By Irene Hayton
The addition of plain yogurt in this recipe helps to reduce the amount of fat per serving and adds a nice tangy flavour. If you are sensitive to dairy or if don‘t wish to use the yogurt, just omit it and add another avocado instead. And if you think that avocados are unhealthy due to their fat content, nothing could be further from the truth. For more info about the many health benefits of avocados, see the Health Tip for August 2009.
- 2 ripe avocados
- ½ cup (125 ml) plain yogurt
- half a large tomato
- ¼ cup (50 ml) minced fresh cilantro
- 2 tablespoons (30 ml) minced red onion
- 1 small garlic clove, minced or pressed
- juice of 1 lime (about 5 teaspoons)
- ½ teaspoon (2 ml) unprocessed sea salt
- pinch cayenne (optional)
Cut the avocados in half lengthwise, remove the pits, squeeze the flesh into a medium bowl, then mash to desired consistency.
Remove and discard the seeds and pulp from the tomato (to prevent the guacamole from becoming too runny). Dice the tomato (you should have about ½ cup) and add to the mashed avocado along with the remaining ingredients; mix well. Cover and refrigerate for approximately 1 hour to allow flavors to blend. Taste and adjust seasonings according to your preference; for example, if you like lots of garlic, add more.
Serve as a dip with vegetables, with whole-grain tortilla chips, or with your favorite Mexican dishes.