• Tracey Raye

Simply Nutritious Guacamole

Updated: Jan 31, 2020

Avocados are a seriously nutritious food - one that has a place in almost everybody’s diet. As a fruit and vegetable shunning youngster, I never in a million years thought that I would be writing about how delicious this fatty, creamy, GREEN fruit flesh is - especially since the only good thing I liked about fruit was that it was sweet & avocados certainly aren't sweet!!

I share this to say that often we convince ourselves that we could ‘never eat’ or ‘don’t like’ a certain food, but that’s simply not true. Our bodies have an amazing capacity to adapt - why do you think we’re at the top of the food chain? If you introduce new foods in the right way, you’ll be amazed by how quickly they can become a firm favourite.

If you’re not yet an avocado lover, I highly recommend giving this guacamole a try! It’s easily hidden as part of a fajita or burrito or as a condiment with your meal. I hold the personal belief that lots of coriander and lime are essential to a good guacamole – but please feel free to adapt and adjust – do what works for you!

Reasons to eat more avocado:

  • High in alpha-linolenic acid (omega-3) & oleic acid

  • Dietary fibre

  • Vitamins B5, B6, K, E & C

  • Potassium, copper & folate

One more note – avocados have a tendency to oxidise and turn brown quite quickly, so this is something that should be made fresh if possible. Leftovers can successfully be stored in an airtight container for an extra day, but it really loses its essence after that – so just make enough for whoever is eating!


  • Flesh of 1 large or two small avocados, in chunks

  • 2 tbsps very finely chopped shallot

  • ½ tsp pink salt

  • 1 lime, squeezed

  • ¼ cup chopped coriander

  • 1-2 tsp minced fresh chilli, if desired.


  1. Mash the onion, salt, chilli (if used) & half the coriander together in a morter & pestle (or a bowl with a fork) until it forms a rough paste.

  2. Add in the lime juice and stir.

  3. Toss in the avocado chunks along with the remaining coriander & roughly mash together using a fork. The guacamole should be a rough paste, still with nice fresh chunks.

  4. Serve as desired – we love it as a dip for crudités!

I really hope you enjoy this recipe – let me know in the comments how you like your guacamole!

#avocado #dip

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