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Cooking Demos with Home Base: Guacamole

Guacamole Recipe and Cooking Demo

Join one of our Home Base Southwest Florida Registered Dietitians, Ryan Morrison, for a great Operation Health@Home cooking demo where he guides you through a delicious and guilt-free guacamole recipe! It’s perfect for Taco Tuesdays and anytime you want.


2 Ripe Hass avocados (squishy yet firm)
2 tsp lime juice
2 Tbsp chopped cilantro
¼ cup finely chopped red onion
½ finely chopped jalapeño (for more spice, include seeds)
¼ tsp salt


Cut avocado in half and carefully remove the pit.
Scoop out an avocado out of skin and place in a bowl
Mix in lime juice and add salt
Mash with a fork or potato masher until desired consistency
Add the remaining ingredients
Add in additional ingredients until desired taste
Eat right away or place in the fridge to chill

Nutrition Tips:

Avocados, which are technically a fruit, are a great source of healthy fats called monounsaturated and polyunsaturated fatty acids which help with lowering our bad cholesterol and increasing our good cholesterol.

Avocados are also an excellent source of potassium which is helpful in preventing high blood pressure.

A whole avocado has a whopping 13 grams of fiber which is nearly half the recommended intakes of daily fiber.