The right amount and the right type of fat are very important to the body. They play a role in the manufacture and regulation of hormones, help with weight loss, enhance our immune system, help promote healthy brain function, reduce cholesterol, reduce cancer risk, play a role in stabilizing blood sugar, and help to prevent diabetes.
Fats are also important in transporting other nutrients, such as vitamins A, D, E, and K—the “fat-soluble vitamins”. Avocados are full of these healthy fats.
This recipe uses delicious avocados to make a white bean dip rich and creamy – without oil.
Packed Lunch Tip
Sandwiches are a pretty common lunch food for those who don’t have a gluten sensitivity; but, what do you do if you can’t eat gluten? Gluten-free bread is one option for a gluten-free packed lunch, but many find that they enjoy expanding their mid-day meal repertoire beyond the traditional tiffin.
This white-bean guacamole is great for brown-baggin’. Just add some cut veggies and baked chips and you have a quick, easy, and nutritious gluten-free lunch!
Avocados are so yummy – why stop here?
White Bean Guacamole
Yield 2 1/2 cups (approx)
- 1 1/2 cups (15-ounce can) cooked navy or great northern beans, rinsed and drained
- 2 cloves garlic, minced
- 1 teaspoon granulated onion
- 1/2 teaspoon salt, or to taste
- pinch dried oregano
- pinch sweet paprika
- 1 large ripe Hass avocado
- 2 to 3 tablespoons lime or lemon juice
- 1/4 cup diced sweet onion or red onion
- 3 tablespoons finely chopped fresh cilantro
- diced tomatoes
- Drain beans well and place in food processor along with garlic and seasonings. Process until smooth.
- Peel avocado and remove pit. Add avocado and lime or lemon juice to beans. Process until smooth.
- Stir in diced onion. Add salt to taste.
- Transfer to a serving bowl and top with cilantro. Serve with tortillas or baked tortilla chips.
This dip is mild; if you like guac with a kick, add more garlic and onion.