How-To: Authentic Guacamole

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guacamole, authentic guacamole, mexican recipes, healthy recipes

Guacamole has gotten a bad wrap over the years – a so-called “fattening food”.  It’s frequently associated with the fried, cheese-laden Mexican cuisine which most likely causes this unhealthy food perception. Chefs and cooks have even resulted to adding peas or yogurt to guacamole recipes in the effort to make them “healthier.”  But contrary to popular belief, guacamole is actually quite good for you…in addition to be delicious!

Traditionally, guacamole (actually pronounced “wake-mole” in Mexico) is prepared from ripe avocados, lime juice, garlic, jalapeño and a little salt and pepper.  Take a look at each of those individual ingredients, does anything stand out as unhealthy?  Ok so avocado’s aren’t super low in calories or fat comparatively speaking.  But the fats they contain are the heart-healthy monounsaturated fats – possibly helping to reduce your risk for cardiovascular disease.  In addition, avocados have good amounts of fiber, potassium and Vitamin E.  For only 50 calories for a 1 oz serving, avocados or guacamole for that matter, isn’t all that unhealthy after all, in fact, its good for you!

My recipe for authentic guacamole comes from a bit of recipe research and a short lesson in Mexican history.  The Aztecs are thought to be one of the first people to make guacamole – or at least their version of it.  Women would mash up avocados and mix it with a hot sauce made from tomatoes, chiles and salt.  Usually it was only served with soft corn tortillas.  It wasn’t until the Spaniards made their trip over, that the more common ingredients such as lime juice, onions and cilantro were added.  They also brought lard…and decided it’d be a mighty fine idea to fry those corn tortillas (an ancestor to today’s Tostitos).

avocado, guacamole, guacamole ingredients

So the fried tortillas in lard probably aren’t a healthy addition to my authentic guacamole, but a few baked chips won’t kill ya.  And remember and try to stick with a 1/4 cup serving (as hard as that may be) – otherwise the calorie count goes up!

So try out my recipe! It easy, healthy AND deliciously awesome.


  • 2 ripe avocados
  • 1/2 jalapeño pepper, finely diced (add more or less depending on your spice tolerance)
  • 1 small clove of garlic, roughly chopped
  • 1/4 cup of finely diced onion
  • 1/2 tsp salt and pepper
  • 1 tbsp lime juice (more or less depending on how tart you like it)
  • Optional garnish:  chopped tomatoes, onions or cilantro


  1. In a large bowl (or mortar and pestle if you have it) add garlic clove, onions, jalapeño and salt and pepper.  Smash together with back of spoon until mushed up and some juices are released.  You can also chop these ingredients very finely, but the mashing allows the flavors to come out and permeate through the guacamole nicely.
  2. Remove the flesh of the avocado discarding the skins and pit.  Add avocado and lime juice to onion and garlic mixture and mash until desired consistency.  I like a little chunkiness to my guacamole so I stop before the mixture becomes too smooth.
  3. Serve with baked chips, soft corn or flour tortillas, alongside meals or added to sandwiches as a spread!  Will keep in the refrigerator for about 1-2 days.  It will turn a darker in color as avocados tend to brown when they are exposed to oxygen to prolonged periods of time.


  1. Pingback: How-To: Authentic Guacamole - Continental Food Recipes

  2. Dario

    January 9, 2013 at 8:59 am

    I absolutely love this post! That recipe is as good as it gets, and nice insight into the history!

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