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Join us live as Lisa Manzo teaches us how to make a Guacamole Bowl with Plant Based Kristy!
Recipe link: http://bit.ly/2xvBfky
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0:00
Hi, welcome back everyone to Real Food Live with a hearty soul
0:03
I'm Lisa Banzo, registered holistic nutritionist, fitness trainer, author of the book Healthy
0:07
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
0:14
We are going to be making guacamole bowls, which is one of my favourite things in the world
0:20
So welcome to Real Food Live. Amazing. Yes, guacamole bowls. So I think a lot of people share the exact same feeling as Christy
0:29
When they say that they absolutely love guacamole bowls. So being plant-based, it is honestly a very low carb friendly plant food
0:39
Guacamole is one of my favourites as well. So you guys are in for a treat
0:43
I used to live in Mexico, so I was actually apart from the travelling the amazing country
0:48
and eating their amazing food, I was taught how to make traditional Mexican guacamole
0:54
So I'm really excited to share with you all my tips and tricks. Yeah, it's going to be amazing
0:59
So make sure you stick around, send in your questions as we're going, send in your comments. Totally
1:07
So what we have here is very simple ingredients of course, avocado being the main ingredient
1:13
for guacamole. So I really want to do a little bit of talking about avocados because they are honestly one
1:18
of my favourite, favourite fruits. Yes, this is actually a fruit everyone
1:24
It is very different than your other fruits in the category because although they do have
1:28
carbohydrates, they have an obscene amount of healthy fats. Healthy fats, we're going to talk about that a lot today
1:37
Exactly, and I say healthy fats because this is the healthy fat you want to consume
1:41
So it's monounsaturated fat and in fact the acid is called oleic acid and that is actually
1:47
great for reducing inflammation and it's also great, avocado is a great cooking oil too
1:54
because it can be heated at very high temperatures. So this is a fat you definitely want to consume
1:59
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
2:09
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
2:22
very green, but Hoss avocados are actually a lot more popular out of all of the avocados
2:27
and they're readily accessible to us. So I think the stats are 80% in America and 95% in California are Hoss avocados
2:38
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
2:46
I twist and pop off. So that's how simple it is to open them up
2:50
Also, look how good that avocado is. Sometimes, you don't know, it's a bit of a gamble
2:56
Do you have any tips for picking a good avocado? That is a really good question
3:00
So I'm the person you see in the grocery store that might irritate people, but I'm like
3:05
I can't, okay, I'm getting up close and personal with my fruits
3:10
But avocados are funny. So you want to make sure that when you're pushing down into the avocado, your finger
3:17
is gently denting it, but if it's too soft and your finger's going right through, it's
3:23
too ripe, it's too, it's done. You also might get kicked out of the grocery store
3:27
You will. So be careful. But with these avocados, as you can tell, my finger's pressing into them so it's somewhat
3:35
firm but they're ripe. So that's kind of how I test it
3:39
So once you open and twist up the avocado, I like to get my knife, you want to be careful
3:44
here, and you want to place your knife into the pit and then twist
3:49
So I hold it but I don't recommend that. Right? Yeah, I'm not saying anything
3:55
And so you twist out. You twist out and then open it up
3:59
Okay, so once you get your pit out, I want you to keep them to the side and I'll tell
4:04
you why. It's going to be really exciting. So. A use for an avocado pit
4:08
Oh my gosh. Send us your questions. Send us your questions, please guys
4:12
So I'm actually cutting the avocado lengthwise like so. And then I turn it and cut it along the edges
4:19
So I'm almost creating little squares. So it'll be easier to mash once I get it into the bowl
4:24
Oh, that's really smart. Sometimes I just squish them all out because I'm lazy
4:28
But you know what, sometimes, it's not that, but sometimes, it's all good, you're like
4:32
I want to eat it. But sometimes the avocado could be ripe along the center but not along the side
4:38
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
4:48
So we're going to use this bowl right here. I'm just going to move this all along. Yep
4:53
So we're just going to scoop it out simply from the skin and obviously we're discarding
4:57
the skin here. Here we go. There's no secret uses for avocado skin that we know of
5:04
Not yet. But if I find one, I will most definitely share with you guys first, okay
5:09
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
5:18
It's like a perfect avocado. It's a perfect. I get such a joy from that
5:24
I get very happy with avocado as well. And because it has that creamy texture, you can really add avocado to anything
5:30
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
5:39
cocoa powder or cacao powder and then a natural sweetener like a maple syrup and kind of get
5:43
a pudding-y mousse consistency, which sounds crazy. It's not. It's not crazy
5:48
Maybe I'll do that one time. I would love that. Yeah. Yes
5:52
So I'm placing the pits all along the side here so we don't want to throw them out. Smoothies. Alright
5:59
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
6:08
It's not even time consuming. It's so quick. That's a really good point. This recipe is not challenging
6:13
Not at all. So if you are having guests over or a party or something, guacamole is such an easy go-to
6:20
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
6:27
just an easy, satiating, delicious side dish. And you know it's going to please everybody because most people love, love guacamole
6:36
I don't know very few, you know, very many people who don't love guacamole or avocado
6:41
in general. Yes. I know you. You still live in Mexico. Yes
6:46
Is that where you like got into guacamole? Honestly yes. Yeah? Because I never really ate it prior to that
6:56
And it was just watching them make it and asking all the questions and everybody there
7:01
eats it. I was like I really need to get into this. I need to try it
7:05
And then once I did, it was like love at first bite
7:09
And that was it. Love at first bite. Yeah. So then I said okay, I want to learn
7:13
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
7:20
It is more used as a side dish or a condiment to more of their snack type foods like their
7:25
burrito or their taco. We here kind of use it like I know I could sit in front of the television with a bowl
7:32
and some corn chips. I don't know what you're talking about. Absolutely not
7:37
Not me. Yeah, I mean it makes sense because it is, even though it is healthy fats, it's very
7:41
calorically dense. Yes. So it makes sense to use it as more of a condiment but it's so good
7:47
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
7:52
a lot of it. I know some people will like blend in peas or different things to kind of lighten it
7:59
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
8:08
one of them. What's great is that avocados have about 2 grams of protein, 2 grams of carbohydrate
8:14
but 14 grams of healthy fat and that is key. So what are some of the health benefits of fat
8:24
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
8:30
know why our body needs those. Of course, well we talked about on previous episodes how fat in food is really important
8:38
Our bodies need fat because fat is what makes us feel full and content so that we're not
8:44
overeating on other foods and so that we're not craving any foods like sugar and like
8:49
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
8:58
in junk food when really the culprit there is more processed chemicals, sugar, refined
9:05
sugar, all that kind of stuff. So our bodies need fat not only for our brain health but also needless to say, it actually
9:14
increases our metabolism as well which is crazy. That is crazy. Eat fat
9:19
Eat good fats. We are making guacamole bold if you just are joining in. Yes
9:25
I'm here with Lisa. She's teaching us so much. So much about guacamole. Yes
9:29
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
9:40
and cutting them all out, I actually think I got a little pit there I did
9:44
You're going to take a potato smasher, masher and you're going to actually mash the avocado
9:51
like so. So that it's not chunky and again you can have guacamole where it's more rustic and
9:56
chunky where you're not dicing the onions or the tomatoes and that's fine too but if
10:01
you want the traditional guacamole bowl where it is nice and creamy and full on dip, you're
10:07
going to use this potato masher here. Look at that. Good. So you can tell I did very well with picking my avocados
10:14
I'm really excited about that. No breads. So why mash it by hand instead of blending it up
10:23
Well when you blend it, it's really hard to get out of the blender to be honest
10:29
You definitely can, that's not a problem. I just find it really easy to do it this way and it's quick
10:35
It's a lot quicker. Blending it also might make it like super smooth
10:38
Yeah, I mean look, so you can see that there are some of the chunks of avocado but the
10:44
majority is small. Exactly. Just a bit of texture. Yeah. So I'm going to get a spatula and just kind of clean
10:49
I don't want to leave any of that avocado on the table. I just want to get it all off
10:56
So once you're done with that, you don't need your potato masher anymore
11:02
So we're just going to place that to the side for a sec and I'm going to start with the tomato
11:08
So with the tomato, I just cut it in half and what I do is I actually take the seeds
11:14
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
11:24
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
11:34
that I'm going to tell you about why we put that in afterwards. So I kind of clean it out like so
11:38
So you're sort of carving the tomato. Just like a pumpkin. Rough, rough
11:43
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
11:47
Send in your questions. We're here making guacamole. It's great. Please send us questions
11:51
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
11:55
Have you never had guacamole? Are you out of your mind? You've got to try it. Hopefully we're enticing you to
11:59
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
12:01
Just dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:05
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:09
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:13
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:17
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:21
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:25
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:29
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:33
I'm going to dice it. I'm going to dice it. I'm going to dice it
12:37
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:41
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:45
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:49
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:53
I'm going to dice it. I'm going to dice it. I'm going to dice it. I'm going to dice it
12:57
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
13:05
Okay, so another half here. And tomatoes are in season guys right now, so you can get, your tomatoes are going to
13:15
be flavourful and just full of flavour and nice. This is actually great
13:20
I just bought a giant basket of tomatoes at the farmer's market. Amazing
13:25
With no plans, so now I'm going to have to go buy some avocados too. There you go, see
13:29
Look out on her Instagram for the guacamole bowl. I'll be looking for it
13:33
I mean there's already so many avocado pictures there. So, so many
13:37
Send in your questions, we're here making this amazing guacamole bowl. What's next Lisa
13:43
So we have our tomatoes that we just chopped up that we're going to add into the bowl
13:48
And then I chopped about a quarter cup of red onion as well
13:52
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
14:00
of you guys. Which I did, I'm not going to lie. And then this is some cilantro
14:05
So cilantro adds, is a very traditional herb that Mexicans do use
14:10
Cilantro is one of those herbs that you either love or you hate. You have a love relationship or a hate relationship with it
14:15
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
14:23
parsley or something like that. Yeah, some other herb. This is actually from my garden back, in my backyard at home
14:30
So you can tell I love cilantro because I grow it at home and I, my husband and I put
14:35
it on everything. I love it too, but I didn't like it for a long time as a kid
14:40
Yeah, so it was an acquired taste, just something that you learned to love
14:44
It like switched. Joyce is asking, peas and corn in your guac, yes or no
14:50
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
14:59
I love it like this and really traditional so I can taste each part of the flavours of
15:04
this combination, but you can definitely do that, definitely. Yeah, so this is like a very traditional Mexican guacamole
15:10
It is a traditional Mexican guacamole right here. So I'm going to add in a teaspoon of salt here and just a dash
15:22
Just like that. That was very salt bae. A dash of black pepper
15:26
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
15:35
Joyce also said, always cilantro. Always. I agree with you Joyce. Very smart
15:40
And so I'm going to squeeze both of the halves of the lime
15:46
So one full lime goes into this bowl. So is the lime just for flavour or are there other reasons for including the citrus
15:53
Well, so in Mexican cuisine they use limes for everything. So it's not lemon but they gear more to lime
16:00
So definitely for flavour but also you have the citrus so it's really great for liver
16:05
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
16:14
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
16:21
I think I would have always thought you'd want like a dark green or like a super super green
16:25
And that means that the skin is tough and very little juice will come out. I'm learning a lot about citrus today
16:30
There you go. See? Okay. I think I squeezed enough of it
16:36
So you can either stop here or if you like spicy foods, you can add in a jalapeno. Okay
16:47
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
16:57
They like their food nice and spicy. Okay. So I'm just going to mix that up right here
17:02
It already looks and smells so good. Doesn't it smell fantastic? It smells very fresh
17:06
It's so nostalgic for me. I just close my eyes and it takes me back to that beautiful
17:11
The time in Mexico. That beautiful country. I imagine. So with the jalapeno, it's all dependent on how hot you want it
17:18
I'm going to do half of one but I know people out there love really spicy foods
17:23
They could do two to three. The key here is to cut it long ways down the center and to remove the seeds. Okay
17:33
So the seeds are what makes the pepper really, really spicy. Spicy where you can't even taste your food
17:40
It's just sort of like burning. It's too much. It's too much
17:44
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
17:51
What we try to do is try to keep our body as alkaline as possible. Okay
17:56
But remember, everything in moderation except for avocado. That would just be crazy
18:02
I'm going to wash it out a little so we get the rest of the seeds out of there. Okay
18:06
And then I'm going to wash my knife out too so we don't have any seeds
18:10
I'm very tempted to start eating this. I know. I won't. It smells fantastic
18:15
But I'm very tempted to. And what's really great is guacamole is such a great summer dip
18:21
I know, like sitting on a patio with all the beautiful summer vegetables, the tomatoes
18:27
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
18:34
We are. Alina, hi Alina. Hi Alina. Sent in a question asking any suggestions what to eat guacamole with instead of corn chips. Absolutely
18:44
Great question. Yeah. So you can also add your guacamole to a wrap
18:48
So an Ezekiel wrap or a chia seed wrap or a hemp seed wrap
18:52
And you can add that to a wrap. You can make a quesadilla using, obviously dairy free, but just using guacamole and kind
18:59
of sear it on both sides and cut it that way. Or a gluten free pita or something of that sort
19:04
If you didn't want to have the corn, the corn chips. Yeah, that would be delicious
19:09
I also am partial to just using it as a dip with like carrots or peppers or any kind of vegetables
19:17
I'm like, or just your spoon, your spoon in the bowl. A big bowl. Delicious. Okay
19:24
So I'm going to add in the jalapenos there. How do you feel about hot foods
19:28
Spicy foods. I'm glad you asked. I like them, but I have found my tolerance has gone down a bit. Really? Yeah. Unfortunately
19:37
That's okay. But especially in like the whole form, jalapeno or something, I usually really, really enjoy it
19:45
Versus like sauces. Yeah. Yeah. For sure. I use hot sauce. For sure
19:51
Let's not get that wrong, but yeah. Okay. Oh my gosh. So good
19:55
Almost there. We are so excited to eat this and to enjoy it
19:59
Such a great patio food. Yeah. Patio dip, I should say. I know
20:04
I feel like we need to walk out onto a rooftop garden. Yes. A rooftop garden
20:08
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
20:17
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
20:25
leave your comments and questions underneath this video and us or our team will get back
20:30
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
20:37
we're going to have the recipe with this video so you can click through. Yeah. Yeah
20:43
Oh my gosh. Definitely. And guys, on the blog I do talk about avocados in a little bit more detail and why you want
20:49
to add this really, really super food into your diet. So really important. Great
20:55
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
21:03
But like we said, you can switch it up to pita or anything of your choice. Totally. Yes
21:10
So let's dig in. So as you guys can tell, this was really quick. It was about 10 minutes to make
21:15
Really easy, very simple ingredients here. Remember, I'm all about the five to six ingredient bowls and dishes
21:21
So super simple and really a great snack to add in, even in the mid, you know, mid-afternoon
21:28
like a three, four o'clock. Do you ever drive home and you're starving
21:32
Like, oh my God, I'm so hungry. I'm so hungry. Because from lunch to dinner is a huge stretch
21:39
Well, this is something that you can take and section out in a container
21:43
You can even bring it on the go. And it's something that at least will keep you full
21:49
It'll feel great. And for those of you who love, love, love beauty, this is your beauty secret
21:55
Avocado is your beauty secret. It will make your skin smooth, soft, and supple
22:00
So good. Okay. What about the pits? You've been teasing these pits the whole time
22:04
Oh my gosh. I was teasing the pits. Okay. So this is all about the pits
22:08
So if you don't. I just have to say, at the exact same time, Joanne commented, don't forget the pit, LOL
22:13
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
22:24
can actually take the pits and put them back into the avocado here, into the bowl
22:29
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
22:35
like, why is it so hard? And I'm like, it's the pits. I put the pits in
22:40
Because if I'm making a really big bowl and some of it is left over, these pits are a
22:45
natural preservative. Okay. So not only is the lime a natural preservative, but even with lime and lemon, when you are
22:52
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
23:00
us know how it went. Your avocado will become brown at the top. Okay
23:06
With the pits in, as soon as you mix it, it will become as bright as this
23:11
Two days later. I am so excited to try this. Two days later. Okay
23:16
If you guys try this at home, take pictures and send them in. Yes
23:20
Either on Facebook or Instagram. I would love that. I want to see. I would love that
23:24
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
23:30
So that's it. And as you can tell, you can't see the pits until you dip in
23:35
But you might as well put them in just in case you don't eat the whole bowl
23:40
And even, yeah, just to keep it fresher and greener as you're eating. Absolutely. Amazing
23:45
So that is my secret trick. One of them. One of them with my guacamole
23:49
We are learning. I've learned so much. We learned about limes. Yellow is good for you
23:53
We learned the pit trick. We talked a lot about healthy fats. Yes
23:57
Learned that guacamole is always a good idea. Always. Always. You need to stock up on avocado in your fridge
24:03
Always have them on hand. I always have about six to ten of them in my fridge
24:08
Great go-to snacks. Okay, guys? That's so amazing. Thank you guys so much for watching. Thanks
24:13
Again, leave some comments. We will get to them. Make sure that you tune back in for another Facebook live stream on Tuesday
24:20
We have our Real Talk show where you can learn a lot of really, really wonderful information. Absolutely
24:26
Check out all our previous videos. Our video last week, we talked about healthy snacking, which this also falls into
24:32
I'm Plant Based Christy. You can find me on Instagram at Plant Based Christy
24:37
And I'm Lisa Manzo, Holistic Nutritionist. And you can send us a message anytime
24:42
I'm always here to support. Okay, guys? Yeah. Tune in next week
24:46
Thanks so much. Bye. Thank you guys so much for watching
25:04
If you haven't already, make sure you like and subscribe below. To watch previous shows, click here
25:09
And to watch all of our other videos, including our other show, Real Talk, click right over here
25:13
We'll see you next time
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