BioGirl Health's Guacamole RecipeI have heard  you either love guacamole or you don’t. There is no in between, at least, that is what my pastor says. He says avocados taste like dirty socks. I cannot say if that is true or not, because I have never eaten dirty socks. I think he needs to try my BioGirl Health’s Guacamole Recipe. I add an item to my BioGirl Health’s Guacamole Recipe that might just change his mind. Guacamole is right up there as being one of my favorite foods, not to mention, it is a raw and healthy food.

Avocados are chock full of vitamins, minerals, fiber, protein and, of course, healthy mono-saturated fat. For example, one avocado contains 10 grams of fiber, 3 grams of protein, containing all essential amino acids, vitamin-C, vitamin-E, Vitamin-K and more. For vegetarians this provides a complete protein and can make a complete meal.

Another ingredient in the recipe is the herb cilantro. The herb cilantro is a good source of minerals like calcium, iron, manganese, magnesium and potassium. Iron is necessary for red blood cell production. Manganese is an important co-factor, used by the body, for the antioxidant enzyme, superoxide dismutase. Potassium is an essential component of cell and body fluids that helps control blood pressure and heart rate.

It is also rich in many important vitamins including vitamin-A, beta carotene, vitamin-C, folic-acid, niacin and riboflavin which are vital for optimal health. We all know that vitamin-C is a powerful, natural antioxidant. About five tablespoons of chopped cilantro leaves provide 30 percent of daily recommended amounts of vitamin-C.

Vitamin-A, an important fat soluble vitamin and anti-oxidant, is also required for maintaining healthy mucus membranes and skin and is very important to eye health. Of course, since avocados contain healthy fat, vitamin-A is readily absorbed. Furthermore, consumption of natural foods rich in vitamin-A and carotenes has an added benefit: protection from certain cancers such as oral cavity and lung cancer.

Moreover, cilantro not only adds a unique flavor to many dishes but all of the aforementioned nutrients.

This savory herb contains the following breakdown of recommended daily allowance per 100g:

  • 15% of folate
  • 22% of iron
  • 18% of manganese
  • 11% of vitamin B-6 (pyridoxine)
  • 45% of vitamin C
  • 225% of vitamin A
  • 258% of vitamin K

That being said, I will share my BioGirl Health’s Guacamole Recipe with you in addition to my special ingredient.


  • 4 Avocados
  • 1/3 Cup chopped organic cilantro (Save a few of the whole leaves for a garnish)
  • 1 Granny Smith apple chopped into small cubes (This is my special ingredient)
  • 1/3-1/2 Cup finely chopped onion
  • 1 TBSP Freshly squeezed lemon or lime juice
  • Paprika

First peel and pit the ripe avocados. Put in a bowl. Now add your chopped cilantro, apple and onion. Pour lemon juice over the ingredients. Smash everything together with a fork. Salt and pepper to taste. Place the guacamole into a nice, decorative bowl. Sprinkle with the paprika for color and add the garnish of cilantro. If you like, you can also add a few chips for the final touch. Serve with corn chips or a healthy alternative such as raw, vegan-style crackers.

Bon appétit!

About Carol Newman

Carol Newman is long time advocate for natural and healthy living. Carol is the host of the BioGirl Health Show on Spreaker Web Radio (subscribe), and is dedicated to helping women realize their full potential. She will help you achieve the best possible health and teach you to embrace your inner beauty. Carol invites you to subscribe to her weekly lifestyle podcast and to share your experiences about the BioGirl Health Show on one of the online review sites.