Indians love to experiment with food and they are not averse to trying International cuisine despite India itself having so many varieties. Among the most popular cuisines is Mexican food. Many dishes are famous like Nachos, tortillas, tacos, enchiladas, etc. All these have one thing in common and it is the dip called Guacamole.
What is Guacamole?
Guacamole is usually an Avocado Guacamole as the main ingredient is the avocado. It is a creamy dip that is commonly had with chips, or as toppings on many meals. The origin of this dip dates back to the 1500s when the Aztecs created it and called the Ahuaca Mulli. The Aztecs were later conquered by the Spanish and found this dip delicious. But unfortunately, they could not relish it in Spain as avocados were not available. The taste remained in their memory and it made a comeback in the 1900s when it could be made in Spain. The beauty of this Avocado Guacamole is that it can be made the way you like it. It can be made smooth, chunky, with jalapenos and without it too. The guacamole ingredients can be varied as per your taste.
Uses of Guacamole
The guacamole recipe is versatile and thus has many uses:
It can be had as an appetizer, spread, or snack. Mexicans use it during breakfast, lunch, and dinner.
It can be used in Mexican Rice
and combines with a lime-based marinade to provide a great balance of flavour.
Chips & Dip
go hand in hand. It tastes great when served with Nachos, baked corn wafers, or tortillas.
It can be served with a salad or withMexican Tossed Vegetables
Vegetables, Tomato Salsa
, and Guacamole can be had as healthy and tasty meals.
Mix with Refried Bean
and use it in burritos.
The guacamole recipe is versatile and sour cream or cheese can be added to make it more flavorful.
Mix your favourite fruit with your guacamole recipe for a sweetish nutritious snack.
The Nutritional Profile of Guacamole
The Guacamole recipe that has the main ingredient as fresh guacamole has many health benefits. The calorie count of 2 tbsp of this dip is:
Sodium: 240 mg
This flavorful avocado-based dip is considered healthy as it contains:
It is the main Guacamole ingredient and is rich in monounsaturated fatty acids. MUFA helps in managing the cholesterol levels in the body.
High MUFA aids in boosting insulin sensitivity and manages blood sugar levels.
It reduces inflammation in the body and prevents blockage of arteries.
It has perfect potassium: sodium ratio and thus keeps the blood pressure stable and prevents stroke and heart attacks. It is rich in potassium and low in sodium.
It has fibre along with low carbs which aid in weight loss.
It is rich in antioxidants like lycopene and vitamin C which boosts heart health.
It is high in folate and helps in producing more red blood cells and is especially useful for pregnant women.
It is low in carbs and has more water content and a considerable amount of fibre which helps in keeping the hunger in control for a longer period. That in turn aids in weight loss.
Due to the presence of fibre, it adds bulk to the food and helps in smooth peristaltic movement in the digestive muscles and helping the digestive system.
How to make Guacamole at Home?
Though Guacamole can be picked up at any grocery store, homemade guacamole is healthy as it is made from fresh ingredients with no preservatives. Here are the steps to make it:
This easy guacamole recipe is made with just a few ingredients but it can make the best guacamole as it is classic and authentic.
Fresh Lime Juice
Steps for making Guacamole Recipe
To a bowl add chopped onion and cover with warm water. This makes the onion less intense.
Take ripe avocados and cut them lengthwise into half. Remove the pit and scoop the flesh into a bowl.
Use a fork and mash the avocado to the desired consistency.
Add lime juice, chopped tomatoes, ground cumin, onion, salt, jalapenos, and cilantro.
Give it a mix so that all the ingredients combine well. Taste it and add spices and salt accordingly.
Serve the fresh guacamole immediately or cover it with plastic wrap and refrigerate.
Tips to make the best Guacamole
To make it, use perfectly ripe avocados
Do not puree or over-mash it as it becomes smoothie paste and loses its texture.
Mash the avocados with a fork instead of using a blender or other such things as it helps to retain the texture.
It is best to de-flame the onions before using them as it removes the raw smell. Raw onions can also be used but it is overpowering.
If you are low on ingredients, the guacamole dip can be done with a few basic things like avocados, salt, and fresh lime.
If you find avocados bland, then instead of the usual salt add Kosher salt. You can also add crushed garlic to make it more delicious.
How to choose an Avocado?
The main ingredient in the guacamole recipe is avocado and hence choosing the right one is essential. The fruit should neither be too ripe or too under-ripe. An unripe one is too hard and an overripe one too brown and mushy. Here are some tips to help you find the perfectly ripe avocado:
The first test is to check the colour. The right one is dark in colour and when you give it a gentle squeeze, it should press just a little and not be too hollow.
If you think you have the right one, there is another check to determine it. Look under the stem, if it is brown then you have the wrong one and if it is green it is good to go.
If by chance you have an under-ripe one, to ripen it place it in a paper bag with an apple. Close the bag, leave it for a day and find a ripen avocado the next day.