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Classic Guacamole

You will never make enough of this recipe to have leftovers, no matter how many times you double it. Everyone loves guacamole, and it's always the first thing to be cleaned out on a table full of fancy hors d'oeuvres. There is plenty of leeway for adjusting amounts of the various ingredients, but here is a basic plan for success.

2 ripe avocados (they give slightly when squeezed, but are not squishy)

1 heaping Tablespoonful of green onion, finely minced

1 Tablespoon full of seeded finely minced ripe tomato

Juice of 1/2 lemon or 1 whole lime

1 Tablespoon finely minced fresh cilantro (I skip this if I don't have fresh available.)

1 teaspoon ground cumin

teaspoon sea salt

teaspoon ground black pepper

14 drops of Tabasco sauce (adjust to taste) (You may substitute a small minced jalapeno pepper here.)

The trick is to finely mince everything except the avocados for an optimum combination of flavors.

Combine all of the ingredients in a bowl and mash until smooth. Add additional lemon juice or lime juice, if mixture is too stiff or lumpy. Taste test to adjust spices.

Serve in an attractive bowl, garnished with cilantro.

Guacamole is good on grilled hamburgers, as a sandwich spread, as a side dish for Mexican entrees, and, of course, as a classic dip for corn chips or fresh vegetables.

The nutritional benefits of avocados are impressive. One whole avocado has about 250 calories and contributes 20 beneficial nutrients to the diet. These nutrients include 4% DV (Daily Value) Vitamin E, 4% Vitamin C, 8% folate, 4% fiber, 2 % iron, 4% potassium, 81 micrograms of lutein and 19 micrograms of beta-carotene. The avocado is virtually the only fruit that has monounsaturated fat, making it a heart healthy choice.

In a world where it often seems like the things that taste the best to us are not very good for us, avocados are a delicious exception.

Learn more about this author, Melanie Aves.
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