Nutrition: Festive Guacamole, by Kelly Anne Erdman

In the middle of December as snow abounds, why not bring a taste of Mexico to the table to remind you of a warmer destination? Guacamole was first created by the Aztecs, later adopted by Mexicans, and now enjoyed by all! This savoury appy can be served with traditional tortilla chips, crackers, pretzels, raw assorted vegetables or trendy kale chips. Whatever your passion! Although the core to this recipe remains the same you can modify it in many ways by adding cilantro, hot sauce, basil and/or cayenne – to name a few! Loaded with fibre, B vitamins, potassium, vitamins E and K, you can enjoy this healthy choice with little guilt.

Ingredients:
1 Large avocado, ripe
1 Tbsp (15 ml) green or white onion, finely chopped
1 Tbsp (15 ml) lime juice, freshly squeezed – add more if really like lime!
1 Tbsp (15 ml) jalapeno pepper, finely chopped
1 garlic clove, minced
¼ tsp (1 ml) ground cumin
Sprinkle of fresh ground black pepper to taste

2 medium tomatoes, seeds removed, finely chopped

Garnish:
1 Tbsp (15 ml) red bell pepper, finely chopped

Preparation:
In a medium bowl mash the avocado. Add the next six ingredients and mix well. Stir in the chopped tomatoes. Sprinkle the chopped red pepper on top before serving.

Serve with raw vegetables, kale chips, crackers, gluten-free crackers, or baked tortilla chips.

Kelly Anne ErdmanKelly Anne Erdman RD, MSc, CSSD, is a Registered Dietitian in private practice at the University of Calgary Sport Medicine Centre. She is a nutrition consultant to the Canadian Sport Institute, working with Olympic & World Championship-bound athletes including Canadian national teams: Women’s Hockey, Long Track Speed Skating, Biathlon, Cross Country Skiing, Luge and Paralympic Nordic and Cycling Teams.Kelly Anne was a member of the Canadian Cycling team from 1985 – 1992 and competed in 7 World Championships and the 1992 Olympics. You can learn more about Kelly Anne’s work here.

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