Skip to main content
Back to BlueNews

Spicy, Nutritious Guacamole

Guacamole might be the perfect dipping snack. It’s filling, nutritious and can be made in minutes with very simple ingredients. Avocados are loaded with healthy fats and other key nutrients like fiber. The jalapeños in this recipe, like other spicy peppers, pack big benefits and high levels of vitamin C and antioxidants. If you can’t handle the heat, remove the seeds when mincing the jalapeños or remove them from the recipe altogether.

Before you make the guacamole, you’ll want to make sure the avocados are ripe first. You can test an avocado by squeezing it gently in your hand: if it’s soft it’s probably ready to eat.


  • 3 ripe Hass avocados
  • ¼ cup red onion, minced
  • ¼ cup cilantro, minced
  • Juice of 1 lime
  • ½ tsp. salt
  • 1 jalapeno, minced



  1. Run your knife around each of the avocados and then twist slightly to separate them into halves. Remove the pits, scoop out the flesh and place it in a large bowl.
  2. Add the rest of the ingredients and mix well with a wooden spoon, mashing the avocados as you stir. Serve immediately with your favorite chips or slices of bell pepper.

Servings: 4