1 hass avocado, with pit

1 teaspoon onion, diced

1 teaspoon cilantro/coriander

1 teaspoon lemon juice (or lime juice)

½ teaspoon paprika

½ teaspoon cayenne pepper

½ teaspoon cumin

½ teaspoon soy sauce (wheat-free)


1.  Slice the avocado in half and remove the pit.  Keep the pit around for the end. 

2.  Empty avocado shell and mash it in a medium bowl using a fork, spoon or rubber spatula.  You may either mash to create chunky or smooth guacamole. 

3.  Add onions and spices.  Mix together well.

4.  Add the lemon juice and soy sauce.  Mix together until well incorporated.

5.  Garnish with cilantro leaves.  

6.  To keep the guacamole a fresh green color, either drizzle lemon or lime juice over the dish, or simply place the pit of the avocado in the middle of the bowl.  



Recipe Courtesy Heather Atwood, 2013.

Heather Atwood’s guacamole is a refreshing dip for your chip on a warm afternoon.  Good on sandwiches also, this guacamole is very easy to put together and will only take a few minutes.  Guacamole is Mexico’s gift to our food pyramid.  Set a freshly made bowl of guacamole on a table, and the mood gets festive right away, even on a regular weekday night.  It is a lovable snack that, loaded with folate, fiber and vitamin C, is secretly good for you.

 “These are like little… vitamins right here,” Atwood explains as she presents the avocado.  Atwood is right, avocados are packed with nutrients. They contain 20 vitamins and minerals.  Avocados also help to lower cholesterol and regulate blood sugar.

Atwood shows you a few tricks to keep your guacamole as fresh as possible.  One is by squeezing lemon or lime juice over the entire dish.  This slows down the oxidation processes that may turn the fruit brown.  Another trick is to stick the pit right back in the dish.  When in contact with the pit, the avocado continues to stay green. 

Guacamole is usually served in its traditional Mexican wardrobe, meaning it comes seasoned with lime, cilantro and chopped tomatoes.  The smooth, velvety taste of avocados welcomes variation.  In this recipe, paprika, onion, cumin, lemon and wheat-free tamari (or wheat-free soy sauce) produce a delicious, richly flavored guacamole.  But don’t take our word for it try it yourself. 

Spicy Guacamole