U.S. Metric Ingredients
4 4 Ripe avocados, medium size
2 oz 60 g Onion, grated
1 1 Small, hot green chile such as jalapeño, minced
1 fl oz 30 mL Lime or lemon juice
1 fl oz 30 mL Olive oil
to taste to taste Salt
12 oz 375 g Fresh tomato (optional)



  1. Pit and peel the avocados. Mash the pulp coarsely. The purée should be slightly lumpy rather than smooth.
  2. Mix in the onion, minced chile, lime or lemon juice, olive oil, and salt to taste.
  3. If desired, peel, seed, and dice the tomato and mix it into the avocado.
  4. Cover tightly with plastic wrap placed on the surface of the guacamole. This is to protect it from air, which will darken it. For the same reason, guacamole should not be made too long before serving time. Chill the guacamole until ready to serve.

Per 1 fl oz (29.57 mL): Calories, 45; Protein, 1 g; Fat, 4 g (75% cal.); Cholesterol, 0 mg; Carbohydrates, 2 g; Fiber, 2 g; Sodium, 0 mg.


Sour Cream Avocado Dip

Use 1 oz (30 g) onion. Omit the olive oil and tomato. Mash the avocado to a smooth purée. Add ½–¾ pt (250–375 mL) sour cream.