Healthy Fresh Guacamole

1. 1) Take the pits out and mash up 2 fresh avocados.

2. 2) Wash tomato and kale.

3. 3) Dice up tomato, onion, garlic (if not diced already), and kale.

4. 4) Put all of the diced vegetables in with the mashed up avocados, mix.

5. 5) Add in the splash of lime juice, mix.

6. 6) Add in the hint of pepper and salt, mix.

7. 7) Refrigerate for 1 hour (optional)

8. 8) Eat and Enjoy!

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Nutrient	Quantity
Total fats	0.5387 g
Protein	2.6387 g
Carbohydrates	13.5965 g
Energy	60.7821 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0165 g
Water	257.054 g
Aspartic acid	0.3507 g
Calcium, Ca	39.8712 mg
Lutein + zeaxanthin	605.5928 g
Fiber, total dietary	3.6076 g
Carotene, beta	1243.6535 g
Niacin	1.4273 mg
Vitamin A, RAE	114.0519 g
Arginine	0.0905 g
Riboflavin	0.06 mg
Tocopherol, beta	0.0223 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0004 g
Glutamic acid	1.0752 g
Sodium, Na	14.4981 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0026 g
Total lipid (fat)	0.5387 g
Manganese, Mn	0.3708 mg
Fructose	3.6232 g
Proline	0.0447 g
Fatty acids, total saturated 16:0	0.0634 g
Fatty acids, total saturated 8:0	0.0003 g
Sucrose	0.4324 g
Choline, total	17.8572 mg
Sugars, total	7.7911 g
Serine	0.0703 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.0206 g
Fatty acids, total saturated 20:4 undifferentiated	0.0001 g
Vitamin B-6	0.2412 mg
Selenium, Se	0.2577 g
Ash	1.3736 g
Fatty acids, total saturated 18:1 undifferentiated	0.0766 g
Pantothenic acid	0.2649 mg
Phenylalanine	0.0724 g
Copper, Cu	0.2132 mg
Betaine	0.3041 mg
Thiamin	0.1077 mg
Methionine	0.0147 g
Iron, Fe	0.7806 mg
Carbohydrate, by difference	13.5965 g
Phosphorus, P	70.4062 mg
Folate, total	47.5533 g
Tocopherol, gamma	0.287 mg
Lycopene	5747.8386 g
Alanine	0.0723 g
Valine	0.051 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0004 g
Fatty acids, total saturated 18:2 undifferentiated	0.1925 g
Glycine	0.0545 g
Carotene, alpha	227.8167 g
Glucose (dextrose)	3.6265 g
Fatty acids, total saturated 14:0	0.0018 g
Zinc, Zn	0.4796 mg
Isoleucine	0.0471 g
Fatty acids, total saturated 12:0	0.0004 g
Fatty acids, total polyunsaturated	0.2103 g
Leucine	0.0699 g
Tocotrienol, alpha	0.0445 mg
Vitamin A, IU	2266.5784 IU
Folate, DFE	47.5533 g
Tryptophan	0.0194 g
Vitamin C, total ascorbic acid	40.633 mg
Phytosterols	21.9017 mg
Galactose	0.0004 g
Fatty acids, total polyunsaturated 18:1 c	0.0019 g
Tyrosine	0.0385 g
Vitamin K (phylloquinone)	46.5157 g
Fatty acids, total saturated	0.0875 g
Histidine	0.0376 g
Fatty acids, total monounsaturated	0.0793 g
Threonine	0.0696 g
Folate, food	47.5533 g
Cryptoxanthin, beta	3.3119 g
Vitamin E (alpha-tocopherol)	1.2955 mg
Magnesium, Mg	31.5493 mg
Lysine	0.0778 g
Potassium, K	620.1393 mg
Cystine	0.0223 g
Fluoride, F	5.6762 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.25 teaspoon	0	0	0
Avocado	2	0	0	0
Onion	0.25	16	3.736	0.04
Tomato	1	40.2099	8.6898	0.4468
Pepper	0 teaspoon	0.7216	0.1839	0.0094
Garlic Clove	1	0	0	0
lime juice	0.5 tablespoon	1.8906	0.6368	0.0053
kale	0.25 cup	1.96	0.35	0.0372