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Home » Recipes » Appetizers » Fresh Avocado Dip From Blood Pressure Down

Fresh Avocado Dip From Blood Pressure Down

Published: May 16, 2018 · Modified: Sep 11, 2022 by Lynda · This post may contain affiliate links.

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Avocado dip is a healthy and delicious way to enjoy avocados. You can serve it with veggies in place or as an appetizer for your next dinner party! It also makes a fantastic spread for sandwiches.

Fresh avocado dip is not only a good source of healthy fats, but it is also really easy to make. The hardest part is selecting the avocadoes. Let’s take a quick look at how to make this dip that pulls double duty as a creamy avocado spread.

avocado dip on toast

How To Make Avocado Dip

For this whole food, plant-based dip, you need the following ingredients:

  • Avocadoes
  • Cilantro
  • Lime juice
  • Garlic powder
  • Cumin
  • Calt-free seasoning
  • Hot pepper sauce
avocado

To make it, you start by mashing the avocado in a bowl with a fork. You can leave a few chunks if you’d like.

mashed avocado

Next, mix in the cilantro, lime juice, garlic powder, cumin, salt-free seasoning, and hot pepper sauce.

You can slather it on toast for a creamy spin on avocado toast, use it as a sandwich spread, or use it to dip veggies.

Frequently Asked Question

How do you keep avocado dip from turning brown?

Air is avocado dip’s worst enemy. To minimize the oxidation of the avocadoes in this dip, place plastic wrap directly on the top of the dip and make sure that there are no air pockets. Sprinkling lime juice on the top of the avocado dip before wrapping it with plastic wrap will further help to reduce browning. Consume the dip within 2 days.
Avocado DIp

Fresh Avocado Dip

You can't go wrong with avocado dip. It's the perfect appetizer or sandwich spread, and it tastes delicious served alongside vegetables!
4 from 1 vote
Print Pin Rate
Course: Appetizers
Cuisine: Mexican
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 4
Calories: 276kcal
Author: Lynda

Ingredients

  • 2 cups avocado chopped, from 2 avocados
  • ¼ cup cilantro fresh, chopped
  • 1 tablespoon lime juice
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground cumin
  • ½ teaspoon salt-free seasoning
  • 6 drops hot pepper sauce

Instructions

  • Mash the avocado in a bowl with a fork until desired consistency.
  • Mix in the cilantro, lime juice, garlic powder, ground cumin, salt-free seasoning, and hot pepper sauce.
  • Serve immediately.

Video

Notes

Nutrition per ¼ cup serving: Calories: 98 kcal Sodium: 6 mg Potassium: 301 mg Magnesium: 17 mg Calcium: 9 mg Fat: 9 g (EPA 0g, DHA 0g, ALA <1g) Saturated Fat: 1 g Cholesterol: 0 mg Carbohydrate: 5 g Dietary fiber: 4 g Sugars: <1 g Protein: 1 g
 
Recipe by Janet Bond Brill, Ph.D., R.D., LDN, author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks — Without Prescription Drugs and reprinted with permission.

Nutrition

Serving: 1 | Calories: 276kcal | Carbohydrates: 15g | Protein: 3g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 19g | Sodium: 200mg | Fiber: 11g | Sugar: 1g
Tried this Recipe? Share it Today!Mention @SouthernKissedBlog or tag #southernkissed!

About Blood Pressure Down:  The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks

According to the CDC, 67 million Americans have hypertension, more commonly known as high blood pressure. Take a look around you – one out of three people have it. The bad news is that many are unaware because they are often asymptomatic. The good news is that for many people it can be controlled without medication.

In her book Blood Pressure Down:  The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks – Without Prescription Drugs, Janet Bond Brill discusses ways that people with hypertension might be able to lower their blood pressure.

The first two chapters explain to the reader anatomy and physiology in an easy to understand way. Ms. Brill discusses how blood pressure is measured and problems that can arise from uncontrolled hypertension.

The Blood Pressure Down plan is a combination approach of losing a little bit of weight, eating six types of foods, and exercising developed from her extensive research on the best ways to naturally reduce blood pressure.

In brief, her steps are:

  • Lose Five Pounds
  • Cut the Salt
  • Eat Bananas
  • Eat Spinach
  • Eat Yogurt
  • Eat Soy
  • Eat Dark Chocolate
  • Drink Red Wine
  • Take Four Supplements
  • Exercise

What I like is how in-depth she goes into why you should do the above. While I have good blood pressure (113/79), I know others who do not or who are at risk due to genetics and lifestyle/dietary choices.

I know that my magnesium intake is low and through this book, I now have some good ideas on how to boost my intake naturally. Also, after reading this book it makes me keenly aware that although my blood pressure is good, my dietary habits are not and if I don’t take control now, I could very well end up hypertensive.

The appendix includes a Ten-Step Daily Checklist, a sample day illustrating lifestyle strategies in combination, a graph to track one’s blood pressure, BMI (Body Mass Index) formula, Mineral Pocket Charts, heart-healthy recipes, and more.

This book provides a wealth of information about blood pressure and steps that can be taken to possibly lower it without medication. Remember before starting any exercise/diet program to check with your physician.

I loved this guacamole spread on homemade bread with vine-ripened tomatoes and lettuce. It was a great meat-free sandwich that tasted awesome. (Sorry the photo was not better – I had a hard time restraining myself from eating it as long as I did.)

bowl of guacamole

Author Bio
Janet Bond Brill, Ph.D., R.D., LDN, author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks — Without Prescription Drugs, is a nationally recognized expert in cardiovascular disease prevention and the author of Cholesterol Down and Prevent a Second Heart Attack. She has been a nutritionist in private practice for many years.

dr-janet-bril-2-large

Do you know what your blood pressure is?

Got avocados? Be sure to check out the recipe for Dominican Avocado Salad. It’s another simple, wholesome recipe using fresh avocados.

More Simple & Delicious Appetizer Recipes

  • Cheeseball With Bacon and Pecans
  • Easy Hot Cocoa Dip
  • Easy Hot Caprese Dip Recipe
  • Quick and Easy Homemade Bagel Pizza Bites

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    Recipe Rating




  1. LuAnne says

    August 01, 2013 at 1:59 am

    Lowering stress levels is really important as well. That’s how I initially found out I had high blood pressure was from a really stressful run of events – then bam! Wake up call! Getting some exercise would help relieve some of that stress – the key is making the time!

    By the way – love the “Verify your real existence” exercise – cute alternative to the other capchtas! : )

    Reply
  2. TerriAnn @ Cookies & Clogs says

    May 20, 2013 at 11:39 pm

    I have a lot to work on! The only things I do do are eat bananas, spinach, and yogurt. Sounds like a great read.

    Reply
  3. Jennifer @ The Quirky Momma says

    May 20, 2013 at 10:37 pm

    I can do all those things!

    Reply
  4. Lolo says

    May 20, 2013 at 7:30 pm

    I need to get this book for my mom.

    Reply
  5. Anne - Mommy Has to Work says

    May 20, 2013 at 11:42 am

    Mine is fine, but my husband’s is not. If only he would eat half of what’s on that list!

    Reply
  6. Stefani says

    May 20, 2013 at 12:22 am

    Sounds like a good book to have.

    Reply
  7. Tricia Nightowlmama says

    May 19, 2013 at 9:48 am

    my blood pressure is really low but hubbys dad has high blood pressure sounds like a great book with informative details

    Reply
  8. Robin Gagnon {Mom Foodie} says

    May 19, 2013 at 7:46 am

    Cutting out annoying husbands is very helpful to the blood pressure as well 😛

    Reply
  9. Ty @ Mama of 3 Munchkins says

    May 19, 2013 at 2:03 am

    Sounds like a great book!

    Reply
  10. Elaina- @atimeout4mommy says

    May 18, 2013 at 8:00 pm

    I know a few people who can use this!

    Reply
  11. Vanessa: thequeenofswag says

    May 18, 2013 at 7:13 pm

    This looks like a great read!

    Reply
  12. Angela@AboutAMom says

    May 18, 2013 at 8:59 am

    I need to pick this up for my mom. She has been struggling with high blood pressure for years.

    Reply
  13. Marcie W. says

    May 17, 2013 at 4:35 pm

    Isn’t it wonderful that so many ailments can be cured by eating correctly?

    Reply
  14. Shell Feis says

    May 17, 2013 at 3:17 am

    I should pick this up for my mom, she has high blood pressure.

    Reply
  15. Theresa says

    May 16, 2013 at 11:49 pm

    Sounds like a great book.

    Reply
  16. Kathleen says

    May 16, 2013 at 8:54 pm

    My friend would love this, he has been trying to get his blood pressure down lately!

    Reply
  17. Kelly @ A Girl Worth Saving says

    May 16, 2013 at 8:17 pm

    I’m going to share this book with my mom.

    Reply
  18. HilLesha @To the Motherhood says

    May 16, 2013 at 8:03 pm

    I might have to tell several family members about this book, because high blood pressure runs rampant in my family.

    Reply
  19. Katy says

    May 16, 2013 at 5:25 pm

    I really need to get this book. I have high blood pressure on occasion. I don’t take prescription drugs and am trying to get it down naturally.

    Reply
  20. Crystal @ Simply Being Mommy.com says

    May 16, 2013 at 1:50 pm

    I don’t have problems with my blood pressure but it’s never too early to start preventing the risk for the future.

    Reply
  21. courtney says

    May 16, 2013 at 1:26 pm

    My sister’s blood pressure is high despite taking medicine must tell her about this 🙂

    Reply
  22. Jenn- The Rebel Chick says

    May 16, 2013 at 1:02 pm

    Sounds like a great book. And hey any book that encourages eating dark chocolate and drinking wine I am all for.

    Reply

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Lynda and Johnny statue

My name is Lynda and I am a recovering sugar addict and travel junkie. I'm also a mom of two children & 2 dogs, wife of 1....and a messy cook taking life one bite at a time.

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