Guacamole and Chips


Guacamole with chips



Preparation time - 10 minutes.
Ingredients -
  • 2 Avocados
  • 1 small onion
  • 1 small tomato
  • Cilantro / coriander
  • 1 tbsp Lemon juice
  • 1 tbsp paprika / red chilli powder   
  • 1 tsp salt.  







Recipe -
  1. Take a bowl, place scooped avocado pulp and mash it with the help of fork.
  2. Then add finely chopped onion, tomato and coriander and mix.
  3. Add lemon juice, red chilli powder and salt. Mix it well. Serve with corn chips.





Calories
carbohydrates
Fats
Proteins
Vitamins
Minerals
Avocados  2
644
34 g
58 g
8 g
Vit.A - 10%
Vit.C-66%
VitB 6-50%
Potassium - 54%
Calcium- 4%
Iron - 12%
Magnesium - 28%
Onion 1 Small
28
7 g
0.1 g
0.8 g
Vit.C - 8%
Vit.B 6- 5%
Potassium - 2%
Calcium- 1%
Magnesium - 1%
Tomato 1 small
16
3.5 g
0.2 g
0.8 g
Vit.A - 15%
Vit.C-20%
VitB 6-5%
Potassium - 6%
Iron - 1%
Magnesium - 2%
Coriander / Cilantro 4g(0.25 cup)
1
0.1 g
-
0.1g
Vit.A - 5%
Vit.C-1%
-
Salt 1 tsp
-
-
-
-
-
Sodium - 96 %(2325 mg)
Red chilli powder 1tbsp
19
3.7 g
0.9 g
1g
Vit.A - 66%
VitB 6-5%
Potassium - 2%
Calcium- 1%
Iron - 7%
Magnesium - 3%
Lemon juice 1 tbsp (6g)
3
1 g
-
0.1 g
Vit.C- 12%
-

711 = 177.75 per serving
49.3 = 12.32 g per serving
59.2 = 14.8 g per serving
10.8 = 2.7 g per serving
Vit.A - 96=24%per serving
Vit.B 6- 65 = 16.25%
Vit.C- 107 = 26.75 % per serving
Potassium - 64=16%
p/s
Sodium-96= 24%p/s
Iron -20 =5 %p/s
Calcium-6=1.5 %p/s
magnesium-34=8.5%p/s

Dietary Comments :
Based on a 2000 calorie diet.
It makes 4 servings.
Complete recipe : 711 calories.
Per serving contains 177.75 calories, along with carbohydrates - 12.32g, fats - 14.8 g, proteins - 2.7 g.
Health Benefits of Avocado :
  • Avocados are richest source of potassium, which support healthy blood pressure levels.
  • It is one of fruit that contains high fats, i.e. monounsaturated oleic acid, which are healthy fats and important for body.
  • Helps to lose weight. They are loaded with fiber, and high fiber is important for weight loss and metabolic health.
  • It helps to reduce total cholesterol levels, triglycerides and LDL and helps to increase good cholesterol i.e. HDL cholesterol levels.
  • Avocados are high in antioxidants, that nutrients are important for eye health and lowers the effects of cataracts.
  • Avocados may have benefits in preventing cancer, it helps to relieve symptoms of arthritis.
Best Time To Eat :
         Good to eat as a evening snack. Avocado is a unique type of fruit and is incredibly nutritious.
Eat Healthy, Stay Healthy.
:-)

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