Guacamole - Best Ever!

1. Juice the lime with a spoon so that you can scrape out some of the pulp into a bowl.

2. Halve the avocado and pull out the stone.

3. While it is still in it's shell cut it up with your juicing spoon.

4. Scrape the flesh from the shell and add it to the bowl.

5. If I intend to use the recipe with tuna or salmon I put feta cheese in the mix.

6. If I'm using it as a dip I use salt instead.

7. Add everything else and mix it up.

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Nutrient	Quantity
Total fats	6.5362 g
Protein	6.892 g
Carbohydrates	15.4985 g
Energy	142.2701 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0769 g
Water	183.8821 g
Aspartic acid	0.413 g
Calcium, Ca	213.5218 mg
Lutein + zeaxanthin	137.6236 g
Fiber, total dietary	2.4275 g
Fatty acids, total saturated 22:0	0.0001 g
Carotene, beta	173.0568 g
Niacin	0.9106 mg
Vitamin A, RAE	54.5101 g
Arginine	0.251 g
Riboflavin	0.2453 mg
Tocopherol, beta	0.021 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0014 g
Fatty acids, total saturated 20:1	0.0012 g
Glutamic acid	1.1781 g
Sodium, Na	576.1942 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1346 g
Total lipid (fat)	6.5362 g
Manganese, Mn	0.2491 mg
Fructose	2.1218 g
Proline	0.5452 g
Fatty acids, total saturated 16:0	1.6611 g
Fatty acids, total saturated 8:0	0.0928 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0017 g
Sucrose	0.84 g
Choline, total	23.6848 mg
Sugars, total	8.5468 g
Serine	0.3421 g
Fatty acids, total saturated 10:0	0.2771 g
Fatty acids, total saturated 18:0	0.5979 g
Vitamin B-6	0.2938 mg
Selenium, Se	5.049 g
Ash	2.9288 g
Vitamin D	8.875 IU
Tocotrienol, delta	0.0108 mg
Fatty acids, total saturated 18:1 undifferentiated	1.5805 g
Pantothenic acid	0.5832 mg
Phenylalanine	0.2743 g
Copper, Cu	0.0907 mg
Betaine	0.07 mg
Thiamin	0.0972 mg
Retinol	40.2563 g
Methionine	0.137 g
Iron, Fe	0.7969 mg
Carbohydrate, by difference	15.4985 g
Phosphorus, P	170.0015 mg
Folate, total	25.1409 g
Tocopherol, gamma	0.077 mg
Fatty acids, total saturated 4:0	0.1894 g
Lycopene	3274.02 g
Alanine	0.2109 g
Cholesterol	22.0063 mg
Valine	0.3924 g
Fatty acids, total saturated 18:2 undifferentiated	0.3272 g
Glycine	0.1091 g
Carotene, alpha	1.8844 g
Glucose (dextrose)	2.3116 g
Fatty acids, total saturated 14:0	0.6566 g
Zinc, Zn	1.1076 mg
Isoleucine	0.2937 g
Maltose	0.0075 g
Tocopherol, delta	0.0003 mg
Fatty acids, total saturated 12:0	0.2091 g
Fatty acids, total polyunsaturated	0.4042 g
Leucine	0.5066 g
Tocotrienol, alpha	0.0286 mg
Vitamin A, IU	427.8708 IU
Folate, DFE	25.2909 g
Tryptophan	0.061 g
Vitamin C, total ascorbic acid	10.8969 mg
Phytosterols	12.45 mg
Folic acid	0.3 g
Fatty acids, total polyunsaturated 16:1 c	0.0001 g
Fatty acids, total polyunsaturated 18:1 c	0.0007 g
Fatty acids, total saturated 20:0	0.0001 g
Tocotrienol, beta	0.2376 mg
Fatty acids, total saturated 6:0	0.1239 g
Lactose	0.0105 g
Tyrosine	0.2497 g
Vitamin B-12	0.4375 g
Vitamin K (phylloquinone)	3.5962 g
Fatty acids, total saturated	3.9469 g
Histidine	0.1495 g
Fatty acids, total monounsaturated	1.7902 g
Threonine	0.219 g
Folate, food	24.8409 g
Vitamin D (D2 + D3)	0.2487 g
Cryptoxanthin, beta	2.9531 g
Vitamin D3 (cholecalciferol)	0.2487 g
Vitamin E (alpha-tocopherol)	0.8807 mg
Magnesium, Mg	30.4031 mg
Lysine	0.4555 g
Potassium, K	397.953 mg
Cystine	0.0404 g
Fluoride, F	8.12 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Yogurt	4 tablespoons	37.3625	2.8542	1.9906
Salt	0	0	0	0
Garlic	1 teaspoon	4.172	0.9257	0.014
Avocado	1	0	0	0
Onion	1	28	6.538	0.07
Feta cheese	1 tablespoon	24.75	0.3834	1.995
Sauce	1 tablespoon	29.55	0.822	2.238
Pepper	0	0	0	0
jalapeno pepper	0.5	0.8156	0.1828	0.0104
sage	1 teaspoon	0	0	0
lime	0.5	0	0	0
celery seed	0.25 teaspoon	1.96	0.2068	0.1264
salsa	3 tablespoons	15.66	3.5856	0.0918
sumaq	0.5 teaspoon	0	0	0