Nutrition facts of Avocado from www.avocado.org sent to me by my uncle many moons ago:
For the Dip:
- Avocados provide more than 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid.
- One-fifth of a medium avocado or about one ounce is 55 calories, but contributes beneficial nutrients such as fiber, potassium, Vitamin E and lutein to the diet.
- One-fifth of a medium avocado provides beneficial phytochemicals such as glutathione, beta-sitosterol, and lutein. Phytonutrients are thought to help prevent many chronic diseases.
- Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.
- The avocado is virtually the only fruit that has monounsaturated fat.
- Avocados are a good source of fiber and fiber may help maintain heart health.
For the Dip:
- Avocado - 1 ripe, preferably Hass
- Red onion - 2 tbsp, diced
- Tomato - 2 tbsp, diced
- Black Olives - 3#s,pitted, thinly sliced (optional)
- Lemon/Lime Juice - 1 tbsp
- Pepper - 1/2 tsp
- Cucumber - 1, skinned and thinly sliced like chips
- Remove the skin and the stone of the avocado.
- Smash it with a fork or a mortar-pestle in a bowl.
- Add the red onion,tomato, sliced olives(if using) and give it a gentle mix.
- Sprinkle the salt and pepper.
- Pour in the juice of lemon/lime and give it a final mix.
- Refrigerate until serving.
- Serve with cucumber chips.