Last Updated on May 20, 2019 by Patricia Carter

Summary:  This is the third of five family favorite VEGETABLE redic delic recipes I’m posting –> Guacamole Avocado Mash, PALEO, SCD GAPS!  The other two recipes posted at SCD PALEO Cucumber Salad and SCD PALEO Cauliflower Mock Potato Salad! These salads meet all healing diet tenets be it:  Mediterranean Diet, Whole Foods, SCD, GAPS, PALEO, AIP…  I’m posting these recipes because so many stumble over how to make vegetables taste fabulous!  I was there too ⇒ These recipes evolved over a decade of trialing what our friends and kidos loved vegetable-wise!  Increasing consumption of many different colorful vegs is vitally important to your health ⇒ The American Gut Data finds that a target of 30 different vegetables each week increases microbiome diversity, and that is thought to be correlated to improved health because most all chronic diseases have reduced microbiome diversity! The beauty of all of these recipes are that they top leafy greens deliciously which further increases vegetable diversity, and this Guacamole Avocado Mash ALSO is a great topper on salmon or chicken! ♥  Four take-aways from this recipe include use of fermented apple cider vinegar for probiotics, use of garlic and onion for prebiotics (or FODMAPs) to feed the microbiome (and hacks to those if intolerant), and the benefits of avocado which includes its fiber and high monounsaturated fat content for heart and brain health!  Here’s my Instagram recipe card:

Guacamole Avocado Mash, PALEO, SCD GAPS

October 18, 2018

by Patricia Carter

Category Recipes: Appetizers Recipes: HOLIDAY Recipes: Salad Dressings, Condiments Recipes: Vegetables Uncategorized Whole Food Whole Food-Fats

This is great eaten alone or served on top of salmon or roasted chicken! This is also fabulous for travel to dip vegetables while on the road! Source: Guacamole Avocado Mash, PALEO, SCD, GAPS, https://biomeonboardawareness.com/

Notes

If intolerant to garlic and/or red onion (both are FODMAPs) you can saute large chunks of either in unadulterated EVOO. Then toss the solids and use the infused oil in the recipe! This works because these FODMAPs are NOT fat soluble! Find unadulterated EVOO on this UC Davis PDF report. Costco Kirkland Organic or California Ranch are listed as unadulterated on this report.

Ingredients

• 2 avocados (avocados are ripe when they yield slightly to a very firm, gentle squeeze)
• 1 small garlic clove, smash with the back of a knife, remove the skin, mince finely
• 1/4 cup chopped red onion
• 3 to 4 Tbsp organic apple cider vinegar (use the fermented version, with the mother, if you tolerate it!)
• 1/4 tsp sea salt
• 1/4 tsp black pepper

Instructions

1. For each avocado: Cut in half lengthwise. With a knife, slice into the pit to lodge the edge of the knife. Rotate the knife and pop out the pit. Using the edge of a soup spoon, scoop out the avocado flesh.
2. Mash the avocado flesh using a potato masher, pulsing a Ninja type blender, or using the tines of a fork.
3. Stir in the rest of the ingredients.
4. Taste and adjust the vinegar. We prefer 4 Tbsp, and that amount keeps the avocado from oxidizing (turning brown). If you use less and see oxidation occurring, add more vinegar!

Tags

fermented foods,

FODMAPS,

SCD Recipes,

WHOLE FOOD,

WholeFood/FATS

© 2024 Author: Biome Onboard Awareness, LLC

EWG 2018 Dirty Clean Fifteen pesticide list ⇒

Avocados do not need to be organic because they are not on the EWG 2018 Dirty 12 list, but buy apple cider vinegar organic because apples are on the list!

Four take-aways from this recipe including a Good to Know Hack if intolerant to garlic or onions!

1. This recipe uses live fermented apple cider vinegar (it will have the mother in it) to increase probiotics!  Note though:  Some may not tolerate this so they would buy a version without the mother, but retry the mother version after a bit more gut healing!
2. Avocados are high fiber (1/3 of a large avocado has 3gms of dietary fiber, 11% DV) (that surprises many). 
3. Over 75 percent of the fat in an avocado is unsaturated, predominately monounsaturated (5gms in 1/3rd a large avocado), which is the same predominant fat as in olive oil which is heart AND brain healthy! EVOO is the predominant fat ingredient on the Mediterranean Diet and MIND (Mediterranean-DASH  Intervention for Neurodegenerative Delay) diet!
4. Both garlic and red onions in this recipe are prebiotics (also called FODMAPs ⇒ fructans specifically). These further boost and nourish our microbiome! Some people do not tolerate them well. The Monash University hack if you are intolerant is to saute large chunks in unadulterated EVOO. Then toss the solids and use the infused oil! This works because garlic and onion fructan FODMAPs are NOT fat soluble!  It doesn’t work if using water because these fructans are water soluble!  This hack allows you to enjoy the garlic and onion flavor without the fructan content leeching into this recipe!  Find unadulterated EVOO on this UC Davis PDF report.  Costco Kirkland Organic or California Ranch are listed as unadulterated on this report!

How to tell when avocados are ripe, Avocado 101!

• Avocados are ripe and ready to eat when a  firm very gentle squeeze around the top half of the avocado, where the stem was, has some yield (or give)!  You don’t want an  avocado that is too soft or mushy as it may be rotten! 
• If the avocado is still somewhat firm, it will ripen after a day or two at room temperature!
• Should avocados ripen in your home too fast, freeze its flesh for use in other recipes or smoothies:  Cut the avocado in half lengthwise. With a knife, slice into the pit to lodge the edge of the knife.  Rotate the knife and pop out the pit.  Using the edge of a soup spoon, scoop out the avocado flesh.

In conclusion, I hope you enjoy this Guacamole Avocado Mash, PALEO, SCD GAPS recipe as much as we do! 

We nosh it alone, top salmon and chicken with it, use it in appetizers wrapping chicken topped with a slice of red onion and a dollop of this recipe inside lettuce wraps, we even travel with it to dip vegetables while on the road… endless redic delic uses!

Best in health through awareness,

References:

1. SCD PALEO Cucumber Salad.
2. SCD PALEO Cauliflower Mock Potato Salad.
3. American Gut data target of 30 different vegetables each week to increase microbiome diversity for improved health!
4. My Instagram link.
5. EWG 2018 Dirty Clean Fifteen pesticide list.
6. Avocado Nutritional Facts.
7. Monash University saute garlic and onion in oil to eliminate the fructan FODMAPs since they are NOT fat soluble.
8. UC Davis PDF report. Unadulterated EVOOs are listed on this report.
9. Avocado 101, How to tell when avocados are ripe.

Last updated: May 20, 2019 at 12:21 pm Updated to add Salad Dressing tags. Jan 19, 2019 To fix changes due to WordPress changes.