Heart Healthy Guacamole with Crab and Mango Recipe

Having a little fat at each meal is good thing, a very good thing!

In college, after I lost my “Freshmen 15” I feared fat.  I steered clear from nuts and cheese.  I was a low-fat junkie.  I was always hungry, in a bad mood and would often restrict myself so much during the day that after dinner I’d still be starving!  That didn’t end well, as many of you know.

The low-fat craze that began in the 80’s did not produce weight loss.  It created an illusion that people could eat more!  On top of that, most products that take out fat add in more sugar.  This has a funny effect on our appetite and causes you to have the “can’t eat just one” syndrome that often seems like you get hungrier as eat you more.

Our bodies need fat!  Fat in your diet does not mean fat on your body either.  In order to properly metabolize and utilize nutrients we need fat in our diets.  Of course, too much of anything can be a bad thing and the science behind what is and is not healthy may change tomorrow.  For some good reading on the debunking of other health myths check out this article featuring Michael Pollan.  The fat you want to stay away from for the most part is from processed foods and refined carbs, aka trans fats.  Even saturated fat these days from natural sources like coconut oil is getting praise from health professionals.

But one thing we do know, is that the fat found in an avocado is good for you!  I try to eat a little fat with each meal I eat, from a teaspoon of flaxseed in my breakfast pancake to a 1 tablespoon of olive oil on my salad.

This past week, I visited The Atlantic on Martha’s Vineyard and had the most amazing guacamole.  I searched online for a recipe to recreate it and thought I would share it with you all.

Guacamole with Crab and Mango

  • 4 Avocados
  • 1/2 Red onion diced
  • 1 Small tomato seeded and diced
  • 2 Cloves garlic minced
  • 1/2 Jalapeno finely diced
  • Chopped fresh cilantro to taste
  • 1/2 Teaspoon cumin
  • Juice from 2 limes
  • 1 Mango cubed
  • 1/2 Cup fresh lump crab meat
  • salt
Halve avocados lengthwise around pit. Remove pit with a large spoon, then scoop out flesh into a bowl. Squeeze the lime juice into bowl. Add cilantro, cumin, and garlic. Mash with a fork to desired consistency. Fold in tomato, onion, jalapeno, mango, and crab. Season with salt to taste.

Were you once afraid of fat in your diet like me?  If so, how did you finally overcome it or learn the truth?

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