Guiltless Guacamole

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"I have complete self control when eating guacamole." Said no one. Ever.

 I myself can get down on some serious guac. I could probably eat the equivalent of 4 avocados before I even start in on the meal itself! Avacados are an excellent source of healthy fats, but for those trying to lose weight or watching caloric intake, this delicious dip can be a problem.

So, how can we have our guacamole and eat it too without feeling like we've gone overboard? A long-time client of mine recently suggested a great alternative to the traditional guacamole recipe. What is the secret ingredient you ask??

Wait for it...

Peas!

Stay with me. I don't eat peas, ever. In fact, I tend to think of peas as the vegetable that parents try to get their kids to eat when they refuse anything that's green. So this is me being an open-minded adult about a food that, until now, wasn't even on my radar.  This recipe actually turned out to be quite delicious, and I can barely taste the peas. Not only that, but this "Guiltless Guacamole" provides a bit of added protein: 3 g per 1/2 cup! See below for nutrition facts and nutrient highlights. 

Guiltless Guacamole

YieldAbout 1.5 cups

Ingredients

  • 2 medium sized avocados 
  • 3/4 cup fresh or frozen peas (I don't recommend canned!)
  • 2 tsp fresh lime juice
  • 3-4 garlic cloves
  • Salt to taste
  • Pepper (optional)

Instructions

  • The easiest way to make this is to throw everything in a food processor. For a chunkier guac, puree the peas first in a food processor, then mash it with the other ingredients using a fork.

Notes

For added flavor try including some diced tomatoes, chili powder, cumin, or cilantro.

Nutrient Highlights:

  • Peas: Fresh peas are a good source of protein, fiber, B vitamins, magnesium, potassium, and iron. They are also rich in phytonutrients that provide antioxidant and anti-inflammatory properties. In fact, one of these rare phytonutrients, coumestrol, has been shown to be a significant factor in reducing stomach cancer risk. 
  • Avocado: Excellent source of healthy fast that can help lower cholesterol levels. They also provide vitamin E, B vitamins, fiber, and potassium. (One avocado contains about 3 times as much potassium as one banana!)
  • Garlic: Excellent source of sulfurs, which help aid the body in detoxifying. Garlic is also well-known for its therapeutic properties such as being a great anti-fungal, immune support, and digestive aid. 

Nutrition Facts:

  • Serving size: 1/2 cup
  • Cals: 162
  • Fat: 13 g
  • Carbs: 12 g
  • Protein: 3 g
  • Fiber: 7 g
  • Sugar: 2 g

I'd love to hear your opinions/variations of this "Guiltless Guacamole", especially if anyone has a good paleo version! Enjoy!

Resources

"Green Peas." Green Peas. George Mateljan Foundation, n.d. Web. 10 June 2015. <http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55>.

Murray, Michael T., Joseph E. Pizzorno, and Lara Pizzorno. The Encyclopedia of Healing Foods. New York: Atria, 2005. Print.