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by Kristen Marshall
The avocado’s reputation of being a high-fat food is accurate. Avocadoes are very high in fat. They also pack a serious nutritional punch and are excellent to include in a balanced, plant-based diet. Bodies need fat for a variety of reasons, including brain health and hormonal health. Fat is also needed for the absorption of certain vitamins, and it is a vital component of all cell membranes. The avocado is a preferred way to consume fat because it doesn’t contain the inflammatory characteristics that animal-based fats contain.
Mango, onion, and avocado are all members of the Clean Fifteen, which mean the Environmental Working Group (EWG) has concluded that they are among the fruits and vegetables containing the least amount of pesticides when grown conventionally. This means that you’re pretty safe, in terms of avoiding ingestion of chemical residue, whether or not an organic item is available.
In this recipe for guacamole, a little bit of mango goes a long way in setting it apart from all other guacamoles. Even if you don’t like guacamole, and even if you don’t like mango when it’s not mashed with avocado and onion, this match-made-in-guacamole-heaven may woo you. The preparation time includes chopping, so it will take you even less time to make if you’ve chopped ahead of time. This guacamole is excellent on vegetarian or fish tacos, as a sandwich spread, on top of an egg, on top of a salad, or as a dip for fresh vegetables.
Preparation Time: 15-20 minutes
Mango Guacamole Recipe
1/2 cup chopped frozen mango
1/4 cup chopped onion
1 large clove garlic, minced
3 tablespoons chopped fresh cilantro
1/2 teaspoon salt
1/8 teaspoon black pepper
Juice from 1 medium-size lime (about 2 tablespoons)
Place mango, onion, garlic, cilantro, salt, and pepper in a medium-size bowl.
Slice avocado lengthwise using a sharp knife. If you’ve never done this before, you can find simple instructions and a great visual on how to do so. Make sure to reserve the large seed if you think you’ll have leftovers.
Place avocado in bowl with all other ingredients. Mash together with a fork until avocado is desired consistency. Less mashing will result in a very chunky dip/spread, while more mashing will result in a smooth product. Once desired consistency is achieved, you may need to stir the mixture a little bit to make sure all ingredients are distributed.
Serve immediately. If there is guacamole left over when finished, place seeds from avocado in remaining guacamole. This will help prevent browning. You may also add a squeeze of fresh lime juice over the top, which will further prevent browning. Cover and refrigerate, and eat within a couple of days.
Frozen mango will need to thaw a little before use. Thawing will take about an hour in the refrigerator or about 10 minutes on the counter. Fresh mango can be used instead of frozen, but unless you live in a warm, tropical climate, frozen mango is generally more accessible than fresh. If using fresh, you may need to plan for a few extra minutes of preparation time.
Avocados should be pretty ripe when used for guacamole. You’ll want a soft-to-the-touch feel—not really soft, but not firm. Avocados are often very firm when purchased at the supermarket, so they may need to sit on the counter for a couple days to ripen. You can also place them in the refrigerator for a couple days if they ripen but can’t be used immediately.
For a spicy variation, you can add minced fresh jalapeño. About one half of a small jalapeño will provide a good amount of heat.
Avocados contain carotenoids, and absorption of these super plant chemicals is enhanced by the fat content of the avocado. Avocado is high in monounsaturated fat, and the consumption of it as part of a balanced diet is linked to reduced risk for heart disease. Additionally, avocado contains phytosterols, which are known to be anti-inflammatory. Avocados are a significant source of several B vitamins (including vitamin B6), in addition to vitamin K, vitamin C, vitamin E, and potassium. They are also incredibly high in fiber, making them filling and supportive of good digestion. Mango is an excellent source of vitamins A and C, in addition to containing numerous phytochemicals, including quercetin, carotenoids, and terpenes.
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