Loading...

Masters Core Fitness
A Heart Healthy Guac

A Heart Healthy Guac

A Heart Healthy Guac

Posted on September 04, 2014 at 19:25 PM

I love my guac, especially with tortilla chips I make from a package of 365 Organic Corn Tortillas from Whole Foods.

But guacamole is high in calories and fattening, even though its main ingredient—avocados—contain heart healthy fats, meaning that they contain monounsaturated and polyunsaturated fats, which are called unsaturated fats. They’re the good kind. Meat and butter, on the other hand, contain saturated fats, which are solid and raise LDL, or bad cholesterol. More on the good side: Avocados are a good source of fiber, vitamin C and other nutrients, such as thiamine and riboflavin.

In terms of calories, a bowl of guac made from two avocados, 1/4 cup of chopped red onion, 2 garlic cloves, a tablespoon or two of lemon or lime juice, cumin powder, handful of cilantro and salt to taste amounts to about 500 calories, the majority of which come from avocados. Pair the guac with the chips I make, and the calorie count rises another 200. While you might not eat the entire bowl of guac with your chips, it’s not unreasonable to eat half if you’re hungry, by yourself or both.

Enter my guacamole makeover, which is lower in calories and much lower in fat while packing a powerhouse of other nutrients from another key ingredient besides avocados—peas. A cup of peas has less than 100 calories but lots of protein, fiber, vitamin C and lutein for eye health.

In this recipe, you’ll be using 1 1/2 cups of thawed frozen peas and only 1/2 an avocado. You’ll need to blend the peas to mush them up and then smash the avocado with a fork. Blend the two together with a fork; adding some chopped red onion, garlic and cilantro (you can eat the roots). No need to measure. Just add them to your liking, say 1/4 cup of onion, 1 or 2 garlic cloves, a fresh-squeezed lime or lemon, a dash of salt, and you’re good to go. The total calorie count is only about 30 calories less per serving if you portion out six. The big benefit is that you’re consuming far less fat, even though it is unsaturated.

If you want to make my chips, lightly coat a whole tortilla with canola or some other nut or seed oil, such as grapeseed. You can even use olive oil; you’ll be using so little that it won’t leave a strange aftertaste. Stack about three on top of each other and cut into quarters (I use scissors). Sprinkle with kosher salt and bake in a 350-degree Fahrenheit oven for about 15 minutes.

Guac and Chips Recipe

Ingredients

  • 1 1/2 cups of thawed frozen peas
  • 1/2 an avocado
  • about 1/4 cup of chopped red onion
  • about 1 or 2 cloves of garlic
  • cilantro
  • fresh-squeezed lime or lemon
  • salt
  • tortillas
  • oil

Instructions

  1. Blend the peas to mush them up and then smash the avocado with a fork. Blend the two together with a fork.
  2. Add some chopped red onion, garlic and cilantro (you can eat the roots). No need to measure. Just add them to your liking, say ¼ cup of onion, 1 or 2 garlic cloves, a fresh-squeezed lime or lemon, a dash of salt, and you’re good to go.
  3. Lightly coat a whole tortilla with canola or some other nut or seed oil, such as grapeseed. You can even use olive oil.
  4. Stack about three on top of each other and cut into quarters (I use scissors).
  5. Sprinkle with kosher salt and bake in a 350-degree Fahrenheit oven for about 15 minutes.

About the Author

 

Sign Up Now! Read our FREE newsletter!
In each issue get advice for leading a better, healthier lifestyle.