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finally some positive news: guacamole is good for you. avocado has a bad reputation of being high in fat. while this is true, the oil it contains ranks among the healthiest types of fat. meanwhile each of the other ingredients in guacamole is highly alkalizing and loaded with phytonutrients. it`s essential to make guacamole fresh however as the prefabricated mixes often contain no real avocado! this article will break down each component of guacamole and provide a recipe at the end. ________________________ guacamole ingredients most of the following twelve foods can be grown in the home garden. * tomato - solanum lycopersicum (solanaceae) tomato contains lycophene, a powerful antioxidant and phytonutrient. tomato contains vitamins a, c and k along with niacin and calcium. tomato helps purify the blood and improves skin clarity while reducing cholesterol and gallstones . tomato relieves liver congestion and promotes a healthy cardiovascular system. tomato has unique benefits in raw versus cooked form. tomato has antiseptic properties. * pepper - capsicum (solanaceae) pepper contains the antioxidant capsaicin, an alkaloid that relieves allergies and reduces pain. peppers help treat ulcers, headaches and congestion and also reduce cholesterol, blood clotting and strokes. while, increasing metabolism peppers also have antibacterial properties. * garlic - allium sativum (liliaceae) garlic contains the antioxidant allicin, which is formed from alliin and allinase when the cloves are crushed. garlic helps lower blood pressure and cholesterol while cleansing the liver. offering unique health benefits when consumed in raw versus cooked or aged, garlic kills parasites and has antiviral, antibacterial, antimicrobial and antifungal properties. * onion - allium cepa (liliaceae) onion contains the antioxidant quercetin along with vitamin c , vitamin e, potassium and folic acid. onion relieves allergy symptoms and congestion along with helping reduce cholesterol. onion can treat and prevent cataracts, atherosclerosis and coronary heart disease and helps remove heavy metals from the body. onion has antimicrobial properties. * cilantro - coriandrum sativum (umbelliferae) cilantro contains several antioxidants including camphor, carvone, elemol, geraniol and limonene. a natural deodorizer, cilantro relieves nausea, indigestion and bloating along with urinary tract infections. consuming cilantro (whose seeds are called coriander) helps reduce cholesterol and blood sugar levels . cilantro kills salmonella and removes heavy metals such as mercury from the body. cilantro has anti-inflammatory and antibacterial properties. * cumin - cuminum (umbelliferae) cumin is available in both seed and powder form and contains iron. a powerful antioxidant, cumin helps improve digestion, strengthens the immune system and has antibacterial properties. cumin is one of the primary flavors in many ethnic cuisines, especially mexican. * lemon juice - citrus limon (rutaceae) fresh lemon juice contains vitamin c and has an alkalizing effect on the system. lemon relieves stomach discomfort and removes gallstones when combined with olive oil . lemons help prevent osteoarthritis, atherosclerosis, diabetes and kidney stones. lemon has antibacterial, antiseptic, and antimicrobial properties. * apple cider vinegar - malus domestica (rosaceae) raw, unfiltered apple cider vinegar contains an enzyme chain long regarded as a cure-all called mother. taken by hippocrates himself, apple cider vinegar helps relieve gout, acid reflux and arthritis . apple cider vinegar helps reduce cholesterol, calcium deposits, allergies, acne and even muscle fatigue. cider vinegar improves stamina and metabolism, soothes a sore throat and strengthens the immune system. cider vinegar is also a powerful cleaning agent and kills fleas while being safe for pets. * olive oil - olea europaea (oleaceae) olive oil contains oleic acid, a healthy, monounsaturated fatty acid. olive oil is found in the mediterranean diet and helps reduce blood pressure, asthma and arthritis. olive oil helps prevent and treat diabetes and increases metabolism. choose extra virgin oil as "pure" is normally processed with solvents including hexane. * avocado - persea americana (lauraceae) avocado contains lutein, a carotenoid along with vitamin e, monounsaturated fat and magnesium. avocado helps improve the absorption of the nutrients from other foods and improves skin tone and clarity. * lime juice - citrus aurantifolia (rutaceae) lime juice contains potassium and helps purify the blood and liver. lime juice strengthens the immune system and also has antibacterial, antimicrobial and antiseptic properties. * sea salt - sodium chloride sea salt (versus strip mined salt) contains many trace minerals, especially gray and pink salt. sea salt stabilizes the heartbeat and blood sugar levels while helping the body to generate hydroelectric energy. sea salt improves absorption and nerve cell communication while relieving the lungs and sinuses. ________________________ salsa recipe the following salsa mixture is a prerequisite for guacamole and can be used in many other recipes or enjoyed straight. ingredients *4 heirloom tomatoes *2 peppers *2 garlic cloves *1 onion *1/2 cup fresh cilantro *1 tbsp apple cider vinegar *1 tbsp olive oil *1 tbsp lemon juice *1 tsp coriander *1 tsp cumin preparation *using mortar and pestle, mash garlic, cilantro, cumin and coriander *add olive oil, lemon and vinegar *dice tomato, pepper and onion *blend ingredients together with potato masher ________________________ guacamole recipe next, simply stir salsa with fresh avocado, lime and salt for fast guacamole . mixing the other ingredients together independently is something most restaurants miss (especially those serving "table side" guacamole). instead they serve diced vegetables suspended in avocado. be careful not to over-mix (green and red make brown). storing the avocado seeds in the mixture keeps the guacamole green longer. refrigerate and consume within 24 hours. ingredients *4 ripe avocados *1/4 cup salsa *1 tbsp lime juice *1/2 tsp sea salt preparation *stir together avocado and salsa *add lime juice and salt ________________________ other serving suggestions: substitute mango for avocado for fast mango salsa (or try peach, banana or blueberry). fresh salsa can be mixed with ground meat and beans to make fast chili, tomato puree to make fast pasta sauce, black beans to make fast nacho dip, and basmati rice for a fast vegetarian meal. ________________________ references the encyclopedia of medicinal plants - dorling kindersley and andrew chevallier avocado helps body absorb other nutrients http://www.ayushveda.com/dietfitnes... cilantro can be used to remove mercury http://www.modernherbalist.com/cila... lemon helps flush gall bladder http://www.kitchendoctor.com/health...