Guacamole is one of those foods that inspire passion in chefs and gourmands alike, and there are as many ways to make guacamole as there are cooks. But while there may not be consensus as to how to make guacamole, there is one thing all authorities agree on: the guacamole is only as good as the ingredients used. However, making delicious guacamole isn’t difficult. With fresh, natural ingredients and a little know-how, mouth-watering guacamole can be on the table in minutes.

Ingredients

• 2 ripe, soft avocados

• Juice of 1 lemon or lime

• 2 cloves of garlic, minced

• 1/2 small onion, chopped

• 1 small tomato

Steps

1. With a sharp knife, finely chop onion and tomato and set aside.

2. Mince garlic and roast in a heavy skillet or in the oven. Raw garlic is much too sharp, while roasting the garlic gives the guacamole a smooth, mellow flavor.

3. Cut avocados in half and remove the pits. Mash with a potato ricer, fork or food processor.

4. Add remaining ingredients and mix well.

5. Cover tightly and refrigerate until ready to serve.

Truly one of the most versatile dips, guacamole can be used for dipping fresh vegetables, tortilla chips, or even potato chips. Alternatively, it can be used as a filling for wraps, pitas or sandwiches.

Guacamole is tricky to store, as the avocado will rapidly oxidize and discolor when exposed to air. This is mostly cosmetic, and is still tasty and safe to eat even when discoloured. The addition of lemon or lime juice helps to reduce discoloration, and tightly sealing the guacamole from air exposure and promptly refrigerating any leftovers will further prolong the life of the guacamole. Properly stored, guacamole can be expected to last up to a week in the refrigerator.

Avocados are an excellent source of ‘good’ fat, fourteen minerals, vitamins A, several B-complex, C, and E, as well as phosphorus and magnesium. The lemon and tomato are excellent sources of vitamin C and bioflavonoids, and raw garlic is an excellent all-around food rich in phytonutrients and antioxidants, making guacamole one of the most nutritious and delicious foods a person can eat.