This easy guacamole recipe is a super-simple way to make your healthy vegan recipes more exciting. Use your guacamole as a dip for carrots, as a spread in a sandwich, as a stuffing for baked mushrooms or peppers, or just eat it with a spoon.
Prep time: 15 minutes
Time from start to eating: 15 minutes
Makes enough for 2-4.
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This transcription will have some mistakes because it is partially automated.
Hello and welcome to Freshly Served the healthy vegan cooking show. I’m Heather and tonight were gonna make Guacamole.
So anyway, what were gonna do is start with avocados and to make guacamole they absolutely need to be ripe otherwise they’re not gonna match very well.
So what I’ve did with this one’s because often avocados in the store don’t show up the ripest is I’ve bought this (let me think now) 5 days ago. Ok, 5 days ago these were green. They are now very dark brown which is what you are looking for and when I pushed them, they’re quite soft. So that’s excellent.
To cut an avocado there’s a big pith in the middle and what you want to do is cut into the avocado, you’re most likely not gonna be able to cut through the pith so what you do is you just cut all the way around and then give it a twist and it comes apart like so.
Ok! the pith is gonna be on one side and this pith has just a little bit of green stuck to it that means it’s not quite fully ripe but it’s pretty close. If it’s not ripe at all, you’re not gonna be able to twist it apart.
And an interesting tip if you need to only use half the avocado which isn’t the greatest because then it’s gonna lose nutrients out of here where there’s no skin and it will go brown but if you leave the pith into the avocado somehow the avocado does not turned quite as brown.
So, to get the pith out what you do is whack it with your knife. Not too hard, don’t want to cut yourself but don’t get the end of the pith because that doesn’t work so well, you’ll want the very middle and then twist the pith and it will come off with your knife. This of course only works if it’s ripe.
And how many avocados you use depends on how much guacamole you want to make. So again were cutting it along all the way around the circumference I supposed that would be of the avocado, give it a twist and it comes apart.
And this one also not fully ripe but you can see that the pith in there is brown and the less green stuff stuck in there the better. Give it a whack with your knife, give it a little turn again and you’ll see the pith loosens.
Once you have the pith out, to get the skin off, very easy you just cut it into quarter and then the skin will just peel off, like so. Sometimes it’s a little bit brittle and it breaks but that’s fine.
Once all of your avocados are sectioned and in a bowl you’re going to need to mash them up. You can use a fork or I want to get a little bit heavy duty with them today so I’m gonna use my potato masher.
And like I said they will only mash properly if they are fully ripe and the pith will only come out easily if they’re fully ripe and basically they’ll only good for you if they’re fully ripe. So, make sure you wait until they are nice and soft and then you can go.
And a lot of people are afraid with avocados because they do have a very high fat content but let me say this on their defense. Number one they are a whole food so they’re a much better source of fat than oil because they don’t have the chance to have gone bad but by having the oil separated out from the rest of the food.
Secondly, the type of fat that they have in them is a good type of fat. It does not raise the type of cholesterol that causes heart disease.
So once you get these all mashed up then were going to add seasonings and basically from here you can do whatever works for you. Now for me, I like lots of garlic so I’m gonna add a bunch of garlic. You can add a member of the onion family. A lot of people use red onions but I just can’t stand to eat them raw.
So what I’m gonna do is add some chives because I have some beautiful fresh ones. Green onions also nice, I like those raw, if you like onions go for it. Sweet onions are a little bit less intense than the red ones.
I also love lime and citrus so I’m gonna use this little lime and then for seasoning, oh! A lot of people also like to put tomatoes in here. I’m not going to do that today just because I don’t feel like it.
And then seasonings and – yeah you can just feel free to play with this however you want so I’m gonna start with the garlic. I got my garlic ready and I’m gonna press it in here so that I don’t get any big chunks of garlic so you can see it comes from the other side nice and neat.
While I was peeling my garlic cloves, I was thinking a little bit father on the subject of fat and I also wanted to mention that you need some fat in your diet. Ok! A lot of people these days forget that but your body needs to have some fat in order to do what it needs to do to live.
So the best way to get that is through whole foods like avocados. And fat is not what makes you fat, too much fat makes you fat, too much carbohydrates especially refined carbohydrates makes you fat but there’s no need to be fat-phobic is all I’m saying.
Ok! Garlic in! Next lime! Zest is one of my favorite things; it’s just the very outer skin of the citrus. You can get this nifty little gadget called zesters, I actually got mine for free from Phil’s aunt but they’re very cheap. They have it in the thrift store.
You can grate your citrus but it’s kind of frustrating so not nearly so much fun. I mean look how much fun I’m having right now. Yeah Zest!
Ok! Put that in there. Chopped your lime in half and then to juice the lime because the juice is almost as good as the zest, I just take a strainer, set if over my bowl. Shot the zester into the flesh of this lime, wiggle it around. Get all that juice out.
And you notice that my lime was really really small. That’s fine because you know what that just means that the flavour is more concentrated and there’s not as much water. When you see those really massive limes, a lot of the time when you squeeze them there’s a lot of water but it’s not as limey.
Stir that around coz I like the smell of lime. You can use the lemon if you prefer. I like the lime or you can leave them out entirely. I know this, I did a student exchange when I was younger in Mexico and I noticed that they always used lime. They very rarely use lemon.
Ok! Next are my chives and I’m using these because I got a ton of them from the garden. They were growing a little bit out of control. You don’t need to use anyone from the onion family if you don’t wish to.
I don’t normally actually use any onion in my guacamole but like I said I had a little ton of chives so I’m gonna use them.
Once you get all the solid stuff mix in here nicely then the next thing you can add is the seasonings and salt – ok if you’re not eating salt for whatever reason you can leave it out but I’m just gonna tell you that salt really brings the flavor of the avocados out so I highly recommend putting some salt in there.
And what I’ve used here, this is my grinder. It has part salt and part kelp crystals in there and what that does is it gives it a salty flavour without so much salt so you can also try that with some dried kelps or some dry dulls or something like that. Give it a salty flavor.
Got some black pepper, got some cumin and I would normally put a pinch of cayenne in here but because Phil and I are taking this on a picnic, my parents and the two of us are gonna go for a hike and my dad is really not spicy person I’m not either but I like a little bit but he doesn’t like much at all. So I’m gonna leave that out.
Alright! All set to go! Guacamole very easy, I don’t – I don’t usually get too strict with recipe but guacamole is one where you can just go nuts and do whatever you like. You could throw different flavors in here. I wouldn’t really recommend herbs, they probably won’t go very well and there we go.
There’s the base, do with it what you will. One thing I’m taking this on a hike tomorrow and the lime juice is critical to prevent the browning of the avocado so if you’re eating it right away you can leave the lemon or the lime but if you’re storing it I would highly recommend putting some citrus in there.
Citrus has vitamin C which is an antioxidant which prevents the browning or the oxidation of the avocado.
So you can find the recipe such as it is at HealthyVeganRecipes.net. I’m Heather and this is Freshly Served.