Limey Avocado Dip

Makes 1 cup (250 mL)

Many Mexican foods are low in fat—black beans, chili beans, corn, tomato products, and tortilla shells, for instance. Avocados are the exception. They add a creamy, soothing, and colourful touch to a meal or festive occasion. Nutritional yeast packs extra B vitamins into this dip that can be served with crackers or rice cakes, or spread on bread.

2 ripe avocados
1 clove garlic, minced
1 tablespoon (15 mL) lime juice
1 teaspoon (5 mL) nutritional yeast
1/2 teaspoon (2 mL) tamari or soy sauce
1/4 teaspoon (1 mL) chili powder
2 teaspoons (10 mL) chopped green onion
2 teaspoons (10 mL) chopped fresh cilantro or parsley
Scoop the avocado flesh into a small bowl and mash with a fork until smooth. Blend in the garlic, lime juice, yeast, tamari, and chili powder. Stir in the green onion and cilantro. Adjust the seasoning and serve.

Per 1/4 cup (60 mL): calories: 167, protein: 2 g, fat: 15 g, carbohydrate: 8 g (0 g from sugar), dietary fibre: 5 g, calcium: 15 mg, iron: 1 mg, magnesium: 41 mg, phosphorus: 50 mg, potassium: 626 mg, sodium: 46 mg, zinc: 0.5 mg, thiamin: 0.4 mg, riboflavin: 0.4 mg, niacin: 4 mg, vitamin B 6: 0.6 mg, folate: 71 mcg, pantothenic acid: 1 mg, vitamin B 12: 0.2 mcg, vitamin A: 67 mcg, vitamin C: 10 mg, vitamin E: 1 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0.1 g

Percentage of calories from protein 6%, fat 76%, carbohydrate 18%