE THEN?
Yep, I hear ya, it is a crying shame (I so loved corn chips) but we know we are doing right by our bodies so should be proud of the choices we make every day to keep them happy and healthy…and we eat such great food that we can hardly complain! I mean, how happy and satisfied do you feel after a LCHF meal?! But look no further because I’m here to give you the answers to your problems on this one too. Here are 10 suggestions for how to eat guacamole…without chips.
- From a spoon. Seriously. By the mouthful. Yum.
- Scoop it with veggies instead. Cucumber and carrots are great options, or lettuce (endive is a great shape ’cause it’s like a spoon)
- Scoop it with fried bacon. Seriously. (Do try this please).
- With my seeded crackers – gluten and grain-free of course!
- On my flaxbread. Better still, make a sandwich with some cheese, top quality meat cuts like San Daniele prosciutto.
- With eggs, scrambled is my preference.
- On a bun-free burger as one of the divine layers.
- Mix it with meat. It goes a treat with mince meats that have been seasoned and cooked.
- Eat it as a side to my Bolognese sauce.
- Eat it as a side dish with any meal.
Do you looooovvvveeee avocados as much as me? What is your favourite way to eat them? As always, feel free to comment below.
Love (and healthy fats) Bianca x