Eat What You Love and Stay Healthy – Guacamole



We are now two weeks into January and many people are beginning to feel the pinch of their New Years resolution to eat healthy.  For some reason we are all convinced that healthy eating must be flavourless and boring.  There are dozens of books with amazing healthy recipes.  I know this because I own them all!  Unfortunately there is still a large part of the population that thinks they need to give up what they love for their health. 

Today I want to change some perspectives and give you reasons to eat what you love. 

Guacamole is one of the healthiest dips you could ever want to eat.  It has good fats, antioxidants, diuretics and more.  Let me break it down for you by ingredients.

 canstockphoto0208377 Avocado testicles


Throughout history avocados have been used as both a source of strength and an aphrodisiac.  The base of the word avocado is the Nahuatl word for testicle.  It was named this because of its shape. 

Avocado is a source of potassium and vitamin D.   It lowers bad cholesterol and increases good cholesterol.  Avocados are filled with antioxidants which help prevent the damage which causes the buildup of bad cholesterol. 

Avocados are beneficial for:

  • Osteoarthritis
  • Cancer (particularly oral and prostate)
  • Gum Disease
  • Wound Healing
  • Lowering cholesterol

 These are just a few of the health benefits that have been found and are currently being researched.  Although avocado has high calories it is still a healthy choice for a dip.

 canstockphoto3518252onion and garlic


Onions are amazing!  They lower blood pressure, benefit your connective tissue and are filled with antioxidants.  The Ancient Egyptians ate them as a staple of their diets and even received them as currency. 

The antioxidants in onions protect your blood vessels by reducing inflammation and keeping them elastic and flexible. 

Currently onions are being researched for both skin care and cancer.  They even boost your immune system.  Pretty amazing for such an unassuming vegetable.



Tomatoes are full of antioxidants, meaning that they are protecting you from free radical damage that is the cause of cellular destruction.  In addition to helping with cancer they are also a good source of potassium.  According to MNT a high potassium intake is associated with a 20% decrease in dying from all causes. 

Tomatoes are also thought to 

  • Help regulate blood glucose
  • Increase collagen production
  • Support heart health


Cilantro and Jalapeños

 Cilantro is one of those herbs that you either love or hate.  Personally I cannot get enough cilantro.  It helps with lead detoxification, is a natural preservative, is full of antioxidants and has an antibacterial effect against salmonella. 

Jalapeños are a member of the pepper family.  They have a high vitamin c content which means they are antioxidant rich.  Their spicy heat makes them an excellent anti-inflammatory and assists in weight loss.



I won’t get too into lime benefits today but I will direct you to my blog on limes here.

Although many people think that guacamole is only good with taco chips that is not the case.  Looking for a new way to liven up a baked chicken breast?  Add some guacamole on top and go with a Mexican theme.  Chop some chicken breast and mix it with guacamole then make a wrap with a romaine leaf for a very healthy lunch.  There are many ways to eat what you love and still be extremely healthy. 

Here is the Guacamole recipe from my upcoming book. 


3 ripe avocados peeled and seeded

1/2 cup minced onion

1/4 tsp salt

Juice of 1 lime

2 small tomatoes diced (look for firm non juicy tomatoes like plum tomatoes)

1-2 cloves of garlic minced

I small Jalapeño seeded

2-3 Tbsp cilantro chopped fine.

Cilantro for garnish

Put onion, garlic, tomato, salt, jalapeño, lime juice and cilantro in a bowl or large mortar.  Mash together with a pestle or spoon until it forms a lumpy paste.  Add Avocado and mash together till blended but still lumpy.  Serve in the mortar garnished with fresh cilantro leaves.  You can also hand chop the ingredients or use a slight pulse of the food processor.

*****Feel free to omit the salt*****