Guac Rocks!


Guacamole is a Mexican dip that features predominantly the avocado. Guacamole is really quick and easy to make and will satisfy everybody. Avocados are almost 75% fat and most of it is monounsaturated, so it’s really a great thing to consume on a regular basis.

Avocados are also full of potassium, vitamin K, vitamin E and B vitamins and have a very high amount of fiber, 75% insoluble fiber and 25% soluble fiber.

Quick and Easy Guacamole Recipe

This recipe make about 2 1/2 cups.


  • 3 medium avocados or 4 small ones;
  • 1 firm tomato, finely diced;
  • 1/2 white onion;
  • 1/2 cup chopped cilantro;
  • 2 tbsp fresh lemon or lime juice (replace with 1-2 drops of lime or lemon essential oil!)
  • Optional salt and pepper to taste.


  1. Open the avocados and scoop out the flesh. An easy way is to cut it length-wise around the pit and than using a chefs knife strike the pit and then twist the knife so you can easily remove the pit and scoop out the flesh.
  2. Mash the flesh with a fork, it can still have hard parts, follow your preference.
  3. Stir the other ingredients.
  4. Enjoy right away or store in the refrigerator. A trick is to put a plastic wrap that touches the guacamole so it doesn’t brown because of contact with air.