Guacamole 2 ways

Contributed by Preston Maring, MD

Guacamole 2 ways
Literally hundreds of members have e-mailed me comments when signing up for the Farmers' Market Update and Recipe of the Week. I've been a diabetic for 40 years and look for good recipes to try. Especially squash. I am convinced that food is our best pharmacy. I am new to this area and truly would like to begin cooking with fresh ingredients ... well, at least a few meals a week What are the best foods to eat to lower your cholesterol and triglycerides. No beef, chicken, lamb or mutton. We all have different dietary needs and wishes. Working with colleagues at the Oakland Medical Center and the Regional Offices, I eventually hope to use this weekly newsletter as a portal to a wide variety of online resources that may help answer some of the questions readers have. Meanwhile, many of the recipes I have distributed over the past three years, along with others, can be found at They are sorted by course and alphabetized. There is also a nutritional analysis for each of the recipes. This link is but one example of many useful links available to you on the Kaiser Permanente website. Avocados often get a bad rap from low-fat advocates. While about 90% of avocados’ calories are from fat, it is almost all mono-unsaturated good fat. They also have many vitamins and minerals. Guacamole, eaten in moderation, contains much less saturated fat than mayo, butter, cheese or sour cream. Whole-grain pita chips make a good vehicle for this delicious summer appetizer. I made the basic recipe for the non-spicy aficionados and a spicy version for the rest. Ask your friends and family who wants what and apportion the guacamole accordingly. While avocados aren't grown locally, some of the ingredients for this recipe can come from your local farmers' market. There are countless versions. This is one of those "dip your finger and taste when no one is looking" kind of recipes that almost demands experimentation until it is right.


  • 4 ripe avocados, halved, scooped and mashed, leaving some chunks
  • 1/2 medium tomato, seeded and diced
  • 1/4 medium red onion, diced
  • 3 cloves garlic, minced, then mashed with kosher salt
  • 1 handful cilantro, chopped
  • Juice of 1/2 lime
  • Salt and pepper
  • Whole Wheat Pita Chips
  • If you like spice, try adding:
  • Fresh jalapeno, seeded and diced
  • 1/2 tsp ground cumin per avocado used


Mix in a bowl and season to taste. Add more of anything until you like. I have been told that leaving one of the pits in the bowl prevents the whole bowl from discoloring. I don't have a clue why that would work. Preheat oven to 350°. Cut pita into wedges. Separate the tops and bottoms. (I learned that the hollow inside of the pita is created by baking the whole-wheat yeast dough at 700°. It puffs up creating the pocket inside and then collapses when it cools.) Spray a baking sheet with cooking spray. Arrange the wedges like a jigsaw puzzle. Spray the top with the non-fat cooking spray. Sprinkle with a little kosher salt. Bake until crispy.