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.