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Saturday, December 7, 2013

Zucchini & White Bean Guacamole

Another healthy catering gig gave me the opportunity to create a new recipe.

I'm going to climb onto my soapbox for just a moment a remind you all that fats do not make you fat, not when they are healthy fats like avocado. Consumption of fat is needed for the body to work properly (they  raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries and help combat dry skin) so even if you are looking to loose a few pounds, fats should NOT be skipped. That doesn't mean you should go crazy and eat as much (healthy) fat as you want, everything in moderation.

This recipe takes advantage of a classic, guacamole, but it takes it to the next level by stuffing even more nutrients in it using beans and zucchini. Beans area great source of protein and fiber and while zucchini is a mostly water it does offer vitamin A and potassium. Protein, potassium and healthy fats all in one dip with flavor to boot. That is what it's all about, clean eating without giving anything up the flavor.

Whip up a batch and serve as a dip, use a spread on sandwiches or top your salad or taco with this delicious Fat and Happy creation.  You might find eating it with a spoon works too.

Fat and Happy Food Blog Tips and Techniques: For a chunkier guacamole keep the blending time short, creamier guacamole, blend the zucchini and beans longer.

Zucchini, White Bean Guacamole

2 avocados

1 raw zucchini
1/2 cup of cooked white beans (cannellini kidney)
1 large garlic clove
1/4 cup red onion. minced
1/2 lemon, juiced
1 jalapeno (adjust to your spicy preference_

Cut the zucchini into chunks, toss into your blender or food processor along with the garlic, jalapeno and salt, pulse to chop the zucchini into small pieces. Add in the white beans, run the blender on low to mix it finely, leaving some texture.

Cut and mash the avocado with the lemon and mix with the onions. Mix together with the zucchini bean mixture. Enjoy.

1 comment:

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