Real Food Live | Guacamole Bowl

Hi, welcome back everyone to Real Food Live with a hearty soul

I'm Lisa Banzo, registered holistic nutritionist, fitness trainer, author of the book Healthy

is Sexy and owner of Pure Energy Wellness Loft. And I am plant-based Christy and I'm so excited to be here with Lisa

We are going to be making guacamole bowls, which is one of my favourite things in the world

So welcome to Real Food Live. Amazing. Yes, guacamole bowls. So I think a lot of people share the exact same feeling as Christy

When they say that they absolutely love guacamole bowls. So being plant-based, it is honestly a very low carb friendly plant food

Guacamole is one of my favourites as well. So you guys are in for a treat

I used to live in Mexico, so I was actually apart from the travelling the amazing country

and eating their amazing food, I was taught how to make traditional Mexican guacamole

So I'm really excited to share with you all my tips and tricks. Yeah, it's going to be amazing

So make sure you stick around, send in your questions as we're going, send in your comments. Totally

So what we have here is very simple ingredients of course, avocado being the main ingredient

for guacamole. So I really want to do a little bit of talking about avocados because they are honestly one

of my favourite, favourite fruits. Yes, this is actually a fruit everyone

It is very different than your other fruits in the category because although they do have

carbohydrates, they have an obscene amount of healthy fats. Healthy fats, we're going to talk about that a lot today

Exactly, and I say healthy fats because this is the healthy fat you want to consume

So it's monounsaturated fat and in fact the acid is called oleic acid and that is actually

great for reducing inflammation and it's also great, avocado is a great cooking oil too

because it can be heated at very high temperatures. So this is a fat you definitely want to consume

So for our guacamole recipe, how many avos are we using? So I like to use about three or four medium sized Hoss avocados here

Why Hoss? Teach me Lisa, teach me, teach us all. So Hoss can be really descripted as really bumpy alligator type skin on the inside, very

very green, but Hoss avocados are actually a lot more popular out of all of the avocados

and they're readily accessible to us. So I think the stats are 80% in America and 95% in California are Hoss avocados

So that's why we're using Hoss today. So I like to cut my avocados around, kind of gear my knife around like that and then

I twist and pop off. So that's how simple it is to open them up

Also, look how good that avocado is. Sometimes, you don't know, it's a bit of a gamble

Do you have any tips for picking a good avocado? That is a really good question

So I'm the person you see in the grocery store that might irritate people, but I'm like

I can't, okay, I'm getting up close and personal with my fruits

But avocados are funny. So you want to make sure that when you're pushing down into the avocado, your finger

is gently denting it, but if it's too soft and your finger's going right through, it's

too ripe, it's too, it's done. You also might get kicked out of the grocery store

You will. So be careful. But with these avocados, as you can tell, my finger's pressing into them so it's somewhat

firm but they're ripe. So that's kind of how I test it

So once you open and twist up the avocado, I like to get my knife, you want to be careful

here, and you want to place your knife into the pit and then twist

So I hold it but I don't recommend that. Right? Yeah, I'm not saying anything

And so you twist out. You twist out and then open it up

Okay, so once you get your pit out, I want you to keep them to the side and I'll tell

you why. It's going to be really exciting. So. A use for an avocado pit

Oh my gosh. Send us your questions. Send us your questions, please guys

So I'm actually cutting the avocado lengthwise like so. And then I turn it and cut it along the edges

So I'm almost creating little squares. So it'll be easier to mash once I get it into the bowl

Oh, that's really smart. Sometimes I just squish them all out because I'm lazy

But you know what, sometimes, it's not that, but sometimes, it's all good, you're like

I want to eat it. But sometimes the avocado could be ripe along the center but not along the side

So this allows to kind of get right into it. And then with a spoon here, you're just going to scoop out the avocado into the bowl

So we're going to use this bowl right here. I'm just going to move this all along. Yep

So we're just going to scoop it out simply from the skin and obviously we're discarding

the skin here. Here we go. There's no secret uses for avocado skin that we know of

Not yet. But if I find one, I will most definitely share with you guys first, okay

So we're just spooning it all out here. So good. So look how creamy and smooth the avocado texture is and that's what I love

It's like a perfect avocado. It's a perfect. I get such a joy from that

I get very happy with avocado as well. And because it has that creamy texture, you can really add avocado to anything

Smoothies, desserts, dips, like we're doing here. It's amazing. Yeah, a lot of raw vegan desserts use avocado as a base because you can blend it up with

cocoa powder or cacao powder and then a natural sweetener like a maple syrup and kind of get

a pudding-y mousse consistency, which sounds crazy. It's not. It's not crazy

Maybe I'll do that one time. I would love that. Yeah. Yes

So I'm placing the pits all along the side here so we don't want to throw them out. Smoothies. Alright

Can I help you at all? I feel so useless. You know what? I just, this is probably, you know, the most time consuming part is just taking it out

It's not even time consuming. It's so quick. That's a really good point. This recipe is not challenging

Not at all. So if you are having guests over or a party or something, guacamole is such an easy go-to

and it's really good because it's pretty allergen free. So if you are having people who have dairy allergies or are vegan or vegetarian, it's

just an easy, satiating, delicious side dish. And you know it's going to please everybody because most people love, love guacamole

I don't know very few, you know, very many people who don't love guacamole or avocado

in general. Yes. I know you. You still live in Mexico. Yes

Is that where you like got into guacamole? Honestly yes. Yeah? Because I never really ate it prior to that

And it was just watching them make it and asking all the questions and everybody there

eats it. I was like I really need to get into this. I need to try it

And then once I did, it was like love at first bite

And that was it. Love at first bite. Yeah. So then I said okay, I want to learn

I want to learn how you guys make it. It's funny. In Mexico, guacamole isn't eaten as it is here in North America

It is more used as a side dish or a condiment to more of their snack type foods like their

burrito or their taco. We here kind of use it like I know I could sit in front of the television with a bowl

and some corn chips. I don't know what you're talking about. Absolutely not

Not me. Yeah, I mean it makes sense because it is, even though it is healthy fats, it's very

calorically dense. Yes. So it makes sense to use it as more of a condiment but it's so good

It's so good. How can you resist? I also know there are ways you can lighten up guacamole if you are planning on eating

a lot of it. I know some people will like blend in peas or different things to kind of lighten it

I like the taste of a full fat guacamole personally. Absolutely, and like we said, we want to talk about healthy fats and this is absolutely

one of them. What's great is that avocados have about 2 grams of protein, 2 grams of carbohydrate

but 14 grams of healthy fat and that is key. So what are some of the health benefits of fat

Why do we want to eat fat? I know a lot of people hear it and we know the term healthy fats but we don't necessarily

know why our body needs those. Of course, well we talked about on previous episodes how fat in food is really important

Our bodies need fat because fat is what makes us feel full and content so that we're not

overeating on other foods and so that we're not craving any foods like sugar and like

salt and junk food. We're not craving junk food. So people often mistaken fat, good healthy fats, for the bad fat that you're finding

in junk food when really the culprit there is more processed chemicals, sugar, refined

sugar, all that kind of stuff. So our bodies need fat not only for our brain health but also needless to say, it actually

increases our metabolism as well which is crazy. That is crazy. Eat fat

Eat good fats. We are making guacamole bold if you just are joining in. Yes

I'm here with Lisa. She's teaching us so much. So much about guacamole. Yes

And avocados and healthy fats. I love it. What's next? So key to making our avocado bowl super smooth and creamy is once you're done with the avocados

and cutting them all out, I actually think I got a little pit there I did

You're going to take a potato smasher, masher and you're going to actually mash the avocado

like so. So that it's not chunky and again you can have guacamole where it's more rustic and

chunky where you're not dicing the onions or the tomatoes and that's fine too but if

you want the traditional guacamole bowl where it is nice and creamy and full on dip, you're

going to use this potato masher here. Look at that. Good. So you can tell I did very well with picking my avocados

I'm really excited about that. No breads. So why mash it by hand instead of blending it up

Well when you blend it, it's really hard to get out of the blender to be honest

You definitely can, that's not a problem. I just find it really easy to do it this way and it's quick

It's a lot quicker. Blending it also might make it like super smooth

Yeah, I mean look, so you can see that there are some of the chunks of avocado but the

majority is small. Exactly. Just a bit of texture. Yeah. So I'm going to get a spatula and just kind of clean

I don't want to leave any of that avocado on the table. I just want to get it all off

So once you're done with that, you don't need your potato masher anymore

So we're just going to place that to the side for a sec and I'm going to start with the tomato

So with the tomato, I just cut it in half and what I do is I actually take the seeds

out of the tomato before I dice it. Okay, why do you do that? And that's mainly because I want to keep the avocado nice and dry

The seeds actually just add in way too much water. So I like to clean that out and also I don't want seeds in my avocado, other than the pits

that I'm going to tell you about why we put that in afterwards. So I kind of clean it out like so

So you're sort of carving the tomato. Just like a pumpkin. Rough, rough

We're going to draw little tiny cute jack-o-lantern faces into these. That's what we'll do next time. I'm kidding. If we had time, yeah

Send in your questions. We're here making guacamole. It's great. Please send us questions

I want to know that you are enjoying this. Yes. I want to know what you guys usually do when you make guacamole. What do you eat guacamole with

Have you never had guacamole? Are you out of your mind? You've got to try it. Hopefully we're enticing you to

So I am going to just slice the tomato and I like to cut this in very small pieces. Okay, so like dicing it really fine

Just dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it

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I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it

I'm going to dice it. I'm going to dice it. I'm going to dice it. And that's about a tomato and a half, so I'll just place that here right now

Okay, so another half here. And tomatoes are in season guys right now, so you can get, your tomatoes are going to

be flavourful and just full of flavour and nice. This is actually great

I just bought a giant basket of tomatoes at the farmer's market. Amazing

With no plans, so now I'm going to have to go buy some avocados too. There you go, see

Look out on her Instagram for the guacamole bowl. I'll be looking for it

I mean there's already so many avocado pictures there. So, so many

Send in your questions, we're here making this amazing guacamole bowl. What's next Lisa

So we have our tomatoes that we just chopped up that we're going to add into the bowl

And then I chopped about a quarter cup of red onion as well

Okay, so we're going to throw that in. I decided to do, cut the red onion off camera so that I wasn't tearing and crying in front

of you guys. Which I did, I'm not going to lie. And then this is some cilantro

So cilantro adds, is a very traditional herb that Mexicans do use

Cilantro is one of those herbs that you either love or you hate. You have a love relationship or a hate relationship with it

So if you love it, add it in, about a quarter cup. If you don't like it, you can also either not add it in or add something else in like

parsley or something like that. Yeah, some other herb. This is actually from my garden back, in my backyard at home

So you can tell I love cilantro because I grow it at home and I, my husband and I put

it on everything. I love it too, but I didn't like it for a long time as a kid

Yeah, so it was an acquired taste, just something that you learned to love

It like switched. Joyce is asking, peas and corn in your guac, yes or no

It's all about what you're feeling that day. If you want to add in peas and corn and have it as a more colourful dip, absolutely

I love it like this and really traditional so I can taste each part of the flavours of

this combination, but you can definitely do that, definitely. Yeah, so this is like a very traditional Mexican guacamole

It is a traditional Mexican guacamole right here. So I'm going to add in a teaspoon of salt here and just a dash

Just like that. That was very salt bae. A dash of black pepper

So that's what we're doing here. And then I'm going to take my lime and I'm actually going to cut it right down the centre. Perfect

Joyce also said, always cilantro. Always. I agree with you Joyce. Very smart

And so I'm going to squeeze both of the halves of the lime

So one full lime goes into this bowl. So is the lime just for flavour or are there other reasons for including the citrus

Well, so in Mexican cuisine they use limes for everything. So it's not lemon but they gear more to lime

So definitely for flavour but also you have the citrus so it's really great for liver

cleansing, for kidneys, so there always are health benefits. And the key to choosing a great lime is you can tell here on the skin that it's green

going into a yellow. That means it's nice and ripe and it's going to be nice and juicy when you're squeezing it. Really? Yeah

I think I would have always thought you'd want like a dark green or like a super super green

And that means that the skin is tough and very little juice will come out. I'm learning a lot about citrus today

There you go. See? Okay. I think I squeezed enough of it

So you can either stop here or if you like spicy foods, you can add in a jalapeno. Okay

I am going to dice it and put it in. Jalapenos are another really traditional fruit slash pepper that Mexicans do add into their dishes

They like their food nice and spicy. Okay. So I'm just going to mix that up right here

It already looks and smells so good. Doesn't it smell fantastic? It smells very fresh

It's so nostalgic for me. I just close my eyes and it takes me back to that beautiful

The time in Mexico. That beautiful country. I imagine. So with the jalapeno, it's all dependent on how hot you want it

I'm going to do half of one but I know people out there love really spicy foods

They could do two to three. The key here is to cut it long ways down the center and to remove the seeds. Okay

So the seeds are what makes the pepper really, really spicy. Spicy where you can't even taste your food

It's just sort of like burning. It's too much. It's too much

You know, it's good to eat a little bit of hot. That's great for metabolism. But if it's too much, it could cause a lot of acidity in the body

What we try to do is try to keep our body as alkaline as possible. Okay

But remember, everything in moderation except for avocado. That would just be crazy

I'm going to wash it out a little so we get the rest of the seeds out of there. Okay

And then I'm going to wash my knife out too so we don't have any seeds

I'm very tempted to start eating this. I know. I won't. It smells fantastic

But I'm very tempted to. And what's really great is guacamole is such a great summer dip

I know, like sitting on a patio with all the beautiful summer vegetables, the tomatoes

the onion. Who wouldn't want to have this for summer, right? So we're going to be having it with some corn chips later

We are. Alina, hi Alina. Hi Alina. Sent in a question asking any suggestions what to eat guacamole with instead of corn chips. Absolutely

Great question. Yeah. So you can also add your guacamole to a wrap

So an Ezekiel wrap or a chia seed wrap or a hemp seed wrap

And you can add that to a wrap. You can make a quesadilla using, obviously dairy free, but just using guacamole and kind

of sear it on both sides and cut it that way. Or a gluten free pita or something of that sort

If you didn't want to have the corn, the corn chips. Yeah, that would be delicious

I also am partial to just using it as a dip with like carrots or peppers or any kind of vegetables

I'm like, or just your spoon, your spoon in the bowl. A big bowl. Delicious. Okay

So I'm going to add in the jalapenos there. How do you feel about hot foods

Spicy foods. I'm glad you asked. I like them, but I have found my tolerance has gone down a bit. Really? Yeah. Unfortunately

That's okay. But especially in like the whole form, jalapeno or something, I usually really, really enjoy it

Versus like sauces. Yeah. Yeah. For sure. I use hot sauce. For sure

Let's not get that wrong, but yeah. Okay. Oh my gosh. So good

Almost there. We are so excited to eat this and to enjoy it

Such a great patio food. Yeah. Patio dip, I should say. I know

I feel like we need to walk out onto a rooftop garden. Yes. A rooftop garden

Have a real time. I'm just painting the picture already. I mean, I've got some ideas. So I'm going to transfer the avocado into a clean bowl here. Great

Got to make the presentation look good. It's all about the presentation. If you guys have any questions and you're watching this later, not live, you can still

leave your comments and questions underneath this video and us or our team will get back

to you as soon as you can. Absolutely. We're also going to have the recipe, even though we've laid it out very clearly, I think

we're going to have the recipe with this video so you can click through. Yeah. Yeah

Oh my gosh. Definitely. And guys, on the blog I do talk about avocados in a little bit more detail and why you want

to add this really, really super food into your diet. So really important. Great

All right. Are we ready to taste this? I think we're ready. Right now we're going to taste this with non-GMO organic corn chips. Great

But like we said, you can switch it up to pita or anything of your choice. Totally. Yes

So let's dig in. So as you guys can tell, this was really quick. It was about 10 minutes to make

Really easy, very simple ingredients here. Remember, I'm all about the five to six ingredient bowls and dishes

So super simple and really a great snack to add in, even in the mid, you know, mid-afternoon

like a three, four o'clock. Do you ever drive home and you're starving

Like, oh my God, I'm so hungry. I'm so hungry. Because from lunch to dinner is a huge stretch

Well, this is something that you can take and section out in a container

You can even bring it on the go. And it's something that at least will keep you full

It'll feel great. And for those of you who love, love, love beauty, this is your beauty secret

Avocado is your beauty secret. It will make your skin smooth, soft, and supple

So good. Okay. What about the pits? You've been teasing these pits the whole time

Oh my gosh. I was teasing the pits. Okay. So this is all about the pits

So if you don't. I just have to say, at the exact same time, Joanne commented, don't forget the pit, LOL

Joanne, you're reading my brain. Thanks, Joanne. You're right. So if you don't consume the bowl of avocado, which it always goes in my house, but you

can actually take the pits and put them back into the avocado here, into the bowl

You're going to mix the avocado. So it's funny because, you know, when I have company, they always get their chip and they're

like, why is it so hard? And I'm like, it's the pits. I put the pits in

Because if I'm making a really big bowl and some of it is left over, these pits are a

natural preservative. Okay. So not only is the lime a natural preservative, but even with lime and lemon, when you are

putting it on stuff, their oxidation will happen as well. I promise you, you need to try this at home and then please send us a message and let

us know how it went. Your avocado will become brown at the top. Okay

With the pits in, as soon as you mix it, it will become as bright as this

Two days later. I am so excited to try this. Two days later. Okay

If you guys try this at home, take pictures and send them in. Yes

Either on Facebook or Instagram. I would love that. I want to see. I would love that

I want to see if Lisa's telling the truth or just a big conspiracy theory. I am telling the truth. This is one of my little tips and tricks that I learned there

So that's it. And as you can tell, you can't see the pits until you dip in

But you might as well put them in just in case you don't eat the whole bowl

And even, yeah, just to keep it fresher and greener as you're eating. Absolutely. Amazing

So that is my secret trick. One of them. One of them with my guacamole

We are learning. I've learned so much. We learned about limes. Yellow is good for you

We learned the pit trick. We talked a lot about healthy fats. Yes

Learned that guacamole is always a good idea. Always. Always. You need to stock up on avocado in your fridge

Always have them on hand. I always have about six to ten of them in my fridge

Great go-to snacks. Okay, guys? That's so amazing. Thank you guys so much for watching. Thanks

Again, leave some comments. We will get to them. Make sure that you tune back in for another Facebook live stream on Tuesday

We have our Real Talk show where you can learn a lot of really, really wonderful information. Absolutely

Check out all our previous videos. Our video last week, we talked about healthy snacking, which this also falls into

I'm Plant Based Christy. You can find me on Instagram at Plant Based Christy

And I'm Lisa Manzo, Holistic Nutritionist. And you can send us a message anytime

I'm always here to support. Okay, guys? Yeah. Tune in next week

Thanks so much. Bye. Thank you guys so much for watching

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