Guacamole – the healthy chip dip

Tony and I are late-night people. When 11:30 rolls around, we are often hungry, but not really anywhere near bedtime. We are not averse to eating complete trash, but we try not to. This guacamole is one of the snacks we dig into that I don’t feel a bit bad about. Avocados are a great source of potassium and healthy fats, and there’s even a correlation between avocados and a reduced rate of oral cancers. When made with Greek yogurt (you could also use sour cream), this dip gets a nice protein punch and none of the fat. This guacamole is all kinds of good-for-you.


2 medium/large Hass avocados
1 small white onion (my preference, even though this time I used a yellow one)
Up to a whole small container of fat-free plain Greek yogurt
1 tablespoon lime juice
1 teaspoon Kosher salt
1/2 teaspoon garlic powder
optional: cilantro leaves


Mash avocados in a medium-sized bowl. (Note for cutting below)

Finely dice onion and add to the bowl with other ingredients. Stir everything together, and taste for flavor preferences. I’d start with half the container of yogurt and increase until you get desired creaminess.

I add dried cilantro leaves, because the dried flakes are not as strong. I like it, but Tony does not. I’d add a small bunch of chopped leaves if you like cilantro.

Enjoy with chips (we love the baked Tortillas), on a taco, over Mexican rice or quinoa, in a quesadilla, in a pita, on a sandwich instead of mayo…pretty much anything šŸ˜‰ I recommend eating within three or four days. The top might get a little brown, but it’s just oxidation like you see with apples.

FYI – How to cut avocados

Cut all the way around the avocado, longways, down to the pit. Grab each half of the avocado and twist in opposite directions, and then open. The pit will be stuck in one half. Take a good-sized knife, preferably the one you just used, and chop partially into the pit. Slowly torque the knife until the pit releases. Lift. You should be able to tap the pit off by tapping it on the edge of your sink. I usually then cut the halves into quarters, and then peel off the skin.

If you’re new to buying avocados, they should give a little in your hand, about like a ripe orange. If they squish at all, don’t purchase them. If you happen to buy them hard – like an apple – place them in a brown bag on the counter to finish ripening. They’ll keep at optimum ripeness in the fridge for a few days.


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