Dietitian’s Choice Recipe: Mango Guacamole
Avocados are widely known for being a high fat food, but let’s talk about that. Bodies need fat for a variety of reasons, including brain health and hormonal health. Fat is also needed for the absorption of certain vitamins, and it’s a vital component of all cell membranes. The avocado is a preferred way to provide fat to the diet because it doesn’t contain inflammatory characteristics that some other fats do. Also, did you know that avocados are low in carbohydrates but very high in fiber? And they’re a great source of vitamins and minerals. Overall, they’re excellent to include in a balanced diet.
A favorite use for avocado is, of course, in guacamole. In this recipe for guacamole, a little bit of mango—yes, mango!—goes a long way in setting it apart from all other guacamoles. Even if you don’t usually like mango or guacamole, this match-made-in-food-heaven may win you over. It’s excellent on tacos—especially fish tacos, as a sandwich spread, on top of an egg, on top of a salad, or as a dip for fresh vegetables. It can be made ahead and taken on the road (see Directions below about storing leftovers), or you can even just add some frozen mango to your favorite store-bought guacamole.
1/2 cup chopped frozen mango
1/4 cup chopped onion OR 1 teaspoon onion powder
1 large clove garlic, minced OR 1/2 teaspoon garlic powder
3 tablespoons chopped fresh cilantro
1/2 teaspoon salt
1/8 teaspoon black pepper
Juice from 1 medium-size lime (about 2 tablespoons)
Place mango, onion, garlic, cilantro, salt, pepper, and lime juice in a medium-size bowl.
Slice avocado lengthwise using a sharp knife. If you’ve never done this before, you can find simple instructions and a great visual on how to do so here. Make sure to reserve the large pits if you think you’ll have leftovers.
Place avocado in bowl with all other ingredients. Mash together with a fork until avocado is desired consistency. Less mashing will result in a very chunky dip/spread, while more mashing will result in a smooth product. Once desired consistency is achieved, you may need to stir the mixture a little bit to make sure all ingredients are distributed evenly.
Serve immediately. If there is guacamole left over when finished, place pits from avocados in remaining guacamole. This will help prevent browning. You may also add a squeeze of fresh lime juice over the top, which will further prevent browning. Cover and refrigerate, and eat within a couple of days. Alternatively, prepared guacamole can be frozen in 4 oz. containers for later consumption; just thaw in the refrigerator before eating.
Avocados should be pretty ripe when used for guacamole. You’ll want a soft-to-the-touch feel—not really soft, but not firm. Avocados are often very firm when purchased at the supermarket, so they may need to sit out for a couple days to ripen. If they ripen but can’t be used immediately, they can be stored in the refrigerator for a couple days.
For a spicy variation, you can add minced fresh jalapeño.