The Purist’s Spicy Guacamole
By: Stephanie Weed
In honor of Spicy Guacamole day let's all celebrate with something actually healthy for us...and delicious-Guacamole!
Whether you slather this mouth dazzling mixture on a piece of whole-grain toast for breakfast with your favorite cup of joe, or serve and eat with crispy tortilla chips and a margarita with friends, this recipe is a win-win. Enjoy!!
Avocados
Did you know that...Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don't shy away! The majority of fats in one’s diet should be heart-healthy monounsaturated or polyunsaturated; more than 75 percent of the fat in avocados is unsaturated, good fat. Why naturally good fats? Because the body needs some dietary fat in moderation to help with the absorption of nutrients. Good fats, monounsaturated and polyunsaturated fats, do not raise LDL (“bad”) cholesterol levels. Each Avocado has 10 grams of fiber. All of this adds up to make the avocado a heart-healthy choice.
Although classified as a vegetable in the USDA database based on common usage, avocados are considered a fruit because they fit the botanical criteria for a berry thanks to their fleshy pulp and large seed.
Avocados were once a luxury food reserved for the tables of royalty, but now avocados are enjoyed around the world by people from all walks of life.
WYld Tips
1. The easiest and safest way to remove the avocado seed is to quarter the avocado
Carefully cut the avocado in half lengthwise around the seed, with the fruit flat on the cutting board
Rotate the avocado ¼ turn and cut lengthwise around the seed, creating ¼ avocado segments
Put down your knife
By separating the quarters, you can remove the seed seamlessly with your fingertips
2. Speeding up the avocado ripening process
Place avocados in a paper bag with a kiwi or apple.
Apples, kiwifruit, and avocados all produce ethylene which is a natural plant hormone that triggers the ripening process
Another reason Guacamole is a healthy choice.
Did you know that Jalapeños are low in calories and a good source of fiber, vitamin C and vitamin B6. They also contain a compound called capsaicin, which gives them their spice. Lab studies have shown that capsaicin has strong anti-cancer properties and is capable of killing over 40 types of cancer cells without harming normal cells.
Contrary to popular belief that spicy foods can aggravate stomach ulcers, research suggests that capsaicin may actually protect the stomach from ulcers.
Research also suggests that jalapeños and other spicy peppers may even promote weight loss by boosting metabolism, increasing fat burn, and reducing appetite.
Some helpful tips to keep you from getting caught on the wrong side of the spice:
Avoid scarring: Look for smooth jalapeño peppers without small brown lines, as scars indicate a spicier pepper.
Use gloves: Wearing gloves when handling peppers can prevent transferring the spicy compounds to other sensitive areas of your body like your eyes.
If you don't have gloves: Squeeze some lemon or lime onto your hands after cutting-it will help remove the oils that provide the burn. Then wash your hands with dish soap like Dawn.
Remove membranes and seeds: Remove the white membranes inside the jalapeño before cooking with them, since the membranes have the highest concentration of capsaicin.
Drink milk (or my preference) Margaritas: When eating, if the burning sensation becomes too strong, drinking full-fat cow’s milk can help temporarily reduce the pain. Also, the same theory of the lime and tequila helping to neutralize and get rid of the burning oils on your hands, only tastier.
Recipe
Prep Time 10 Minutes
INGREDIENTS
2 large avocados (cubed in their shell or cut into chunks)
½ diced red onion
1 fresh jalapeno (seeds and white ribs removed and finely diced)
1 large clove of fresh garlic minced
1/3rd bunch of fresh cilantro roughly chopped
1 lime-juiced
sea salt and pepper to taste
DIRECTIONS
Best to have a mocajete (Mexican mortar and pestle) if you don't have one a mixing bowl and fork will do the trick.
Put all of your ingredients listed above in a bowl and mix vigorously with a fork until combined
Be sure to leave it fairly chunky for maximum flavor and texture