Mexican Guacamole Dip

1. Split avocado in half.

2. Remove pit.

3. Score avocado meat with knife vertically and then horizontally.

4. This will create little cubes of avocado.

5. Repeat with remaining halves, place in a bowl larger enought to make dip.

6. Add diced tomatoes, onions, and minced fresh cilantro.

7. Mix all ingredients together.

8. Mix until ingredients form a dip consistency.

9. Dip should have some lumps.

10. Add salt to taste.

11. Mix.

12. Serve with chips, tacos, or just eat plain out of the bowl!

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	0.3426 g
Protein	1.8578 g
Carbohydrates	10.2153 g
Energy	45.98 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0059 g
Water	172.6469 g
Aspartic acid	0.216 g
Calcium, Ca	30.31 mg
Lutein + zeaxanthin	222.69 g
Fiber, total dietary	2.635 g
Carotene, beta	867.22 g
Niacin	0.8835 mg
Vitamin A, RAE	78.62 g
Arginine	0.083 g
Riboflavin	0.0512 mg
Tocopherol, beta	0.0123 mg
Glutamic acid	0.672 g
Stigmasterol	0.24 mg
Sodium, Na	12.03 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0014 g
Total lipid (fat)	0.3426 g
Manganese, Mn	0.2453 mg
Fructose	2.3946 g
Proline	0.025 g
Fatty acids, total saturated 16:0	0.0443 g
Sucrose	0.5445 g
Choline, total	12.62 mg
Sugars, total	5.6365 g
Serine	0.0436 g
Fatty acids, total saturated 18:0	0.0121 g
Vitamin B-6	0.1763 mg
Selenium, Se	0.347 g
Ash	0.9251 g
Fatty acids, total saturated 18:1 undifferentiated	0.0659 g
Pantothenic acid	0.2227 mg
Phenylalanine	0.047 g
Beta-sitosterol	0.16 mg
Copper, Cu	0.112 mg
Betaine	0.178 mg
Thiamin	0.0762 mg
Methionine	0.0085 g
Iron, Fe	0.5892 mg
Carbohydrate, by difference	10.2153 g
Phosphorus, P	49.31 mg
Folate, total	33.86 g
Tocopherol, gamma	0.1476 mg
Lycopene	3164.79 g
Alanine	0.0448 g
Valine	0.0337 g
Fatty acids, total saturated 18:2 undifferentiated	0.1088 g
Glycine	0.0372 g
Carotene, alpha	127.11 g
Glucose (dextrose)	2.621 g
Fatty acids, total saturated 14:0	0.0022 g
Zinc, Zn	0.3426 mg
Isoleucine	0.0298 g
Fatty acids, total polyunsaturated	0.1147 g
Leucine	0.0446 g
Tocotrienol, alpha	0.0343 mg
Vitamin A, IU	1565.53 IU
Folate, DFE	33.86 g
Tryptophan	0.0151 g
Vitamin C, total ascorbic acid	23.081 mg
Phytosterols	17.26 mg
Tyrosine	0.0249 g
Vitamin K (phylloquinone)	34.737 g
Fatty acids, total saturated	0.0586 g
Histidine	0.0249 g
Fatty acids, total monounsaturated	0.0673 g
Threonine	0.0448 g
Folate, food	33.86 g
Cryptoxanthin, beta	16.16 g
Vitamin E (alpha-tocopherol)	0.8752 mg
Magnesium, Mg	21.11 mg
Lysine	0.0546 g
Potassium, K	413.49 mg
Cystine	0.0133 g
Fluoride, F	3.434 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Onion	0.5	22	5.137	0.055
Tomato	1	22.14	4.7847	0.246
cilantro	0.5 cup	1.84	0.2936	0.0416
ha avocadoes	2	0	0	0