1 ripe avocado

½ sml Spanish onion finely chopped

¼ green capsicum finely chopped

five – eight drops of Tabasco sauce ( as desired)

1/2 lemon or lime juiced

1 tblspn fresh coriander leaves chopped


Mash avocado with a fork in a bowl

Finely chop onion & capsicum

Add Tabasco sauce and lemon or lime juice to taste.

Mix all ingredients together adding coriander leaves


If you like it creamier, blend some silken tofu through.  This also increase the protein content of the dip.

Health Benefits – Avocado

Avocado is a very good source of healthy cholesterol free fats, fibre, Vitamin K.  This makes it an ideal spread to use on sandwiches instead of butter or jam.  It also contains good levels of vitamin C, B5, B6, E folate and potassium.



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