Jeanette Kimszal, RDN

I help improve thyroid health and determine gluten sensitivities

Chickpea Guacamole

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The avocado is a delicious and nutritious fruit that is lumped in with the vegetable family. It offers a ton of health benefits including a good dose of healthy fat, phyto-nutrients, and essential vitamins and minerals.

Exploratory studies suggest that avocados may support weight management and healthy aging. hlinical trials show that eating avocados can help with better cardiovascular health.

Vitamins (based on 100 gram (3.5 oz) serving)

Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.

They also contain Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

Minerals
Avocados contain small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous,

Phyto-nutrients
Lutein/Zeaxanthin: two yellow to red pigments found in veggies and other plants. They are known as carotenoids and are good to help improve vision
Phytosterols: similar in composition to cholesterol. This plant compound is good for heart health.

Avocados are great an this recipe packs a punch of fiber (12.5 grams) and protein (14.5 grams) with just one cup of chickpeas.

Chickpea Guacamole
 
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Jeanette Kimszal:
Ingredients
  • 2 ripe avocados
  • 1 cup chickpeas drained and rinsed
  • 1 tbsp cilantro chopped
  • ¼ cup filtered water
  • 1 garlic clove diced
  • 2 tsp garlic powder
  • 1 lime juiced
  • 1 tsp black pepper
Instructions
  1. Put all ingredients in the blender or food processor and pulverize until well blended
  2. Place in a sealable container and refrigerate for up to a week
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