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Moderation Maven

Dishing Up the Best Ingredients for a Healthy Lifestyle
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Pico de Gallo and Guacamole


My go-to recipes for these versatile condiments!

Guacamole (Printable PDF Version)

Makes about 3 ½ cups


Ingredients

  • 4 ripe, fresh avocados
  • 1 tablespoon fresh lemon juice
  • ½ small sweet white onion, minced
  • 2 ripe Roma tomato, seeded and diced
  • 1 cup cilantro, chopped
  • ¾ teaspoon salt or to taste
  • 1 jalapeno pepper, minced (optional)

Directions

  1. Peel, seed and gently mash avocados with lemon juice in a bowl, leaving some larger pieces.
  2. Gently stir in remaining ingredients.

Note: Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Recipe adapted from Hass Avocado Board

Nutrition Facts (2 tablespoons): Calories 50, Total Fat 4g (Saturated 0.5g), Cholesterol 0mg, Sodium 65mg, Total Carbohydrate 3g, Dietary Fiber 2g, Protein 1g, Vitamin A 2% DV, Vitamin C 8% DV, Calcium 0% DV, Iron 2% DV

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Pico de Gallo (Printable PDF Version)

Makes about 3 cups


Ingredients

  • 6 Roma tomatoes, diced
  • 1 medium onion, diced
  • 1 cup fresh cilantro leaves, chopped
  • Juice from ½ lime or about 1 tablespoon
  • ¼ teaspoon salt
  • 1 green chile or jalapeno, finely diced (optional)

Directions

Mix all ingredients together in a bowl and refrigerate. Use within 4 days.

 

Nutrition Facts (1/4 cup): Calories 10, Total Fat 0g (Saturated 0g), Cholesterol 0mg, Sodium 50mg, Total Carbohydrate 2g, Dietary Fiber 1g, Protein 0g, Vitamin A 6% DV, Vitamin C 8% DV, Calcium 0% DV, Iron 0% DV


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