A refreshing and spicy dip, guacamole takes only a few minutes to make and can add life and nutrition to chips. Adapted from Time to Cook Low Cab by Paragon Publishing, this healthy guacamole recipe is made with ripe avocados, freshly squeezed lemon juice, sour cream, olive oil, cayenne pepper, onions, garlic, and salt. Serve this with potato chips, corn chips, tortilla chips, nachos, pita bread, or with vegetable sticks for a light and healthy appetizer, snack or party food. Whip this up when you have guests coming over or bring it to a potluck or picnic. Tangy, spicy and creamy it is a sure hit that will keep your guests asking for more.

Guacamole is often associated with Mexican cuisine but is universally loved, especially in the United States. It is used as a dip, salad ingredient, and even condiment for sandwiches and other snacks. The term guacamole comes from the ancient Aztec Nahuatl words; which translates to avocado  which means sauce. Traditionally, guacamole is made with mortar and pestle, known as “molcajeteâ; in Nahuatl. The most basic recipe is mashing ripe avocado with sea salt. The next essential ingredient for making traditional guacamole is limejuice (or lemon juice).

Guacamole has evolved throughout the years and different regions, cultures, families and cooks have their own version or recipe for it. This version is friendly to the tongue and does not include red chilies, which is often added for a spicy bite. You can add fresh chilies, hot sauce, or red chili powder depending on how spicy you want your guacamole to be. Some like to add cilantro, yogurt, tomatoes, or mango. The simpler the ingredients, however, the more you’ll be able to taste the real flavor of the avocado. If avocado is in season and is delicious on its own, then it is best to keep it simple and let its natural flavor stand on its own without much embellishment.

Ingredients

3 ripe avocados

2 tablespoons freshly squeezed lime juice

1 tablespoon sour cream

1 tablespoon olive oil

� teaspoon cayenne pepper

3 green onions, chopped fine

2 cloves garlic, chopped fine

Salt

1 Cut one avocado in half lengthwise. Stick the point of a knife in the pit and pull up to remove the pit completely. Use a spoon to scoop out the flesh of the avocado and put it in a bowl. Repeat with the remaining avocados.

2 Add the limejuice to the removed avocado flesh. Mash the mixture with the back of a fork.

3 Stir in the sour cream, oil, cayenne pepper, green onions, and garlic. Season with salt. Mash again with the back of a fork; the mixture should not be perfectly smooth.

4 Serve immediately or cover with plastic wrap, refrigerate and serve within 2 hours.