How to make guacamole at home
Guacamole is a traditional Mexican sauce originating from the Aztec civilization. Its consumption dates back to before the 15th century. By its nature, it does not contain cholesterol and is low in sodium and saturated fats, making it a food highly recommended by nutritionists in diet plans. Avocado helps lower cholesterol and triglycerides, increases the good cholesterol in the blood (HDL), and is rich in vitamin E.
Guacamole is a traditional Mexican sauce from the Aztec civilization, which in addition to being nutritious is delicious and internationally recognized for its flavor and smooth texture. Its consumption dates back to before the 15th century in central and southern Mexico. According to mythology, Quetzalcoatl offered this recipe to his people.
For the Aztecs, the avocado was a representation of the testicles, so its harvesting had an erotic connotation and was performed only by men. Its original name, Guacamol, comes from the Nahuatl "Ahuacamolli", which means avocado mole, from the union of the words "ahuacatl" - avocado, which means tree testicles - and "molli" - mole or sauce.
Formerly, guacamole was prepared only with avocado, water, lemon, tomato, and chili. Later, onion, cilantro, and garlic were added to the recipe.
Its recipe spread throughout Mesoamerica, Guatemala, and Cuba, even after the conquest. Since then, it has transcended borders and has been considered an exclusive and highly sought after dish, since its texture and flavor are considered exotic. The avocado is a fruit known in some regions as "mantequilla de árbol" (tree butter) and in others as "palta" (avocado). It has a dark green rind and a delicious flavor.
What nutrients and benefits does it provide?
Avocado is a tropical fruit that helps lower cholesterol and triglycerides and being an important source of monounsaturated fats, it helps increase good cholesterol (HDL) in the blood. In addition, it is an excellent natural antioxidant because it is rich in vitamin E.
It also provides potassium, magnesium, iron, phosphorus, and fiber and stands out for its high amounts of vitamin C, E, K, B6, and folic acid. By its nature, it does not contain cholesterol and is low in sodium and saturated fats, making it a food highly recommended by nutritionists in diet plans.
Other ingredients in guacamole are green tomatoes, lime, cilantro, and onion, which are known to have health benefits and properties, including fighting inflammation, improving insulin sensitivity, and lowering blood cholesterol. They also work as natural antibiotics, promote digestion, and improve the immune system.
How to make guacamole at home
You can make all sorts of changes to the homemade guacamole recipe shown here, there are different versions depending on the area or even the family. If you wish, you can also add some extra ingredients to this basic recipe, such as tomato.
Ingredients for 4 people
3 ripe avocados
1/2 serrano pepper or, failing that, 1/2 green pepper
1 bunch of coriander
1 spring onion
Optionally, 1 jalapeño or chili pepper, 1 tomato, a few drops of tabasco, 1 clove of garlic
To serve, a few corn chips or triangles.
The most traditional way is to use a stone molcajete or mortar to crush the different ingredients with it to obtain a more or less irregular paste. As not everybody will have this instrument, you can use a classic mortar and a fork to do it at home. Another possibility is to use a hand blender, but in that case, the texture is too uniform and creamy, being good for fillings or for spreading, but less pleasant to eat using the corn triangles, called totopos.
We start by finely chopping the spring onion and green pepper, as well as the bunch of coriander. Then, take the flesh out of the avocado, cut it into slices or squares, and mix it with the rest of the ingredients with the help of the mortar. Add a squirt of lime juice to the mixture while working. Taste and rectify the salt and if you want, add the optional ingredients such as tomato or chili, mixing them in that case with the guacamole paste already finished with winding movements with a fork, so as not to vary the irregular texture of our sauce.
Preparation time: 20 minutes | Difficulty: Easy
The homemade guacamole is served with some totopos or corn triangles, also called nachos that we will use as spoons and eat directly from the bowl where we present our sauce. If you are not going to serve it immediately, it is best to cover the guacamole with kitchen film that makes contact to avoid rusting.
How is it recommended to consume it?
Guacamole is a sauce whose main base is avocado and is massively consumed in almost all America since it is very versatile and can be used to combine different types of meats, tacos, cakes, tostadas, and stews typical of Mexican cuisine. In Venezuela, it is also used to accompany roasts. In the United States, it is a garnish for hamburgers and a dip for nachos. Its use is also documented in Australia and Asia, where its cost is high due to export.
As it is a sustainable and healthy preparation, its frequent consumption is recommended. Its ingestion should be preferably immediately after its preparation because when it oxidizes, the avocado takes a slightly brown color. As a recommendation, it can be stored in the refrigerator and leave the avocado seed inside the guacamole with minimal air contact to reduce its oxidation.
People with gallbladder stones should be careful not to over-consume avocado or guacamole since its intake stimulates the synthesis of bile acids and can cause intense pain. Its consumption is also not recommended for people allergic to avocado.