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3-Minute Avocado Dip
Avocados are best eaten raw in salads and dips as they turn bitter if they are cooked. The only place I have seen Avocados as part of a cooked dish was in Mexico where they are sliced and added to chicken soup before serving, but even then, he Avocados themselves were not cooked. Guacamole is very popular in Mexican and Southwestern cuisines. This tasty version takes only 3 minutes to make! (Taken from page 137 of the 2nd edition of the World's Healthiest Foods book.)
3-Minute Avocado Dip Prep and Cook Time: 3 minutes

  • 1 medium ripe avocado
  • 1 TBS lemon or lime juice
  • 1/2 cup cilantro, chopped
  • sea salt and pepper to taste
  • optional: diced tomatoes
  • Serve with:
  • 1/2 cup carrot strips
  • 1/2 cup celery sticks
  • 1/2 cup sliced cucumbers


Combine all ingredients in a blender and blend for 1 minute. Alternatively, you can mash the avocado with a potato masher or fork and then add the rest of the ingredients. Serves 2

Nutritional Profile

3-Minute Guacamole with Crudites
1.00 serving
(229.13 grams)
Calories: 109


 vitamin A85%

 vitamin C26%

 vitamin K23%





Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 3-Minute Avocado Dip is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

3-Minute Guacamole with Crudites
1.00 serving
229.13 grams
Calories: 109

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin A 767.57 mcg RAE 85 14.1 excellent
vitamin C 19.22 mg 26 4.2 very good
vitamin K 20.32 mcg 23 3.7 very good
fiber 4.64 g 17 2.7 good
potassium 699.60 mg 15 2.5 good
molybdenum 6.00 mcg 13 2.2 good
biotin 3.56 mcg 12 2.0 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 3-Minute Avocado Dip

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