Healthy Eats: Guacamole

Avocado is high in calories and fat -- but remember, it's the healthy monounsaturated kind. Avocado is also a good source of dietary fiber. The key is not to overdo it. This is tricky if you make a tasty guacamole (such as this one!) and want to scoop it onto chip after chip after chip. So, make small batches, or make it only when others will be around to help you eat it. Here goes:

Ingredients
1 ripe avocado (look for one that's soft to the touch with blackish skin)
splash of lemon juice
about 1/2 cup Garden Fresh Gourmet salsa, "Jack's Special" flavor

Preparation
Cut the avocado in half lengthwise, carefully, and remove the center seed. Scrape the pulp into a bowl and use a whisk to break it up and make it smooth. Add a splash of lemon juice to make this easier. Then, spoon in the salsa and stir to combine.

Nutritional information
One avocado has 150 calories, plus 40 calories for 1/2 cup salsa. Count 10 grams of fiber for the avocado. And, 30 grams of fat. (No fiber or fat in the salsa.) I can hear you saying "holy cow!" on the fat. That's a lot. That's like a whole burger's worth. But again, it's the healthy kind, and you're not going to eat it every day. Enjoy it every once in a while. Your heart will enjoy the lack of sodium and cholesterol -- and the presence of lutein, a phytochemical with antioxidant properties.