Guacamole Recipe - Nutrition Info, Tips & Demo

On this episode of Healthytarian Living, host Evita Ochel (www.evitaochel.com) shares how to make guacamole-an avocado-based meal idea.
How to Eat an Avocado Video with tips and detailed nutrition info: • How to eat an Avocado:...
New to whole-food, plant-based eating? Check out Evita's complete video course How to Eat Whole-Food, Plant-Based on Udemy: bit.ly/1MiA3qE
Topics covered in this video include:
1. Introduction
2. Meal Characteristics (1:41)
3. Ingredients (4:08)
4. Nutrition Benefits (4:23)
5. Tools Required (9:22)
6. 3 Types of Guacamole Textures (10:08)
a) Chunky Guacamole Instructions (10:22)
b) Smooth Guacamole Instructions (10:55)
c) Textured Guacamole Demo (11:15 )
7. Meal Demo (11:27)
8. Storing Tips (19:24)
The characteristics of this meal include:
- 100% plant-based (vegan)
- 100% raw
- Gluten/Wheat-free
- Nut/Seed-free
- Nutrient Dense
- High in Vitamins
- High in Minerals
- High in Phytonutrients and Antioxidants
- Source of Healthy Fats
- Source of Healthy Carbohydrates
- Source of Healthy Protein
- Acid-Alkaline pH Balanced
- Cleansing & Detoxifying
- Supports optimal health

[@TeeGar]

Love your videos. I like the way you explain the benefits of every ingredient that you use, not just the recipe. Thanks so much for these informative videos.

[@Healthytarian]

You are so very welcome! Your observation and appreciation means so much, as it is my intention to educate, rather than entertain through quick sound-bite videos.

[@SHAdow3EYES]

Thank you for teaching us. I'm 66 years young and had my first avocado smashed with a fork mixed with lemon , garlic, onion , grape tomatoes and celtic salt from the blender. It was great! Bless you.

[@Healthytarian]

That is a perfect and very healthy way to enjoy the avocado! Very happy that you get to enjoy this wonderful goodness :)

[@jamestyrer6067]

THANKS FOR THIS RECIPE. VERY WELL EXPLAINED VIDEOS

[@Healthytarian]

You are welcome and thank you!

[@cindy1274]

Thank you! Can't wait to try this!

[@Healthytarian]

My pleasure, and great to hear, Cindy.

[@otis2554]

Wonderful recipe , great presentation . Thank you

[@Healthytarian]

My pleasure Lea! And thank you so much for your feedback.

[@saidsaid226]

superb lovely food I will give a try. Thx for sharing

[@Healthytarian]

My pleasure, and thank you for your nice feedback.

[@Debbieanne51]

great demo thanks.

[@Healthytarian]

Thank you so much!

[@vandabellini9780]

I loved the recipe! Healthytarian.

[@Healthytarian]

Great to hear Vanda, thank you!

[@BBGshop7]

Truly haven't even watched the video yet.. I just liked and subscribed solely because I liked the name of your channel and that's a first for me... Healthytarian... catchy 😁

[@Healthytarian]

Thank you for sharing your nice comment :)

[@guillerminabentil-owusu737]

Lovely video, thank you very much. Greetings from Accra, Ghana, West Africa

[@Healthytarian]

Thank you so much for your kind feedback and greetings :)

[@adrenalinestairz5068]

Avocado is one of my favorite fruit because it's so delicious. I could eat them all day every day. I love pineapples apricots, pears, strawberries, bananas and definitely mangoes. I used to eat junk food all the time especially ice cream and candy because I have a sweet tooth and I looked for sweet fruit to eat been hooked on mangos ever since. Mangoes satisfy my sweet tooth and I'm eating healthy fruit. I eat mangoes every day. I have a family history of cancer and I want to do everything in my control to prevent having it.

[@Healthytarian]

Excellent to hear about your healthy changes and choices! Your are benefitting your health in wonderful ways, and I thank you for sharing your great example here :)

[@annak1371]

I like to put spinach and cucumber in my guacamole. I've even added minced kale on occasion. You can't even really taste the spinach or the kale. I like to mince the spinach/kale and onion really small and then dice the tomato and cucumber. Sometimes I even add diced mango. Lime is traditional, but I do use lemon if I don't have lime. I also save the pit and add that in whole to the guacamole to preserve it better.

[@Healthytarian]

Great ideas and additions Anna! I like the diced cucumber in my guacamoles often too. The only thing I would recommend keeping out of the guacamole are the mangoes. For best and proper digestion, fruits should not be mixed with fat-heavy meals or most foods. See my video here about this for more info, if this is new for you: kzbin.info/www/bejne/oabKo5Jtrdx-gqc

[@yuliaromzez8097]

thank you so much!!! its a life changing info coming from you!

[@Healthytarian]

You are so very welcome Yulia. Thank you for your feedback!

[@pen_journal]

Love your video presentation again, Evita! Great amount of info on the different ingredients. Love your work and details to the recipe. Would love you do more vegan recipes! Thanks n cheers!!!

[@Healthytarian]

I greatly appreciate your feedback and encouraging comment. Thank you, and yes, more recipes will continue coming for sure :)

[@sufiabegum6207]

+Healthytarian I had a go at it and it came out absolutely delicious and flavourful thank you so much:)

[@sufiabegum6207]

+Sufia Begum and yes I have definitely subscribed and liked your video

[@valnaples]

Awesome video here! And did you know you can make a lovely thick salad dressing using 1/2 an avocado mashed up and then mixed with any acid, such as balsamic vinegar or lemon juice or lime juice??? really delish and it clings to the leafy greens. Thank you for your beautiful videos, Evita!

[@Healthytarian]

Excellent addition with regards to the avocado dressing! And thank you for for your beautiful feedback :)

[@malharpatil3306]

valnaples “

[@bettyboo3075]

Thank you

[@Healthytarian]

A pleasure Betty!

[@YESTOYOURWILL]

I love how you went through eVerything explained it so well. Thank you for that. I was trying to find something that was high in calorie but healthy and came across your first vide on cutting avocados. But I have one question how many calories and what's the serving amount. 😊❤️

[@Healthytarian]

Thank you for your kind comment and nice feedback. With regards to calories, please note that this is a holistic channel, and counting calories is a very reductionist way of eating. It is not natural or effective for creating optimal health and weight. The best way to know how much to eat is to listen to your own body and let your inner wisdom guide you, rather than any external entity that will never know what is best for you as much as you will. Best wishes!

[@YESTOYOURWILL]

Healthytarian I agree but my grand daughter is under weight and we have to get her to gain weight within the next month or they want to put a feeding tube in. So I'm looking for healthy ways to have her gain weight and if I know the calorie intake then it's easier to know if the meal I'm inserting into her diet has enough to increase what she is currently ingesting. Btw I did make your recipe last night and it was amazing lol I only used one avocado but I ate the whole thing by myself. 😊☺️

[@Healthytarian]

Thank you for explaining further, and great to hear you enjoyed the recipe. With regard to your granddaughter, you may wish to consider smoothies as a quick way to get a lot of calories in, in a super easy and convenient way, where you would include some fruits and nuts together, which can provide a lot of calories for a small volume of food that she can conveniently drink regularly throughout the day, regardless of how old she is. Nuts and seeds are the highest calorie healthy foods. Along with them are avocados and coconuts. Then go fruits, grains, and beans, in pretty much that order, with vegetables being the lowest in calories. So the fastest path to high calorie eating in a healthy manner, especially for a child, are nuts/seeds and fruits. The most useless things would be filler foods that are low in calories, like processed noodles, boxed cereals, rice crackers, and similar low calorie and low nutrient foods. If you want specific food numbers, then you can consult the following database: nutritiondata.self.com/ where you just put the food name in the search bar and it will provide you with a general overview of the food's numbers. (Unfortunately they have a lot of ads on the site, but the info is still there.) Best wishes!

[@YESTOYOURWILL]

Healthytarian thank you so much I will definitely do the smoothies and check out the site. Once again you are awesome and thank you for sharing your knowledge and time. ❤️❤️❤️

[@jenniestevens7899]

Please read my entire post. I am in search of some good advice. Thank you in advance to those who are taking the time to read my questions below. I really love your videos. I have been plant-based for over a year now. My concern is that what about all the pesticides that America puts on our vegetables? In your opinion, do you feel all the vitamins, minerals, antioxidants, and all the rest you mentioned -- do all those override the pesticide toxins? I do keep my eye on the Clean 15 and the Dirty Dozen. I just recently learned that the powers that be change the amount of pesticides that are used so it is important for us to follow Guidelines for each year to see any changes of which have either more or less pesticides. Please let me know. I am also concerned how they say no need to take lots of supplements and just eat a well-balanced diet -- but how can we when the soil is supposed to be deprived of its nutrients after millions of years? And, I always hear how you have to eat like 10 apples a day to get the same nutritional value as when the soil was more dense with good nutrients. I really enjoy being on a plant-based diet. I know it is healthier -- but I cringe when I think of the above and just really want to obtain some advice on it all. Thank you very much.

[@Healthytarian]

Hi Jennie. Your concerns are very valid given all the information and misinformation that is shared out there. However, I can assure you that when you put all the noise and opinions aside, what is left is still good old fashioned food created by nature. Yes, a lot of it will have various substances on it or in it that are not ideal for our bodies, but the benefits of whole plant foods have been shown to be much more powerful and beneficial despite these. So if you can, yes, eat organic and follow the Dirty Dozen/Clean Fifteen advice. But when you cannot, don't stress or sweat the small stuff, as the power of our bodies is all too often overlooked and neglected. When supported properly, it knows how to manage, balance, and clean itself properly. The same thing goes for the supplements. If you pay attention to who is telling people that they cannot get enough nutrients today without supplements, it is usually those who have a stake in the supplement industry in some way or those who have become conditioned by the supplement marketing to think this way. No pill can ever compete with the perfection of whole natural plant foods, be these of the present or the past. On the contrary, supplements have been shown to be unpredictable in function and often cause more harm and imbalance, than good. They should be used responsibly, such as if there is an actual diagnosed deficiency, otherwise we can be interfering with our body's own ability to balance itself. Unfortunately, the intelligence of our bodies is constantly being undermined in our society in favor of what sells. Here again, there comes a time when we need to step back and step away from all the noise and opinions out there and learn to trust our body and trust our food. Don't fall for exaggerated info or false hype, like the need to eat 10 apples to have what 1 used to provide. This is not how real science or nature works. In the end, it is not any pesticide or deficiency that wreaks the most havoc on people's health, but fear and stress. This is why many people to this day eat whatever they want, without a care in the world for its type or quality and can be healthier than those who create for themselves a so-called "perfect diet". It is all about how we handle life and stress, how much fear we live with, and the state of our mind that has the most powerful impact on the quality of our health and wellbeing. So do take smart precautions and do your best to give your body the best, but don't live in fear or stress yourself over the details. When we eat a high quality, whole food plant-based diet, and incorporate other healthy lifestyle habits, we are doing the best we can and will get the best results. I speak from over 12 years of personal experience of eating this way, and over 15 years of research into human health and nutrition. For more info, about any of this here are some resources you may find helpful: 1. Video: Dr. McDougall talking about supplements (kzbin.info/www/bejne/hpzdlIKPbrGgna8) 2. Book: Whole - Rethinking the Science of Nutrition by Dr. T.Colin Campbell (amzn.to/2Cndy2y) 3. Book: Healing & Prevention Through Nutrition by me (amzn.to/2uf85GO) 4. Dr. Greger's research collection of videos: nutritionfacts.org/ 5. Center for Nutrition research collection of articles: nutritionstudies.org/topics/ To your best health!

[@yugsa8297]

Video starts at 11:30 Edit : watch at 1.5x speed. Thank me later.

[@Healthytarian]

It all depends what each person wants to learn. I am glad you found what works for you.

[@yugsa8297]

@@Healthytarian Agreed. No offense to you, your knowledge & vibe is great. Helping out others who needed the recipe immediately like me or already knew the preceding info. #ketoflu

[@heenashah6036]

it looks yummmmmy like pesto...chatni...i loved it

[@Healthytarian]

+Heena Shah Great to hear! Thank you for watching and sharing your feedback!

[@annfail-smith2918]

You are an Amazeing teacher...Amazeing cook...recipee maker...BEST ON THE INTERNET...WELL DONE THANKYOU X

[@fayceedat670]

Is cilantro the same as fresh coriander?

[@Healthytarian]

Hi Fay, sorry for the late reply as your comment was missed. Yes, cilantro and coriander usually mean the same thing, it just varies depending on the region of the world. Some people refer to cilantro as the leafy part of the plant and refer to coriander as the seeds of the plant.

[@fredfoster3345]

Awesome video and I thank you, i have a question do you have alkaline vegetables/fruit videos...

[@Healthytarian]

Thanks so much for your feedback, Fred. In general, most fresh vegetables and fruits and eating a whole food, plant-based diet is alkalizing in its entirety. I provide an explanation and simple acid/alklaine food guide here that is from a holistic perspective, not a reductionist one that would fixate on any specific numbers that are variable and controversial: www.evitaochel.com/post/acid-alkaline-food-guide

[@briandcare1]

I'll eat an avacodo right now. I love them.

[@Healthytarian]

+briandcare1 Great to hear!

[@lorraineshepherd5321]

Can we use a magic bullet for blending?

[@Healthytarian]

A Magic Bullet is a very simple blender that is best for simple sauces and smoothies. It is not powerful enough to handle thick substances like avocados or have the ability to make guacamole. You can try it with an avocado but you need to use enough liquid to have the blender move the ingredients and not burn out.

[@paulinefalzon7847]

Instead of celantro what c An we use please thank you

[@Healthytarian]

Pauline, the whole premise of guacamole is to use cilantro. That is what makes it the unique and famous dish that it is. If you don't enjoy cilantro, you can make this as simply an avocado salad and add whatever you like. Just don't blend anything, rather chop in your desired ingredients.

[@bettyboo3075]

Can you do an alternative if you can't get hold of Cilantro? ?

[@Healthytarian]

You could try dried coriander (cilantro seed), but in general guacamole depends on cilantro. If you make it with another herb, it would be a completely different dish. For example, you can just dice up parsley finely and make an avocado-tomato-onion parsley salad.

[@butterflybeatles]

Start at min. 04:15 for ingredients.

[@ebas2008]

Thanks ! She just talks a bit too much !

[@julieroman2682]

She’s very informative at that is excellent. God bless her❤️

[@robbiemify]

Get on with it !!!

[@Healthytarian]

Ay, the impatience of today. May you find the videos that most resonate with your needs and preferences Robbie.

[@Ankhubuntu]

lovely recipe, the tabbouleh that i made was also is nice, if not more bitter cause of the lemon. it might just be that i do not have the knowledge to counter that bitterness with something, where I live we have powerful lemons and they are pretty much free you can grab them from the neighbor's tree and it can be packed with them. they sell them cheap too. should be the climate. what i meant to say is that I find that your recipes though lack a key ingredient or a few important ingredient for my preference. may sound odd but a few herb to give it richer taste, and well you can spit in the blender i mean saliva i know it might sound odd i wouldn't eat that without your dna in it before or after also would be good im thinking they applied what i'm saying not long ago in tribal community but we have forgotten or pretend that it isn't important made it a taboo when it actually is necessary for a balanced diet well anyhow i'm just saying it would make it a lot better for me then i would definitely have that and direct contact from the source of would even be tonn of time healthier to me.

[@Healthytarian]

Alexandr, that is great that you have access to fresh, local lemons. From my experience lemons will add bitterness if they are old, and when I used them as whole, rather than just for the juice. I used to simply peel the lemon and put the whole unpeeled lemon into my blender, but a few times it brought out some bitterness in the meal. So nowadays I just use the juice, especially that I do not have access to fresh lemons, it is not possible to know how long they've sat at the grocery store, etc. But I am not sure what may have been the problem for you if you have access to fresh lemons, why yours would turn out bitter. As for adding in more flavor or ingredients, we have to remember that everyone's tastebuds are slightly different and will be affected by the quality of their diet, any pharmaceutical medications, smoking, alcohol, etc. So this is where, with the Healthytarian series I give the general meal ideas to teach people how to work with whole plant foods and turn them into meals, but always encourage to modify the meals to suit personal tastebuds and preferences :)

[@harpritsidhu5742]

Hello how much avocado we can give to 18 month old my son

[@Healthytarian]

Kids require a higher fat diet, so avocado is a good food to include for them. There is no set number for how much is the right amount to give to a child. The important thing to do is to balance their diet well, feed them lots of wholesome and healthy foods, and make avocado one of those. If an adult would typically have about 1/2 to 1 avocado a day, you should be able to give your son 1/4 of a large or a 1/2 of a small avocado once or twice a day. Avocado is a safe food, as long as one is not allergic to it and as long as there isn't a major weight problem.

[@briandcare1]

I like all of this I also like meat and I am a subscriber and respect the truth.

[@indigowolf1517]

a good recipe, but i cant help but be amused by her statement of cayenne being extremely potent... its literally one of the mildest varieties of hot pepper.

[@Healthytarian]

Please keep in mind perspective and concentration. Not everyone experiences flavors and tastes in the same way or has the same reference for spiciness. Also, if you use too much cayenne, you can easily ruin a meal and made it inedible because it will be too spicy.

[@desipanjaban]

Make sure you're not buying avocados grown in Chile as the locals are suffering from water shortage due to large companies stealing the water from rivers and underground sources causing draught all year round. @

[@Healthytarian]

Thank you for sharing your comment to raise awareness. Avocado production and sales appear to be a problem in most part of the world currently.

[@ibzkhalifa9993]

Haha high quality water like where do you get that

[@Healthytarian]

Ibz Khalifa Natural springs. And if that is not available in your area, then opting for a high quality water filter.