Avocado Sandwich Spread Or Dip

1. Chop Cilantro.

2. Split and pit avocado and scoop avocado meat into a bowl or mortar.

3. Mash all ingredients together into a chunky but spreadable texture.

4. Salt and pepper to taste.

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Nutrient	Quantity
Total fats	0.0158 g
Protein	0.0848 g
Carbohydrates	1.3102 g
Energy	4.0112 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0012 g
Water	14.6541 g
Aspartic acid	0.0172 g
Calcium, Ca	2.7875 mg
Lutein + zeaxanthin	8.65 g
Fiber, total dietary	0.0885 g
Carotene, beta	43.8375 g
Niacin	0.0326 mg
Vitamin A, RAE	3.6725 g
Arginine	0.0023 g
Riboflavin	0.0039 mg
Glutamic acid	0.0101 g
Stigmasterol	0.03 mg
Sodium, Na	0.7625 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0003 g
Total lipid (fat)	0.0158 g
Manganese, Mn	0.007 mg
Fructose	0.0923 g
Proline	0.0045 g
Fatty acids, total saturated 16:0	0.0013 g
Sucrose	0.0726 g
Choline, total	0.8994 mg
Sugars, total	0.2643 g
Serine	0.0053 g
Vitamin B-6	0.0072 mg
Selenium, Se	0.0241 g
Ash	0.0616 g
Fatty acids, total saturated 18:1 undifferentiated	0.0038 g
Pantothenic acid	0.0243 mg
Phenylalanine	0.0017 g
Beta-sitosterol	0.02 mg
Copper, Cu	0.0064 mg
Betaine	0.0302 mg
Thiamin	0.0045 mg
Methionine	0.0003 g
Iron, Fe	0.0313 mg
Carbohydrate, by difference	1.3102 g
Phosphorus, P	2.5975 mg
Folate, total	2.1325 g
Alanine	0.0036 g
Valine	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	0.0027 g
Glycine	0.0017 g
Carotene, alpha	0.36 g
Glucose (dextrose)	0.0908 g
Zinc, Zn	0.0171 mg
Isoleucine	0.0003 g
Fatty acids, total polyunsaturated	0.0039 g
Leucine	0.0024 g
Tocotrienol, alpha	0.0076 mg
Vitamin A, IU	75.0425 IU
Folate, DFE	2.1325 g
Tryptophan	0.0003 g
Vitamin C, total ascorbic acid	4.8075 mg
Phytosterols	0.05 mg
Tyrosine	0.0003 g
Vitamin K (phylloquinone)	3.1908 g
Fatty acids, total saturated	0.0013 g
Histidine	0.0003 g
Fatty acids, total monounsaturated	0.004 g
Threonine	0.0003 g
Folate, food	2.1325 g
Cryptoxanthin, beta	2.02 g
Vitamin E (alpha-tocopherol)	0.0583 mg
Magnesium, Mg	1.47 mg
Lysine	0.0024 g
Potassium, K	22.9062 mg
Cystine	0.0003 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Avocado	1	0	0	0
cilantro	1 tablespoon	0.23	0.0367	0.0052
lime juice	1 tablespoon	3.7812	1.2735	0.0106
dijon mustard	2 teaspoons	0	0	0
greek yogurt	0.25 cup	0	0	0