Foundation Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Glowing Strawberry-Mango Guacamole with Cilantro and Lime

This strawberry-mango guacamole with cilantro and lime juice is refreshing and easy to make. Serve with your favorite corn chips or Spiced Toasted Pita Chips.
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raw-vegan

20min easy  
  Water 82.1%  60/07/33  LA 9:1 ALA


Ingredients (for servings, )

Click for nutrient tables
For the guacamole
2 Avocados (14 oz)
1 ¾ ozRed onions
1 Mango (12 oz)
11 ozStrawberries, raw
(optional)
¼ bunchCilantro (fresh coriander) (0.18 oz)
Seasoning
1 ½ tbspLime juice (0.38 oz)
1 dashSea salt (0.01 oz)

Equipment

  • citrus juicer (lemon squeezer)
  • sieve

Type of preparation

  • chop or grind
  • food preparation without heating
  • squeeze
  • remove the skin
  • peel
  • rinse with cold water
  • drain

Preparation

  1. Preparing the strawberry-mango guacamole
    Halve the avocados, remove the pits, and scoop out the pulp. Gently mash the avocado, leaving some chunks for texture.

  2. Peel and finely chop the onion. Rinse and drain the chopped onion in a strainer.

  3. Rinsing the onions washes off the sulfurous compounds. This makes the taste of the raw onion more pleasant. However, if you and your guests like the typical onion aroma, you can skip this step.

  4. Peel the mango and cut into small cubes. Clean the strawberries and cut into thin slices. Wash the cilantro (optional), shake dry, and coarsely chop.

  5. The author lists cilantro as an optional ingredient. If you or any or your guests have an aversion to cilantro (can be genetic), you can leave out this ingredient.

  6. Fold the mango, strawberries, onion, and cilantro (if using) into the avocado.

  7. Seasoning
    Season with the lime juice and salt to taste.

  8. Serving
    Serve immediately with your favorite corn chips (or the Spiced Toasted Pita Chips on p. 91 of the same book).

  9. Avocados tend to spoil quickly, so leftovers won’t keep for longer than 12 hours or so.

Recipes with nutrient tables


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Notes about recipe

This strawberry-mango guacamole with cilantro and lime juice is refreshing and easy to make. Serve with your favorite corn chips or Spiced Toasted Pita Chips.

Yield: According to the author, the recipe for 5 servings yields about 750 milliliters of guacamole.

Avocados: Avocados have a high fat content, and thanks to the creamy consistency of the pulp are also known as “butter fruit.” They have a higher fat content than all other types of fruits and vegetables, and are rich in potassium and unsaturated fatty acids. Avocados are best eaten raw, so long as the flesh has not turned grayish or brown.

Mango: There are over one thousand named mango varieties that are differentiated by shape, flavor, and/or color. Mangoes are generally sweet and contain a wide variety of nutrients, including some of the highest levels of provitamin A (beta-carotene) of any fruit. Thanks to their low acidity, mangoes are easily digested and are a popular ingredient for lighter dishes such as smoothies, salads, and desserts, as well as hearty entrées such as coconut curries.

Cilantro (fresh coriander): Some people react to its intensive, slightly soapy aroma with symptoms ranging from aversion to nausea. According to Swiss statistics, 15 % of the allergic population have a reaction to cilantro. If you prefer, it is fine to simply omit this ingredient. However, there is no alternative that has a similar flavor. Flat-leaf parsley may look like cilantro, but it has a completely different flavor.

Tips

Purchasing avocados: Avocados purchased at the grocery store are usually still too hard to eat. However, it’s fine to buy them in this state because they will continue to ripen. When the fruit is firm yet yields to gentle pressure, you will know that they are ready to eat. The stem area should be easy to remove when an avocado is fully ripe. Avoid fruit with dark blemishes on the skin or over-soft fruit since these are often bruises which indicate that the avocado inside will have brown spots.

Purchasing strawberries: Unlike avocados, strawberries are not climactic fruits and will not continue to ripen. It is therefore important not to pick them too early.

Advance preparation: If you’d like to prepare this in advance, combine all of the ingredients except the avocado in an airtight container and keep it in the fridge. Just before serving, gently fold in the avocado and no one will be the wiser!

Alternate preparation

Spicier version: Add jalapeños for heat, if desired. (If you only want to add a little heat, remove the seeds before finely dicing the jalapeño.)

Lemons don’t work as a substitute: You can’t simply substitute lemons for limes because limes have a more intense flavor than lemons and usually contain more juice.

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