How is guacamole sauce eaten and what is in it? What are the benefits and harms of the product for humans? All the subtleties of dressing preparation and recipes with its use.
Guacamole (wakamole) sauce is both a Mexican dressing, one of the easiest to prepare, and an independent dish, an avocado snack. Does not require heat treatment. Often referred to as vegan sauce because guacamole does not contain animal fats. It has a lot of useful properties and only a few contraindications. Prepares quickly and goes well with almost any main course.
Composition and calorie content of guacamole sauce
The classic guacamole sauce contains only three ingredients: a ripe avocado, a little lemon juice and salt. However, chefs have not prepared such a dressing for a long time. From year to year, the seasoning recipe is being improved, and among its constituent ingredients are juicy tomatoes, vitamin shallots and all kinds of spices.
The calorie content of guacamole sauce per 100 g is 138 kcal, of which:
- Proteins - 4.78 g;
- Fats - 8, 91 g;
- Carbohydrates - 12, 27 g;
- Ash - 1.53 g;
- Water - 72, 51 g.
Vitamins per 100 g of product:
- Vitamin PP - 1.54 mg;
- Vitamin B12 - 0.38 mcg;
- Vitamin B9 - 44 mcg;
- Vitamin B6 - 0.1 mg;
- Vitamin B5 - 0.77 mg;
- Vitamin B2 - 0.22 mg;
- Vitamin B1 - 0.05 mg;
- Vitamin C - 1.4 mg;
- Vitamin A - 80 mcg.
Minerals in 100 g of guacamole sauce:
- Zinc, Zn - 1.56 mg;
- Selenium, Se - 2.7 μg;
- Copper, Cu - 0.1 mg;
- Manganese, Mn - 0.14 mg;
- Iron, Fe - 0.62 mg;
- Phosphorus, P - 89 mg;
- Sodium, Na - 306 mg;
- Magnesium, Mg - 28 mg;
- Calcium, Ca - 162 mg;
- Potassium, K - 249 mg.
On a note! One teaspoon holds 10 g of guacamole sauce, and 25 g in a dining room.
Benefits of guacamole sauce
Guacamole sauce (like an appetizer) is prepared without heat treatment, so all the beneficial substances of the constituent ingredients do not evaporate due to heating, but enter the human body in full. Also, its chemical composition does not contain sugar and harmful fats.
The benefits of guacamole for the human body lie in its main constituent ingredient - avocado. Scientists from Mexico have written a lot of scientific papers on the topic of increased nutritional value of the fruit and its usefulness for humans. The product even made it into the Guinness Book of Records for its unique health benefits.
It has been scientifically proven that avocado, and therefore the foods that contain it, including guacamole sauce:
- Slow down the aging process in the body … Avocado contains substances that moisturize our skin and protect it from free radicals.
- Improves memory, makes a person more collected and attentive … Thanks to the green fruit, the sauce is rich in monounsaturated fats, which protect nerve cells from stress and optimize blood circulation in the brain.
- Helps to lose extra pounds … Avocado sauce is quite nutritious, but low in calories, so it literally deceives the human body with a sense of satiety. In addition, the feeling of satiety persists for several hours - this way you can protect yourself from overeating.
- Favorably affect the state of the human cardiovascular system … The fruit regulates the level of cholesterol in the human blood and helps to cleanse and improve the blood vessels.
In folk medicine, avocados are used to treat diseased joints and organs of vision. It is known that the fruit helps to strengthen the immune system, due to the presence in its chemical composition of a large amount of vitamin C.
Interesting! The unofficial name for the avocado fruit is crocodile pear.
Contraindications and harm of guacamole sauce
The sauce in question, thanks to the multivitamin avocado, is more useful than harmful for our health. Most often, it is served with the main course in a very small amount, so it simply cannot be the cause of a deterioration in a person's well-being.
The following categories of consumers can feel the harm of guacamole sauce:
- with latex allergy;
- with a citrus allergy;
- with individual intolerance to avocado and other components of the sauce.
Also, if you are a completely healthy person, do not overuse the sauce, but eat it in reasonable doses. Regular overeating of avocados can lead to allergies, even if you've never had one.
On a note! It is strictly forbidden to eat the avocado seed - it contains a large amount of toxic substances.
How to make guacamole sauce?
In the homeland of guacamole, Mexico, the sauce is usually served with corn chips called nachos. What exactly you will serve this product with depends solely on your imagination. You can spread guacamole on bread or pita bread and even add it to soup. If you are not sure if the sauce will appeal to all family members or guests during a festive feast, just serve it to the table in a separate saucepan, and each one will independently add to the main dish.
How do you make guacamole sauce so it will work out for sure? To do this, use only ripe and high quality products. The dish does not lend itself to heat treatment, so if the ingredients are stale, everyone will feel it with the first spoonful of sauce.
Guacamole Sauce Step by Step Recipe:
- Pick 2 avocados, it is important that the fruits are ripe and have a slightly darkened, but not too dark rind. Peel the fruit and remove the soft part (it is more convenient to do this with a tablespoon).
- Peel and finely chop 1 hot pepper. Wash and chop 1 tomato and garlic (choose the number of cloves at your discretion).
- Mix the avocado and the chopped sauce ingredients, season them with any herbs and spices you like. If you want the sauce to have a uniform texture, grind its ingredients with a blender.
- Add 2 tbsp. To the mixture. l. lemon juice (you can use lime juice). The sauce is ready to use!
Note that guacamole oxidizes quickly if left in a container without a lid. To prevent spoilage of the product, wrap it in plastic wrap or foil.
Another recipe for a more refined and original variation of homemade guacamole with mint:
- Finely chop the avocado pulp (2 fruits).
- Peel and chop 1 chili.
- Mix the resulting ingredients, add 6 sprigs of mint to them, 1 tbsp. l. olive oil and a little salt.
- Grind the sauce with a blender.
Professional advice! To make guacamole sauce at home a success, only ripe avocados should be used for its preparation - they differ in their soft and oily pulp. If you are unlucky enough to buy a green fruit, leave it in a room with an average temperature for a few days, and it will ripen on its own. When shopping at the store, try squeezing the avocado in your hand, if there are small dents on its surface from your fingers, then it is ripe enough.
Guacamole Sauce Recipes
Guacamole goes well with fruit dishes, any kind of meat or fish. Examples of such dishes are presented below:
- Fried fish with avocado sauce … Buy or prepare your own fillets of any white fish suitable for frying (4 pieces). Most often, haddock or pollock is served with guacamole. Season with salt and dip in the fish seasoning mix available at your store. Leave the fillet alone for a while. When it is soaked in seasoning, send it to a hot skillet with boiling vegetable oil. Fry the fillets on both sides. Drizzle with lime juice before serving. Place the fish with guacamole and coriander leaves on a plate. Bon Appetit!
- Guacamole salad … Select 4 ripe avocados and separate the flesh from them. Cut the resulting pulp into small pieces. Chop 3 medium garlic cloves. Wash and dice 2 tomatoes and half an onion. Combine all salad ingredients and juice with 1 lime. Season the dish with a pinch of salt and black pepper, 1 tsp. coriander and a few grains of cumin. Salad ready! It can be eaten on its own or paired with tortilla chips.
- Avocado pasta … Boil 0.5 kg of pasta (carefully read the instructions on the packaging of the flour product). To make guacamole sauce: Toss the pulp of a ripe avocado with cilantro and garlic. Grind the ingredients thoroughly with a blender. Season the sauce with lemongrass, salt, olive oil and pepper. Combine the pasta with the sauce and serve.
- Fajitas (simplified recipe) … Cut 1 red bell pepper into strips. Chop 1 red onion. Slice 1 chicken breast in the same strips as the pepper. Mix the resulting ingredients in one bowl, season them with 1 tsp. smoked paprika and a pinch of cumin. Sprinkle the contents of a plate with lime juice and olive oil. Remember to add salt and pepper to taste. Leave the workpiece aside for 5 minutes. At this time, start preparing the guacamole sauce. When the time is right, put the chicken and all the ingredients in the meat plate into the preheated pan. Pay attention to this stage of cooking so that the ingredients are moderately fried and not burnt. Sprinkle the finished dish with lime juice again. Preheat the tortillas purchased in advance and arrange them on the plates - each guest will put the filling in them on their own. Also, put a hot dish with meat and vegetables on the table (you can even put it in a frying pan). Place the guacamole sauce and grated cheese on separate plates for each guest (cheddar is best for this).
- Quesadilla … Boil and dice 1 chicken breast. Chop 50 g of bacon as small as possible and sauté. Cut into small cubes 0.5 onions, 2 ripe and maximally juicy tomatoes and 1 chili (peel it from the seeds beforehand). Combine all the ingredients and season with cilantro. Buy tortillas (4 pieces). Put the resulting mixture of vegetables and meat on cakes, preheated in the microwave or in a frying pan. Sprinkle the resulting blanks with your favorite grated cheese and cover with other cakes on top. Serve the finished dish with guacamole and sour cream.
- Tomato salad with guacamole … Wash and cut 0.5 kg tomatoes into medium cubes. Pour the resulting mass with 1 tbsp. l. sunflower oil. Crush 150 g feta cheese. Make an avocado sauce. Mix the salad with the sauce and serve.
Interesting facts about guacamole sauce
Scientists suggest that the recipe for the dish was first compiled by the Aztecs (Indian people, whose representatives lived in Mexico). It is Mexico that is the birthplace of avocados. Modern historians managed to learn about the ancient recipe for guacamole thanks to the written sources of the Spanish conquerors. They considered avocados to be a real gift sent to earth by local gods. Also in written sources it is said about a legend according to which the god of science and art told the ancient Aztecs the recipe for guacamole.
After some time, other peoples also learned about the amazing dish, who made their own changes to its recipe. So, over the years and millennia, the recipe of the sauce has been improved, only one ingredient has remained unchanged - buttery avocado.
Archaeologists found a jug in Mexican caves that was shaped like a green fruit. The local population began to grow avocados as early as 1500 BC. Today, mankind knows several hundred varieties of avocados! The plantations of this plant are cultivated in various parts of the world.
How to make guacamole - watch the video:
Guacamole sauce is a versatile seasoning for main courses. It prepares quickly and does not require the chef to master special culinary skills. Guacamole improves a person's well-being, helps in losing weight, and optimizes mental activity. Only allergy sufferers need to give up the use of the sauce.
