The major type of fat in avocados is monounsaturated fat, which is healthful for the body.

Some people are funny about sharing recipes. And I get that, especially if it’s something

special. So l was extremely pleased when I asked Gabe Georis from Pescadero restaurant in Carmel-by-the-Sea, Calif., if I could share his yummy guacamole recipe with my readers. He said, “Go ahead and share it. Our pleasure.”

But first you have to hear a little nutrition lesson about some of the ingredients in Gabe’s guacamole.

Avocados: One-third of a medium avocado (what is considered a serving size) contains 80 calories, most of which comes from fat. Hold on, though. The major type of fat in avocados is monounsaturated fat, the same healthful type found in olive oil. And these funny fruits with the big seed are loaded with dietary fiber, potassium, copper and B-vitamins that help our bodies convert food into energy.

Chile peppers: If you can stand the heat, these small but mighty peppers are loaded with good-for-you nutrients including dietary fiber, vitamins A and C. Even though hot peppers might inflame your mouth, they contain antioxidant substances that can quell harmful inflammation that can occur inside our bodies.

Lastly, according to the Chile Pepper Institute at New Mexico State University, the chemical (capsaicin) that makes chile peppers hot is the same substance used in some topical medications to relieve muscle aches and pains. Capsaicin is being studied for its role in cancer prevention and weight loss.

Tomatoes: Besides being a major player in many cultural cuisines, including Mexican and Mediterranean eating styles, tomatoes are nutrient-dense superstars. One medium tomato contains just 25 calories and less than 5 grams of carbohydrate. That qualifies it as a “free’ food in diabetes exchange lists. Tomatoes are also rich in antioxidants vitamin C and beta carotene as well as the red pigment lycopene, which could help reduce the risk for prostate cancer.


1 avocado, cut in half

1/3 jalapeno or serrano chile, diced, no seeds

½ small tomato, diced

Diced onion (about equal to the amount of tomato)

Small handful of cilantro leaves

Juice from half a lime

Pinch each of salt, black pepper

and ground cumin

“There is only one small detail that I think makes the difference,” Gabe adds, “and that’s the addition of a pinch of ground cumin. Adjust the recipe for your taste. And I prefer to mash the avocado, still leaving chunks. Some prefer it more ground, but I was taught that in good guacamole you can see two shades of green from the avocado. If it’s too mashed, it becomes one shade of green.”

Quinn is a registered dietitian and certified diabetes educator affiliated with Community Hospital of the Monterey Peninsula. She is the author of “Quinn-Essential Nutrition” (Westbow Press, 2015). Email her at