Avocado Fruit Dip

Avocados: The Creamy Superfood

Avocados are rich in healthy fats, fiber, and essential vitamins. Here’s what a 100g serving (about half a medium avocado) provides:

• Calories: 160

• Healthy Fats: 15g (mostly monounsaturated)

• Fiber: 7g (25% of daily needs)

• Vitamin K: 26% DV

• Folate: 20% DV

• Vitamin C: 17% DV

• Potassium: 14% DV (more than bananas!)

• Vitamin E, B5, B6: 10-15% DV

Health Benefits:
✔ Supports heart health
✔ Aids digestion with high fiber
✔ Promotes glowing skin (thanks to healthy fats & vitamin E)

Cacao Powder: The Antioxidant King

Raw cacao powder is one of the most antioxidant-rich foods on the planet. A 1-tbsp (5g) serving contains:

• Calories: 12

• Fiber: 1g

• Iron: 6% DV

• Magnesium: 16% DV

• Flavonoids (antioxidants): High levels

Health Benefits:
✔ Boosts mood (contains natural compounds like theobromine)
✔ Supports heart health by improving blood flow
✔ Rich in magnesium for muscle & nerve function

Note: Opt for unsweetened, raw cacao powder for maximum benefits (not to be confused with cocoa powder, which is often processed).

Pure Maple Syrup: The Natural Sweetener

Unlike refined sugar, pure maple syrup contains beneficial minerals. A 1-tbsp (20g) serving offers:

• Calories: 52

• Sugars: 12g (natural, no added sugars)

• Manganese: 33% DV

• Zinc, Calcium, Potassium: Small amounts (2-4% DV)

• Antioxidants: Over 24 types!

Health Benefits:
✔ Lower glycemic index than sugar (causes slower blood sugar rise)
✔ Contains anti-inflammatory compounds
✔ Adds depth of flavor to recipes without artificial additives

Tip: Always choose 100% pure maple syrup—avoid "maple-flavored" syrups with corn syrup.

Avocado Fruit Dip

Ingredients—

• 2 ripe avocados, pitted and diced

• 1/4 cup pure maple syrup

• 2/3 cup cacao powder

• 1 tablespoon pure vanilla extract

• 1 teaspoon pink salt

• 1-2 tablespoons water added for consistency

Directions—

1. In a food processor, add all ingredients. Pulse to combine, then blend until all ingredients have been blended well.

2. Add water to blend to the consistency desired.

3. Serve with fruit, crackers, etc.

The Best Guacamole

A decade ago, I made guacamole an entirely different way. Ordinarily, I would mash the avocado then add prepared salsa and mix it up. It was easy and my go to. Then, my daughter, Joslyn, was home on college break and made her version of guacamole. Since then, I completely aborted my version. Her version is so addicting, I tend to use 3 or 4 avocados since this dip goes so fast. It has basic ingredients that can be omitted and adjusted to each person’s liking. Avocados are a unique fruit in that rather than being high in carbohydrates, they are high in healthy fats.

Numerous studies continue to show their nutritional benefits, including vitamin K, C, B, and E. They also contain folate and potassium (more than in a banana.) Avocados also contain fiber, which help with weight loss and lowers the risk of many diseases. Some people may think that eating fat will have a negative effect on the heart, however, avocados can help to actually lower cholesterol and triglyceride levels. So enjoy avocados, if not in guacamole, sliced on the side with salad or morning eggs.

The Best Guacamole

Ingredients:

• 2 ripe avocados

• 1/4 cup red onion, diced

• 2 garlic cloves, minced

• 1/4 cup fresh cilantro, chopped

• 1 lime, juiced

• 1-2 tsp pink salt

Directions:

1. Cut avocados in half, remove seed. Scoop out flesh with a large spoon and transfer to medium sized bowl. Mash with either a potato masher, fork, or mortar pestal.

2. Add remaining ingredients, stirring to combine. Adjust to your own taste.

Honey Sriracha Hummus

My daughter, Heather, shared this recipe with me a few months ago. At first I thought it was going to be too spicy, but the honey is a nice complement in this mixture. Sriracha sauce has been a staple at my house since my daughter's now husbands tend to add it to every food. This dip is very easy and quick to prepare. A great way to enjoy fresh veggies!

Ingredients:

• 2 (14.5 ounce) cans garbanzo beans, drained and rinsed
• 1/4 cup Sriracha
• 1/4 olive oil
• 2 TBSP honey
• 1 tsp garlic powder
• 1/2 tsp salt
• 3 TBSP cold water

Directions:

1. In a blender or food processor add the garbanzo beans until smooth.
2. Add the Sriracha, olive oil and honey. Blend until smooth. Scrape down the sides.
3. Add the garlic powder and salt and blend again. 
4. With the food processor on, add the cold water slowly through the lid and blend until creamy.
5. Serve with fresh vegetables or tortilla chips.