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Updated: 1 min 55 sec ago

Guacamole on the Go

Thu, 09/16/2021 - 11:27

Avocados are so full of flavor; you don't need much to turn them into delicious guacamole. Here's a quick recipe.

Nutrition Software Used: ESHA Food ProcessorNotes: 
  • Guacamole prepared without lime or lemon juice may turn brown sooner, so it is best to eat this version right after preparation.
  • Tastes great served with low-fat corn tortilla chips or fresh vegetables!
  • Though avocados are high in fat, most of the fat is heart-healthy monounsaturated fat.
  • According to the Centers for Disease Control and Prevention, avocados are loaded with nutrients such as dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. They're also cholesterol and sodium free.
  • Avocados contain 60 percent more potassium per ounce than bananas. Two tablespoons of mashed avocado or 1/5 (about 1 oz.) of a medium avocado provides about 55 calories.


  • 1 ripe avocado, gently rubbed under cold running water
  • 1/8 teaspoon powdered cumin
  • Dash of cayenne pepper, optional (about 1/16 teaspoon)
  • 1/2 to 1 ripe Roma tomato, washed and diced; or use about 1/4 cup of grape or cherry tomatoes cut into smaller pieces
  • Salt (if desired)


  1. Wash hands with soap and water.
  2. Cut avocado in half. Remove skin and pit.
  3. Mash avocado with potato masher, pastry blender or fork.
  4. Mix in cumin and cayenne pepper.
  5. Stir in tomatoes.
  6. Taste; add more cumin and cayenne as needed. Add salt to taste, if desired. Enjoy!
Category:  Appetizers Yield: 2 servings Calories: 120Total Fat: 11Saturated Fat: 1.5Potassium: 8Total Sugars: 1Iron: 6Vitamin D: 0Calcium: 2Protein: 2Fiber: 5Added Sugars: 0Total Carbohydrates: 7Sodium: 5Cholesterol: 0

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It is always nice if you can make extra of one recipe and use it for something else! The next time you prepare your favorite smoothie, consider increasing the size of the recipe and make the extra into freezer pops!

Nutrition Software Used: ESHA Food ProcessorNotes: 
  • Strawberries do not continue to ripen after they are picked. Select firm, fully ripe strawberries with a deep red color. Do not wash strawberries until you are ready to eat or prepare them. Excess moisture causes them to spoil faster.
  • Store strawberries in the refrigerator in their original clamshell container from the store. Remove any moldy or damaged berries. They'll remain at best quality for about 3 days.
  • Leave the green caps on strawberries when you wash them. Removing the stems lets water seep into the strawberries, affecting their taste and texture. To wash, place strawberries in a strainer or colander and remove any damaged fruit. Wash them thoroughly under running water or wash with a gentle spray from your kitchen sink sprayer hose. Turn the colander or strainer and gently move the berries around as you wash them. Gently blot dry. Remove the caps with a paring knife, small measuring spoon, or a strawberry huller.


  • 1 6-ounce carton vanilla low-fat or fat-free yogurt
  • 3 cups sliced fresh strawberries, gently rubbed under cold running water
  • 1 medium banana, sliced
  • 4 to 8 ice cubes


  1. Wash hands with soap and water.
  2. Combine yogurt, strawberries, and banana in blender with the yogurt added first. Cover and blend until smooth; start at a lower speed and gradually increase the speed as the mixture starts to blend and become smooth.
  3. With the blender still running, drop ice cubes — one at a time — through the hole in the lid. Blend until smooth and desired thickness. Somewhere between 4 and 8 ice cubes should be about right, depending on the size of cubes.
  4. Serve immediately or freeze in popsicle molds to enjoy later.
Category:  Beverages Yield: 3 to 4 servings Calories: 100Total Fat: 1Saturated Fat: 0Potassium: 8Total Sugars: 16Iron: 6Vitamin D: 0Calcium: 8Protein: 3Fiber: 3Added Sugars: 3Total Carbohydrates: 22Sodium: 30Cholesterol: 0Photo provided by Alice Henneman

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