Mango Guacamole

Avocados are delicious, nutritious, versitle, and a staple in our home! We love to eat avocados on toast, topped with a fried egg, added to a salad, in a smoothie, or in guacamole, a family favorite.  There are so many delicious variations to guacamole.  Sometimes, I just keep it super simple with lemon or lime and salt.  Other times, I like to add all the fixings like tomatoes, red onion, cilantro red grapes, or mango.  

Not only are avocados delicious they are also nutritious with lots of health benefits including:

  1. Excellent source of nutrients including fiber, healthy fats, folate, B vitamins, vitamin C, potassium, and magnesium.  
  2. Beneficial for gut health as they are high in fiber, providing 14 grams in each avocado.  Getting enough fiber in our diet is important for our digestive health since the good bacteria in our gut feed off of fiber.  
  3. Avocados may help increase our HDL cholestoral levels as well as decrease our LDL cholesterol levels.
  4. In addition to avocados containing vitamins, minerals, fiber, and healthy fats, they also contain carotenoids. Carotenoids in avocadoes have been shown to have antioxidant effects, protecting again oxidative damage which is associated with chronic disease.  Check out this link for more.
  5. Avocados are a great source of folate, potassium, vitamin c and Vitamin B6, all nutrients needed for a healthy pregnancy and for mom’s if breastfeeding.  For example one avocado contains 27 % of the recommended folate intake during pregnancy. Check all the nutrients an avocado contains.  

Mango Guacamole is a simple and quick recipe to make with your kids.  Kids love to mash, add the salt and pepper and of course be the taste tester.  I love putting my girls in charge of deciding if it needs more salt, pepper, and lemon juice.  If you only have 30 seconds, asking your child to add a few pinches of salt is simple and helps them to feel like they played a part in making dinner.  This will hopefully lead to them being more willing to try the guacamole or any other foods that help to make, even it is as simple as adding salt.

If you are looking for other ways to include avocado in your diet, check out Green Deviled Eggs.

Mango Guacamole

Ingredients:

2 avocados

1 tablespoon lemon or lime juice

½ cup mango, chopped

¼ cup red onion, finely chopped

¼ cup cilantro, finely chopped

Salt and pepper to taste

Directions:

  1. Peel, slice and mash avocaoes.
  2. Mix in all the add ins.
  3. Taste and adjust salt, pepper, and lemon as needed. 
  4. Enjoy with Siete chips, on top of a burger, or with a burrito!

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