Guacamole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 246 | FAT 22G | CARBOHYDRATES 10G | FIBER 7G | NET CARBOHYDRATES 3G | PROTEIN 2G

This recipe is a classic guacamole that, in my opinion, is the perfect addition to a ketogenic diet. The one tablespoon of olive oil per avocado gives this recipe a whopping 4.4:1 of fat to net carbs plus protein ratio. A ratio like that makes this recipe a great supplement to a ketogenic diet, leaving lots of room to pair this guacamole with low-carb chips and vegetables, or a high-protein piece of meat or fish. The abundance of nutrients and antioxidant properties of this recipe are an added bonus that makes it all the more appealing.

INGREDIENTS:

  • 3 avocados, halved, seeded and peeled
  • 3 tablespoons olive oil
  • 2 cloves garlic, minced
  • juice from 1 lime
  • dash of Tabasco
  • 1 teaspoon salt
  • freshly ground black pepper
  • ¼ red or white onion, finely diced
  • 2 Roma tomatoes, seeded and finely diced
  • 1-2 tablespoons cilantro, finely chopped

PREPARATION:

  1. Put avocados, olive oil, garlic, lime juice, Tabasco, salt and pepper in a large bowl. Mash together thoroughly with a potato masher or fork.
  2. Fold in the rest of the ingredients and do a taste test. Adjust seasoning as needed.
  • Yield: 6

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Guacamole Hummus

Guacamole Hummus

Two of my favorite things in the world to snack on are guacamole and hummus. It was only a matter of time before some clever cook somewhere decided to experiment with combining the two to make a delicious and healthy dip. Unfortunately, I was not the first to come up with this brilliant idea, but I was happy to steal it and test my own recipe. It is very simple to prepare, and the ingredients are no surprise. The recipe is pretty much composed of what would traditionally go into each. The flavor of the two together is beyond satisfying, and the final product yields more protein, fiber and healthy fats than the original recipes by themselves. The whole batch yields about 1 quart.

Ingredients:

  • 3 cloves garlic
  • 4 tablespoons olive oil
  • 1 (15oz) can chickpeas, drained
  • 2 medium-sized ripe avocados, peeled and cored
  • 1 tablespoon tahini
  • ¼ teaspoon cumin
  • ¼ teaspoon onion powder
  • 2 tablespoons lime juice
  • 2-3 tablespoons chopped cilantro
  • dash of hot sauce
  • pinch of salt and pepper to taste

Preparation:

  1. Preheat oven to 400 degrees. Put the garlic and oil in a small oven-safe pan or pot, cover with foil and put in the oven and allow to roast for about 15-20 minutes, until the garlic begin to darken and soften. Remove the garlic and oil from the pot into a bowl and allow to cool for at least 10-15 minutes while you gather your other ingredients. (This can be done in bulk with more olive oil and more garlic. There are many uses in the kitchen for roasted garlic and garlic oil. Note: This step of roasting the garlic can also be skipped to save time. I recommend scaling back to 1-2 cloves of garlic if adding it raw).
  2. Put all of the remaining ingredients into a food processor, along with the cloves of roasted garlic. Process until all of ingredients are coarsely chopped. Add the garlic oil in a steady stream from the top and blend until smooth. If you are having trouble getting it to blend, then stop and scrape the sides of the processor occasionally and then add a 1-2 tablespoons of water through the top while the blade is running.
  3. Adjust seasoning as needed with more salt, pepper, hot sauce or lime juice.

Makes eight 4-ounce servings.

Nutrition Facts:

Calories: 200 / Fat: 9g / Saturated Fat: 0.5g / Carbohydrates: 20g / Fiber: 8g / Protein: 8g

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