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In Minnesota, it’s virtually a tradition to spend the weekends and holidays up north by the water. Like so many others in the state, we went up to our cabin for Memorial Day weekend to kick off the start of summer with family and friends. When happy hour rolled around, it always featured some homemade guacamole.

 

Guacamole can be good for you because it’s made from avocadoes, a MUFA (healthy monounsaturated fatty acids) — otherwise known as the “good for you” fats! MUFAs may be helpful in lowering the risk of chronic disease. Avocadoes also contain a significant amount of vitamin E and bioactive carotenoids, such as lutein and beta-carotene. Carotenoids are fat-soluble, which means that fat must be present to ensure that they are absorbed into the bloodstream — another reason why the fat in avocadoes is a good thing!

 

Here’s my recipe for homemade guacamole:

 

4 ripe medium-size avocadoes

1 cup chopped cilantro

1 chopped small red or yellow onion

1 small finely chopped jalapeño

Juice of one lime

 

In my cookbook, Choose This, I feature a great avocado, tomato, and pecan salad recipe, as well as a great tasting dip with avocadoes and Greek yogurt called Creamy Avocado Salsa.

 

Avocadoes are so versatile. You can use them to make guacamole, or just cut them up in your salad. Avocadoes are also a great-tasting replacement for unhealthy mayo on sandwiches — just scoop out a little and spread the avocado on your sandwich.

 

If you want to eat more MUFAs like avocadoes, other categories include: oils (such as Canola flaxseed or olive oil); nuts (such as walnuts and almonds and seeds, like pumpkin or sunflower); olives (green and black); and dark chocolate. There are too many “good for you” fats to list, so pick one of these categories and find some MUFAs to add to next week’s menu at your house!

 

Hope you join me during my upcoming Quick Kitchen Solutions show on June 16 at 5 p.m. ET!