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.
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
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.
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.
Fresh Avocado Dip
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
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.)
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.
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.
LuAnne says
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! : )
TerriAnn @ Cookies & Clogs says
I have a lot to work on! The only things I do do are eat bananas, spinach, and yogurt. Sounds like a great read.
Jennifer @ The Quirky Momma says
I can do all those things!
Lolo says
I need to get this book for my mom.
Anne - Mommy Has to Work says
Mine is fine, but my husband’s is not. If only he would eat half of what’s on that list!
Stefani says
Sounds like a good book to have.
Tricia Nightowlmama says
my blood pressure is really low but hubbys dad has high blood pressure sounds like a great book with informative details
Robin Gagnon {Mom Foodie} says
Cutting out annoying husbands is very helpful to the blood pressure as well 😛
Ty @ Mama of 3 Munchkins says
Sounds like a great book!
Elaina- @atimeout4mommy says
I know a few people who can use this!
Vanessa: thequeenofswag says
This looks like a great read!
Angela@AboutAMom says
I need to pick this up for my mom. She has been struggling with high blood pressure for years.
Marcie W. says
Isn’t it wonderful that so many ailments can be cured by eating correctly?
Shell Feis says
I should pick this up for my mom, she has high blood pressure.
Theresa says
Sounds like a great book.
Kathleen says
My friend would love this, he has been trying to get his blood pressure down lately!
Kelly @ A Girl Worth Saving says
I’m going to share this book with my mom.
HilLesha @To the Motherhood says
I might have to tell several family members about this book, because high blood pressure runs rampant in my family.
Katy says
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.
Crystal @ Simply Being Mommy.com says
I don’t have problems with my blood pressure but it’s never too early to start preventing the risk for the future.
courtney says
My sister’s blood pressure is high despite taking medicine must tell her about this 🙂
Jenn- The Rebel Chick says
Sounds like a great book. And hey any book that encourages eating dark chocolate and drinking wine I am all for.