How to: Snack Healthy – Guacamole

A few weeks back Dara and I attended a terrific workshop at the Kitchener Market along with 50+ other dietitians where we learned how to succesfully organize food demonstrations and hands-on cooking classes.

We learned a lot, owned the ‘guess-the-spice’ game and enjoyed a delicious lunch of curry chicken roti and langos (Hungarian fried dough with sour cream and cheese. Yes, as good and naughty as it sounds).  What I found most enlightening (and a little frightening) was that many dietitians seemed to be out of touch with real-life food and appeared to lack basic cooking knowledge.

Dietitians are smart cookies (if I do say so myself), but when I think back to my training, it was largely focused on the science of food and nutrition and it’s impact on health.  I know it’s not culinary school, but if I’m going to counsel patients to get more Omega 3 fatty acids by eating salmon, I should be able to tell them how exactly they can manage that (12-15 minutes at 400F) in addition to why it’s important (heart health and all that jazz).

OK, I digress.

I swear, I have a food-related point.

One of the hands-on workshop activities involved getting into to groups and practicing knife skills and no-recipe cooking by making…guacamole (there it is).

Each group had a table full of ingredients (avocados, tomatoes, onions, garlic, peppers and lime), some sharp knives and a big bowl. Each group came up with their own ‘recipe’.  All were really delicious and fresh tasting, which raises an excellent point – simple fresh food, prepared from scratch tastes really great, good knife skills or not!

Enjoy this recipe but use it loosely.  Find your creative courage and tweak it to your own tastes. If you like cilantro, throw some in (not if I’m coming for dinner though, if you please). If you’re not keen on the taste of raw garlic, try roasting it or get nuts and leave it out altogether.  One of my fave additions is a big dollop of Hellman’s – maybe not the best addition for a ‘healthy snack’ post though.



  • 2 Medium Hass avocados (chopped and mashed with a fork)
  • 1 roma tomato (seeded and chopped)
  • 2-3 tablespoons red onion (finely chopped)
  • 1/2 clove of garlic (minced)
  • 1 jalepeno (finely chopped)
  • Juice of 1/2 a lime
  • salt and pepper to taste


1. Add all ingredients to a bowl and combine thoroughly


I’m adding this final photo to showcase the homemade baked tortilla chips.  If you can get your hands on some corn tortillas (flour works too but not nearly as well) – cut them in 6, brush them with a little olive or canola oil, sprinkle them with salt and bake them at 350F for 6-8 minutes until lightly browned (watch them very closely, if they burn they taste terrible!).



5 thoughts on “How to: Snack Healthy – Guacamole

  1. Totally agreed!! Same goes for doctors who also often counsel patients on nutrition. I’m sure many have never picked up a saute pan!!

    Oh guac. How I love thee.

    • The pits delay the oxidation (browning) of the avocados and keep the guac nice and green and fresh looking if you need to make it a little ahead of time.

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