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By Sam Swensen

Holy Guacamole! 3 Recipes for Cinco de Mayo

three different bowls of  guacamole on wood tableWhat's Cinco de Mayo without a bowl of delicious guacamole? Avocados have gotten the cold shoulder in the past because they're high in the dreaded f word..."fat". That point of view has luckily taken a turn in recent years as people realize that fat does not make you fat! Avocados are high in mono and polyunsaturated fats, a great source of fiber, and high in potassium and Vitamins Foliate, E, and C. (1) When you consume fresh, homemade guacamole without additives or preservatives and in moderation, it can be really good for you. (2) That being said, skip the chips! You don't want to defeat all of the healthful ingredients below with tortilla chips that are virtually devoid of nutrition. Instead, I like to use raw veggies like carrots or bell peppers to scoop this tasty treat. Guacamole is incredibly versatile, but here are 3 of my favorite ways to make it: Tropi-guac
  • 3 medium ripe Avocados from Mexico
  • ½ cup finely chopped pineapple
  • ½ cup finely chopped mango
  • 2 jalapeño peppers, seeded and finely chopped
  • ⅓ cup chopped cilantro
  • ¼ cup finely chopped red onion
  • 1 tablespoons lime juice
  • 1 garlic clove, minced
  • 1 teaspoon salt
  • ½ teaspoon black pepper
Punchy Pomegranate
  • 2 medium ripe avocados
  • 1/3 cup diced red onion
  • 1/4 cup chopped cilantro
  • 2 Tablespoons freshly squeezed lime juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup pomegranate seeds

Zesty Jalapeño

  • 2 ripe California avocados
  • 1/4 cup diced red onion
  • 3 tsp. jalapeño pepper, minced (remove seeds), add more for more heat
  • 2/3 cup cooked corn
  • 1/2 cup cherry tomatoes, quartered
  • 1 1/2 tbs. of freshly chopped cilantro
  • 1 1/2 to 2 limes, juiced
  • 1 tsp. garlic powder (or to taste)
  • 1/4 tsp. salt (or to taste)
¡Buen provecho! Sam Swensen & Suja Juice SOURCES: 1. Dreher, M. (2013). Hass Avocado Composition and Potential Health Effects. National Library of Medicine, 738-750. Retrieved from 2. Bowma, Barbara. "Guacamole - Recipe Ingredients and History." Guacamole - Recipe Ingredients and History. 2014.