Avocados are rich in vitamin A, potassium, fiber (10 grams), folate. They help to lower blood pressure and LDL cholesterol, while raising good cholesterol (HDL).
I prefer the taste of the dark green, pebble-skin variety.
2 ripe avocados (to check for ripeness, press on peel; it will give and feel soft. If it is too soft, it is not good)
1/2 c. minced onion
1-2 minced serrano chiles. remove seeds, stems (wear plastic gloves when chopping chiles or, wash hands carefully after chopping and do not touch near your eyes.
2-3 Tb chopped fresh cilantro or dried
1 Tb lime juice
1/4 tsp salt
1/4 tsp black pepper OR a pinch of cayene pepper
Cut avocados in half, around the seed. Remove the seed. Scoop avocado out of the peel into a bowl. Mash with a fork until fairly smooth. Add other ingredients. You may add pico de gallo, or your own favorite salsa, if desired. Serve as a dip, on sandwiches or with Mexican style dishes. Will keep several days, covered and refrigerated. Before serving again, stir (oxidation causes browning on top layer).