Halve the avocado – Pit the avocado – Peel the avocado – Mash the avocado = Guacamole. Almost as simple as this.

The avocado is kind of a special fruit. While most fruits are basically carbs, avocados are extremely rich in fat. Besides giving it a unique texture, it also gives it a very different taste.

When I was a kid, a friend of mine used to have an avocado tree in the backyard. I remember he used to eat the fruit with sugar and honey. I never tried it. And I won’t, since I no longer consume honey. But I’ve always looked at it as a weird combination. In fact, fruit topped with sugar always looked weird in my eyes.

It was just when I became more interested in fruits and veggies that I decided to give avocados a chance. Actually, now that I think about it, I don’t even remember trying avocado before attending to the cooking school.

The Properties

Avocados are extremely rich fruits, containing more than 20 different vitamins and minerals. In just 100 gr. of this fruit we can obtain 26% of our RDI for Vitamin K, 20% RDI for Folic Acid, 17% RDI for Vitamin C, 14% RDI for Potassium, Vitamin B5 and B6 and 10% RDI for Vitamin E, amonst many others. All of this comes along with 160 kcal, 2 gr. of protein, 9 gr. of carbs (of which 7 gr. are fiber!) and 15 gr. of healthy fats. Not bad for dragon eggs.

The Science

Bananas are normally reffered as the Holy Grail for potassium, but avocados contain actually more potassium per gram than bananas – 100 gr. of avocado may give you 14% of you RDI, while 100 gr. of bananas give you just 10%. A healthy potassium intake seems to be connected to low blood pressure and protection against heard disease.

It is true that 77% of the avocado calories are fat, but it is good fat! This fruit is specially rich in folic acid, a monounsaturated fatty acid, also present in olive oil, that has been shown to have benefic effects on cancer genes.

Other studies have also shown that avocados may significantly reduce the total colesterol, reduce the triglycerides in the blood in 20%, reduce the LDL in 22% and raise the HDL in 11%. Besides, people who eat avocados actually tend to be healthy!


Nowadays I’m a big fan of this magnificent fruit. I like to spread it on the bread with some crushed black pepper and oregano, to dice it and top my rice and beans with it, to combine it with hummus and make delicious sandwiches and, above it all, to make guacamole for my burritos.


1 Avocado
1 Ripe Tomato
1/2 Red Bell Pepper
1 Lemon
1 Garlic clove ou Garlic powder
1 Red Chilli or Sriracha
Black Pepper
Grounded Mustard seeds (optional)
Chopped Coriander


  • Wash the avocado and halve it;
    • Why washing the avocado if you’re not eating the peel? Well, because the peel may be covered in crap and you will cut the peel with the same knife you will cut the avocado, right?;
  • Pit the avocado;
    • Don’t play the hero and try to remove the pit holding the avocado in your hand, unless you think you have one or two fingers you don’t need;
    • Carve the blade of the knife (not the edge!) horizontally in the pit and rotate it clockwise… or the opposite… doesn’t make any difference;
    • Voilà – now you have the knife carved in the pit, separated from the avocado;
    • Don’t remove it with your hand, just laterally press it against the board;
    • If you have doubts, check the pictures down bellow;

guacamole 1

  • With a spoon, separate the avocado meat from the peel;
  • Mash the avocado with a fork;
  • Halve the lemon and squeeze the juice of one half;
  • Chop the garlic, bell pepper, chilli (with or without seeds, depends on your own taste), tomato and coriander;
  • Mix everything with the mashed avocado and add in the seasonings;

guacamole 2

  • Guacamole + Nachos + Burritos = Fiesta;

guacamole 3

guacamole 4  guacamole 5

Caloric Breakdown:

(1 Service is 1 TSBP ~ 20 gr.)

Blue – 30% Carbs

Red – 64% Fat

Green – 6% Protein



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