Gluten-Free Goodness Gracious Guacamole

Individuals with Autoimmune Diseases (like Celiac Disease,) or multiple food allergies, tend to have multiple vitamin deficiencies. Speaking for myself, I have to take Vitamin D, B complex, Iron, Zinc, Probiotics, occasionally Potassium, and have to fill my diet with high Fiber and Protein due to Anemia. Because of this, it is extremely important, to fill my meals with “superfoods” (vitamin enriched foods,) that can give me as many additional vitamins and minerals as possible. A really good example of a “healthy fat” and “superfood” is the Avacado. The Avacado offers the following vitamins and minerals (which are necessary in everyone’s diet, not just the immunosuppressed:)

  • Fiber
  • Vitamin K
  • Folate
  • Pyridoxine (Vitamin B6)
  • Vitamin C
  • Vitamin E
  • Pantothenic Acid
  • Potassium
  • Riboflavin
  • Niacin

There are many ways you can introduce this wonderful fruit into your diet: sliced or diced on a salad, sliced on toast, halved with salt and pepper, or my favorite…Guacamole!! The recipe below is my basic recipe. Feel free to add your own “flare” to it, whether it’s jalapenos for spice, tomatoes for acidity, or roasted corn for a southwestern twist. This dip/topping is great for any party or to top any Southwest/Mexican cuisine.



Equipment: Food Processor (though not necessary)

Ingredients (Serves 2:)

2 Hass Avacados
2 Large Cloves Garlic (minced)
1/2 cup Cilantro (pre-chopped)
1/16 tsp White Pepper
1/8 tsp Salt
1/8 tsp Paprika
3 tbsp diced Red Onion
1 tsp Lime Juice



  1. Slice Avocados Horizontally, and remove pit. Take spoon around rind and remove “meat” of Avocado, dumping into a bowl.
  2. Add Minced Garlic, Chopped Cilantro, Chopped Red Onion, Lime Juice (Real Lime or Organic Lime Juice is Sulfite Free,) Seasonings, and mash them into the Avocado until your desired consistency is met (chunky or smooth.)
  3. Once consistency is met, add Onions and Cilantro.
  4. Enjoy!

***For added heat, add Jalapeno, Poblano, or Pepper of your choice.


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