[Recipe] Guacamole is a healthy garnish for our favorite Mexican dishes & dip for our veggies… but can we make it even healthier and tastier? Mmmm… YES! Adding fermented vegetables to our guacamole is an easy way to incorporate probiotics into our foods as well as providing some zing to the flavor! Dr. Mercola shares My Longevity Kitchen’s recipe on how to nutritiously change up an old favorite; along with some nutritional tidbits on avocados – numbered resources can be viewed in the original article.
This Probiotic Guacamole recipe from My Longevity Kitchen is perfect for those who want to refine their current guacamole recipe. What sets this recipe apart from other guacamole recipes, however, is the addition of sauerkraut brine and vegetables that complement the vibrant flavor of the avocado.
Avocados have been hailed as a potent and beneficial superfood for many good reasons. Apart from being low in sodium and fructose, there are a bounty of nutrients you can get from these fruits, such as B vitamins, minerals and healthy monounsaturated fats. Avocados have been proven to:
- Possess anti-inflammatory nutrients: these include carotenoids and phytosterols that can benefit your cardiovascular system(3)
- Assist in maintaining cholesterol levels in the healthy range: one study conducted among healthy individuals showed a 16 percent decrease of serum total cholesterol level after eating a week-long diet loaded in monounsaturated fat from avocados(4)
- Decrease risk for heart disease: because of its monounsaturated fat content(5)
- Aid in protecting against liver damage: in a Japanese study, rats were fed avocados and 22 other fruits, followed by a dose of D-galactosamine, a liver toxin that disturbs cell synthesis and leads to cell death. The results showed that rats fed with avocados suffered the least amount of liver damage(6)
- Allow the body to more efficiently absorb fat-soluble nutrients from other food that’s eaten along with the fruit: a 2005 study discovered that volunteers were able to absorb three to five times more carotenoids when they added avocados to their salad(7)
- Boost lipid profiles among healthy individuals and people with non-optimized HDL or total cholesterol levels: research revealed that people with elevated cholesterol levels who ate an avocado slashed their serum total cholesterol levels by 17 percent, recorded a 22 percent decrease of LDL cholesterol and triglycerides and increased their HDL cholesterol (good cholesterol) levels by 11 percent(8)
Eat Fermented Foods, and Your Body Will Thank You – Sauerkraut, a German dish made from chopped and pickled cabbage(9) (although you can use other vegetables), is an ingredient that you won’t find in other guacamole recipes. This fermented vegetable dish (and the brine that goes with it) puts the “probiotic” in this Probiotic Guacamole recipe. Adding fermented food like sauerkraut to your diet is one of the best decisions that you can make for your health. The fermentation process enhances the nutritional content of the food, courtesy of the bacteria and yeast that are present.
Guacamole is filled with ingredients that add health benefits as well as taste and texture to our avocado… Let’s get creating so we can begin eating!
Photo and recipe courtesy of My Longevity Kitchen
Probiotic Guacamole Recipe
- 1 small garlic clove, minced
- 1 scallion or ¼ onion, chopped
- 2 Tbsp. sauerkraut brine
- 2 Tbsp. sauerkraut vegetables
- 3 ripe avocados
- Handful of fresh cilantro leaves
- Himalayan salt, to taste
- Optional: ½ fresh jalapeno, diced small
- Optional: 1 tsp. fresh lime juice
- In a mixing bowl, add your minced garlic and then top with scallions or onions. Pour the sauerkraut brine over the garlic and scallions. This helps take the edge off.
- Add the sauerkraut vegetables and/or jalapeno.
- Slice the avocados in half, remove the pit and carefully slice a checkerboard into the avocado to make smashing easier. Scoop the avocado out of the skin and into the bowl.
- Add the cilantro and start mixing, from the bottom of the bowl, with a fork. It’s best to leave some chunks of avocado.
- Taste your guacamole to decide if you would like to add lime or salt. It’s recommended you add 1/8 tsp. of Himalayan salt and 1 tsp. of lime.
While I have continued to enjoy avocados, I gave up eating Mexican for the most part when I chose to clean up my diet – I have decided it is time to search out some healthier recipes so as to incorporate my favorite Mexican dishes back into my meals! Stay tuned for an enchilada recipe that will go wonderfully with this guacamole… yummy!
Feature Image source: Pixabay