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.


82% 60/07/33 
Ω-6 (LA, 1.4g) : Ω-3 (ALA, 0.2g) = 9:1

Ingredients (for servings, )

For the guacamole
2 Avocados, raw (organic?) (14 oz)
1 ¾ ozOnions, red, raw
1 Mango, raw (organic?) (12 oz)
11 ozStrawberries (organic?)
¼ bunchCoriander leaves, raw (0.18 oz)
1 ½ tbspLime juice (raw?, organic?) (0.38 oz)
1 dashSea salt (raw?, organic?) (0.01 oz)


  • 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


  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.

    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.

  3. 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.

    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.

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

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

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

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

Nutritional Information per person Convert per 100g
2000 kcal
Energy193 kcal9.6%
Fat/Lipids12 g17.5%
Saturated Fats1.8 g8.9%
Carbohydrates (inc.dietary fiber)23 g8.4%
Sugars13 g14.6%
Fiber7.9 g31.5%
Protein/Albumin2.7 g5.4%
Cooking Salt (Na:34.4 mg)87 mg3.6%
A serving is 221g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 69 mg87.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 111 µg56.0%
VitVitamin K 24 µg32.0%
ElemPotassium, K 617 mg31.0%
MinCopper, Cu 0.26 mg26.0%
VitVitamin B6 (pyridoxine) 0.33 mg24.0%
VitPantothenic acid (vitamin B5) 1.3 mg22.0%
VitVitamin E, as a-TEs 2.5 mg21.0%
MinManganese, Mn 0.41 mg20.0%
ProtTryptophan (Trp, W) 0.04 g14.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 1.4 g14.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.16 g8.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.04 g14.0%
Threonine (Thr, T) 0.09 g10.0%
Lysine (Lys, K) 0.17 g9.0%
Isoleucine (Ile, I) 0.10 g8.0%
Valine (Val, V) 0.13 g8.0%
Leucine (Leu, L) 0.17 g7.0%
Phenylalanine (Phe, F) 0.11 g7.0%
Methionine (Met, M) 0.04 g4.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 617 mg31.0%
Magnesium, Mg 39 mg10.0%
Phosphorus, P 69 mg10.0%
Calcium, Ca 30 mg4.0%
Sodium, Na 34 mg4.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.26 mg26.0%
Manganese, Mn 0.41 mg20.0%
Zinc, Zn 0.68 mg7.0%
Iron, Fe 0.84 mg6.0%
Selenium, Se 1.0 µg2.0%
Iod, I (Jod, J) 1.9 µg1.0%
Fluorine, F 8.7 µg< 0.1%
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.


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.