The Amazing Avocado’s Health Benefits:

Guacamole is the ultimate summer appetizer. Fresh and healthy, it’s the one-bowl hit of the party and a recipe to put on repeat. Avocados, the star ingredient, are not just delicious but also packed with health benefits. Their superfood status is well-deserved: Just one serving (roughly half an avocado) contains vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, magnesium, potassium, and pantothenic acid (which helps the body convert food to fuel). Avocados also have high levels of lutein and beta-carotene to support vision. Just as good, they’re high in fiber and have virtually no sugar (though they’re technically a fruit). And while high in fat (approximately 14 grams per serving), avocados contain only monounsaturated fat, the good type that helps lower bad cholesterol and promote satiety between meals.

Hot Tip:

Tailor guacamole to your tastes. Go easy on the hot sauce, leave out the cilantro or swap colorful fresh bell peppers for tomato. 

1. Slice the avocados in half and carefully remove the pits (set them aside for later). Cut the avocado into large pieces and scoop from the skin with a kitchen spoon. Make sure to remove the small black stem.
2. Place the avocado in a large mixing bowl and mash or crush with a fork or a potato masher.
3. Add the lime juice, tomato, red onion, garlic, and cilantro, and taste, adjusting the seasoning with the hot sauce, salt, and pepper.
4. Refrigerate the guacamole in a tightly covered storage container with 2 or 3 of the pits to prevent oxidation. Serve the same day for maximum freshness.