Avocado Benefits – Authentic Guacamole Recipe

Avocado, also known as Persea Americana is the fruit of the avocado tree.

It has a high nutrient value and it’s rich in texture, with a good flavor. Health-concious people choose it and eat it regularly in different combinations. Due to its health properties, it is referred to as a superfood.

Not many people know that there is more than one type of avocado – they vary in shape and color — from pear-shaped to round and green to black. The most popular variety is the Hass avocado. They weigh from 220 grams to 1.4 kg.

Because it is pear-shaped and has green, bumpy skin like an alligator it is also called “alligator pear”.

With 20 different vitamins and minerals, avocados are very nutritious and contain a wide variety of nutrients.

Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving

  • Vitamin K: 26% of the daily value (DV)
  • Folate: 20% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin B6: 13% of the DV
  • Vitamin E: 10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

Check out this easy, authentic guacamole recipe:

Real Guacamole Recipe


  • 1 large ripe tomato
  • 3 avocados, very ripe but not bruised
  • juice 1 large lime
  • handful coriander leaves and stalks chopped, plus a few leaves, roughly chopped, to serve
  • 1 small red onion, finely chopped
  • 1 chilli, red or green, deseeded and finely chopped
  • tortilla chips, to serve


  1. Use a large knife to pulverize 1 large ripe tomato to a pulp on a board, then tip into a bowl.
  2. Halve and stone the 3 avocados (saving a stone) and use a spoon to scoop out the flesh into the bowl with the tomato.
  3. Tip the juice of 1 large lime, a handful of roughly chopped coriander, 1 finely chopped small red onion and 1 deseeded and finely chopped red or green chili into the bowl, then season with salt and pepper.
  4. Use a whisk to roughly mash everything together. If not serving straight away, sit a stone in the guacamole (this helps to stop it going brown), cover with cling film and chill until needed.


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