Rock that Guac

Move over, avocados! Adding other healthful ingredients to this traditional dip can turn guacamole into a nutritional powerhouse. Think beans, broccoli, and even Greek yogurt, and also play around with your favorite fresh or dried herbs and/or spices. Here are some of our favorite variations.

Canned beans (Beanamole): Besides requiring no pre-prep at all, canned white beans add fiber as well as protein, and they contain some iron. Rinse and drain 1/2 cup of canned white beans and place in the work bowl of a food processor. Purée for a few seconds. Add 1 large, ripe avocado (peeled, pitted, and cut into chunks), 2 tablespoons fresh lime juice, 1 teaspoon fresh crumbled sage, 1 teaspoon minced garlic, and 2 tablespoons chopped white onion. Process until very smooth. Add salt and pepper to taste.

Edamame (Edamole): Also known as young soybeans, these fiber-rich beans are a good source of heart-healthy monounsaturated fats and plant-based protein. In the work bowl of a food processor, combine 1/2 cup cooked, shelled edamame, 1 large, ripe avocado (peeled, pitted, and cut into chunks), 2 tablespoons chopped red onion, 2 tablespoons fresh lime juice, and 2 tablespoons chopped fresh parsley. Purée until smooth. Add salt and pepper to taste.

Broccoli (Broccomole): A good source of vitamins A and C, broccoli also has some iron and calcium. In the work bowl of a food processor, combine 1/2 cup cooked chopped broccoli, 1 large, ripe avocado (peeled, pitted, and cut into chunks), 2 tablespoons fresh lime juice, 2 tablespoons chopped white onion, and 1/2 teaspoon ground cumin. Purée until smooth. Add salt and pepper to taste.

Greek yogurt (Greekamole): Higher in protein than other types of yogurt, Greek yogurt adds a pleasant tanginess to guacamole. In the work bowl of a food processor, combine 1/2 cup fat-free plain Greek yogurt, 1 large, ripe avocado (peeled, pitted, and cut into chunks), 2 tablespoons fresh lime juice, and 2 tablespoons minced white onion. Purée until smooth. Add salt and pepper to taste.

Guac guidelines: The good news is that guacamole can be eaten on any Phase of the South Beach Diet. Enjoy it as a dip with cut-up raw vegetables or as a garnish for roll-ups or sandwiches (Phase 2), being sure to keep your portion size to 1/2 cup and counting it as one of your fats servings for the day.You can also spoon a dab on top of a grilled turkey or beef burger, or use to top an omelet. Once you’ve made your guacamole, spoon it into an airtight container and refrigerate it until you’re ready to serve. Guacamole is best eaten within several hours of preparation.

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