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Guacamole: Spicy, Smooth, Crunchy



There are as many recipes for guacamole as for pizza and other classic dishes. Although this dish, medicine packed with vitamins and minerals, discount fits into any modern diet, guacamole has a long history. When the Spanish arrived in Mexico in 1519, the Aztecs already prepared guacamole. The name ‘guacamole’ means literally avocado sauce and stands for an avocado dip with a creamy consistency. You can mop it up with bread, crackers, vegetable sticks or, of course, tortilla chips. You can serve it as a starter or make it a healthy main course.

My guacamole combines the velvety smoothness of avocados with the spicy punch of chillies and the crunchy bite of bell peppers, providing a wealth of vitamins and minerals. You don’t need any special skills to make a perfect guacamole. The only thing you need is a ripe avocado. Finding the perfect avocado though, can be quite a challenge.

There are many different kinds of avocados. Some have a hard shell, which does not yield to the touch. This kind you have to judge from the colour. They should show an even colour, ranging from dark green to dark brown, without any blemishes or signs of mould. Then you have avocados with a soft skin. These should lightly yield to your touch. You should be able to feel the soft flesh through the skin. Again, the colour should be uniform without blemishes or signs of mould.

You can ripen avocados at home if you need to. Cover them with paper and store them in a warm place. Don’t forget to check them daily. Once they are ripe, they immediately waste away and develop mould.

Avocado – The healthy kind of fat

The name avocado has its origin in the Aztec word ahuacatl. The avocado tree has been cultivated in Central and South America since 8000 BCE. Although avocados have a lot of fat, they belong to the healthiest fruits of our planet.

Avocados contain oleic acid, a monounsaturated fat that helps reduce ‘bad’ cholesterol levels and lowers the risk of breast cancer. In addition, it offers a lot of lutein, a carotenoid that enables the body to absorb nutrition from other food sources. If you add some slices of avocados to your salad, your body can make greater use of the nutrients in the salad.

The large amount of vitamin E in avocados boosts the immune system, keeps the skin healthy and prevents heart disease. The list of nutrients in avocados includes magnesium, vitamins C and B6, folate, iron and potassium, a mineral that helps regu­late blood pressure.


Guacomole Raw


(for 4 servings):

•   1 big, ripe avocado (around 500 grams)

•   1 yellow or red bell pep­per

•   1 bunch parsley

•   5 fresh, green chillies

•   2 big cloves garlic

•   2 lemons

•   5 tablespoons olive oil

•   Salt

•   Pepper


Peeling Guacomole


• Prepare the dressing first: Clean and crush the garlic cloves. Place them into a small bowl and squeeze the lemons over the garlic. Add salt, about half a teaspoon should do, and pepper ac­cording to your taste and stir.

• Wash the bell pepper and cut it into cubes. Put the cubes in a bowl. Wash and cut the fresh chillies in rings. If you don’t want your guacamole spicy, re­move the seeds. If you don’t have green chillies, fresh red chillies or chilli flakes will do as well. Add the chillies to the bell pepper. Wash the parsley, remove the stems and chop the leaves. Place the parsley into the bowl.

• Halve the avocado, re­move the seed and cut the flesh into cubes. Add the avocado to the bowl. Now mix the olive oil with the prepared dressing and pour it over the vegetables. Blend everything thoroughly. Taste the guacamole. It might need some more lemon juice if you have used small lemons.

Never mind if the avo­cado turns into a mush. It may not look so nice but it does not affect the taste. Keep the avocado in the fridge for at least one hour before serving. During this time all the tastes will com­bine beautifully.


Kornelia Santoro