One & Only Guacamole
By The Sneaky Chef
- Yields:
- 6 servings
- Serving Size:
- 3 oz
- Portion:
-
- Adult :
1 serving
- 9-12 :
¾ serving
- 5-8 :
½ serving
|
|
Nutritional Chart
|
|
Calories
|
Protein
(g)
|
Fat
(g)
|
Carbs
(g)
|
Fiber
(g)
|
Sugar
(g)
|
Sat. Fat
(g)
|
Sodium
(mg)
|
|
Salt
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
1162.5
|
|
Green Puree
|
98.0
|
3.7
|
0.35
|
8.8
|
3.1
|
2.73
|
0.05
|
28.5
|
|
Lime Juice
|
11.0
|
0.2
|
0.03
|
3.7
|
0.2
|
0.7
|
0.0
|
1.0
|
|
Avocado
|
435.0
|
5.4
|
39.9
|
23.2
|
18.2
|
1.8
|
5.8
|
19.0
|
| Recipe Total |
544.0
|
9.3
|
40.28
|
35.7
|
21.5
|
5.23
|
5.85
|
1211.0
|
| Adult |
90.67
|
1.55
|
6.71
|
5.95
|
3.58
|
0.87
|
0.98
|
201.83
|
| 9-12 |
68.0
|
1.16
|
5.04
|
4.46
|
2.69
|
0.65
|
0.73
|
151.38
|
| 5-8 |
45.33
|
0.78
|
3.36
|
2.98
|
1.79
|
0.44
|
0.49
|
100.92
|
|
Preparation
Makes about 6 appetizer servings
Guacamole is one of the few green health foods that most people will gladly dip into. In this recipe, the addition of broccoli, spinach, and peas in the Green Puree increases volume while simultaneously turning this snack into a superfood. Feel free to add one or all of the optional extra boosts, which are not only traditional for guacamole, but also add another important layer of nutrients.
- 2 ripe avocados
- Juice from 1 lime
- 1/2 teaspoon salt
- 1/4 to 1/2 cup Green Puree (see Make-Ahead Recipe #3)
- Optional extra boost: 1/2 cup chopped red onion, chopped tomatoes, handful of chopped cilantro (or fresh basil), and/or chopped jalapenos, to taste
1. Halve the avocados lengthwise, remove the pit, and scoop out the flesh.
2. In a small bowl, combine the avocado with the lime juice, salt, Green Puree, and the optional extras.
3. Blend lightly with a fork and serve.
Healthy Suggestions
Sneaky Tip: Cilantro leaves have been found to contain an antibacterial agent that is twice as effective at disintegrating salmonella as the antibiotic gentamicin. The leaves also help detoxify the body, so go ahead and use some in this guac!
Quick Fixes for Store-Bought Guacamole
Each of the quick fixes below not only enhances the nutritional profile of already nutrient-dense guacamole, but the hidden veggies add volume without the fat so you can eat even more of this popular dip. Be sure to offer it with smart dipping sticks, such as crunchy celery stalks, carrots, bell peppers, or Spice Boys Corn Chips, page 298. You can also mix in two or more of the boosters below, up to a total of about 1/4 cup booster per 1 cup of store-bought guacamole.
Each of the following quick fixes is for 1 cup of guacamole
- 2 to 4 tablespoons Green Puree (see Make-Ahead Recipe #3)
Combine the Green Puree with store-bought guacamole, mixing until well blended.
- 2 to 4 tablespoons White Bean Puree (see Make-Ahead Recipe #9)
Combine the White Bean Puree with store-bought guacamole, mixing until well blended.
- 1 to 2 tablespoons oat bran
Combine the oat bran with store-bought guacamole, mixing until well blended. Because of the added texture, this quick fix will go over better if something crunchy, like chopped red onion, is also added in as a distraction.
Green Puree (2 cups)
By The Sneaky Chef
- Yields:
- 4 servings
- Serving Size:
- 1/2 cup
- Portion:
-
- Adult :
1 serving
- 9-12 :
¾ serving
- 5-8 :
½ serving
Ingredients
- 3 tbs Water (3 Tbs)
- 1 cup Peas, Green Frozen
- 2 cups broccoli florets
- 2 cups Spinach Leaves ,Raw
|
Nutritional Chart
|
|
Calories
|
Protein
(g)
|
Fat
(g)
|
Carbs
(g)
|
Fiber
(g)
|
Sugar
(g)
|
Sat. Fat
(g)
|
Sodium
(mg)
|
|
Water (3 Tbs)
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
1.0
|
|
Peas, Green Frozen
|
117.0
|
7.86
|
0.6
|
20.95
|
7.4
|
8.22
|
0.103
|
7.0
|
|
broccoli florets
|
48.0
|
4.0
|
0.5
|
9.43
|
3.7
|
2.41
|
0.06
|
47.0
|
|
Spinach Leaves ,Raw
|
14.0
|
1.72
|
0.23
|
2.18
|
1.3
|
0.3
|
0.04
|
47.0
|
| Recipe Total |
179.0
|
13.58
|
1.33
|
32.56
|
12.4
|
10.93
|
0.2
|
102.0
|
| Adult |
44.75
|
3.4
|
0.33
|
8.14
|
3.1
|
2.73
|
0.05
|
25.5
|
| 9-12 |
33.56
|
2.55
|
0.25
|
6.11
|
2.33
|
2.05
|
0.04
|
19.13
|
| 5-8 |
22.38
|
1.7
|
0.17
|
4.07
|
1.55
|
1.37
|
0.03
|
12.75
|
|
Preparation
- 2 cups raw baby spinach leaves*
- 2 cups broccoli florets, fresh or frozen
- 1 cup sweet green peas, frozen
- 2 to 3 tablespoons water
*note: I prefer raw baby spinach to frozen spinach for this recipe (more mild flavor); if you must use frozen spinach, only use 1 cup of it.
If using raw spinach, thoroughly wash it, even if the package says “prewashed.”
To prepare on the stovetop, pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the spinach and broccoli, and steam for about 10 minutes, until very tender. Add the frozen peas to the basket for the last 2 minutes of steaming. Drain.
To prepare in the microwave, place the broccoli and spinach in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes, until very tender. Add peas for last 2 minutes of cooking. Drain.
Place the vegetables in the bowl of your food processor along with 2 tablespoons of water. Puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree.
Healthy Suggestions
This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. It will keep in the refrigerator for up to 3 days, or you can freeze 1/4-cup portions in sealed plastic bags or small plastic containers.
