Kitty's Amazing Fat-Fighting Gucamole

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OK, I know.

It’s been like, six months since I shared my Seriously Ridiculously Good Guacamole with you, and that means it has also been six months since I promised you an alternate, lower fat version of a delicious guacamole.

I didn’t forget. I promise. I just got caught up in the whole, well, eating way too much fattening food thing, that I forgot that I owed you (and my waistline) this simple, healthy and delicious recipe that can be used as a dip, a sandwich spread, a healthy base for coleslaw or salad dressing, or maybe even a topping for a leftover slice of Tortilla Pie. Oh, and did I mention that it will even help your body to burn fat?

So without further adieu…

Kitty’s Amazing Fat-Fighting Guacamole

1 ripe Haas avocado
1/4 cup chopped onion
3.5 oz plain low-fat or non-fat yogurt (use Greek if you can! Mmmm….)
1 small handful fresh cilantro, chopped
juice of a quarter fresh lime
Adobo seasoning, to taste

Mash the avocado in a small bowl, along with a generous squeeze of fresh lime. (Believe it or not, the lime is just for taste in this recipe, as the yogurt contains enough acid and friendly bacteria that keep the avocado from oxidizing and turning brown.) Add the remaining ingredients, and mix well.

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There’s no denying the health benefits of a food like avocado. Each one contains over 9 grams of fiber, more potassium than a banana, loads of cholesterol-lowering oleic acid, and plenty of heart-healthy folate. Unfortunately, many people shy away from this magical fruit, cause at 300 calories a pop, 80% of which is fat, (though it is mostly monounsaturated, aka: the good kind), it doesn’t seem like a sensible choice if you are watching your weight. I know I would have no problem polishing off a whole avocado’s worth of regular guacamole at one sitting, and that would be in addition to whatever I was eating it with.

Enter non-fat yogurt (please, buy the real kind, no ingredients like cornstarch or other fillers should be listed on the label.) Not only does it contain a host of immune system-boosting probiotics, but it also raises levels of HDL cholesterol (aka: the good kind.) But the BEST fact I could possibly share with you about yogurt? It actually helps your body to burn fat. Patients in studies eating a yogurt-rich diet show fat loss of 61% more than non-yogurt eaters, and 81% more loss of belly fat. Can low-fat mayonnaise make that claim? I didn’t think so…

So there you have it folks. It’s guacamole. It’s delicious. It’s good for you, and it fights fat.

Check back next week, when I will share with you my secret recipe for a delicious Minestrone soup that also assists you in balancing your checkbook.

19 comments to Kitty's Amazing Fat-Fighting Gucamole

  • Oh, please bring on that soup…I need it as much as I do the belly fat-burning yogurt guacamole! You don’t have some house cleaning recipes, do you? lol
    Seriously, I’m going to try this…thanks.

  • Julie D

    Wow, this looks great. I love guacamole, and always feel guilt when I eat it. not anymore!

    Do you have a recipe for 6-pack ab beer? :-)

  • I don’t even like guacamole but your recipe makes me want to eat it.

  • Emily Cooks

    What a great idea! Does it wind up very yogurty tasting? i guess I can always whip some up and find out….I think I will add a dash of cumin to mine.

  • Hot. I can certainly use the lighter stuff lately. Looks like we missed meeting up yet again! But I will hopefully be back in the NY groove in March.

  • Anonymous

    Where do you get your nutrition information, Kitty? Your ass? The only thing that can burn fat is good old fashioned exercise. Maybe you should try some instead of hoping that a bowl of guacamole is the answer to your prayers. Duh.

    • irritated

      what a horrible person you are, someone is trying to share great recipes so your diet can compliment your exercise regimen and you bash them? It takes a lot time and effort to do something like this.

  • I don’t think Kitty LITERALLY meant – “You can replace exercise with this guacamole!”
    From personal experience, I can say that eating 1-2 servings of Greek yogurt a day is a great weight loss tip (which I discovered after reading French Women Don’t Get Fat.) Something about that stuff – all the protein? – just sticks with me and keeps me full for longer than any other food/”snack” I’ve discovered. Especially for such a low caloric content. Replacing nutritionally-worthless items like mayo and sour cream with plain yogurt makes a lot of sense and acheives similar taste and consistency.
    Recipe looks great Kitty. Another one I have to add to my list!

  • Kitty, I just discovered your blog and I love it!! Thanks so much for this recipe. I just made some and I’m enjoying it right now–YUM! I can’t wait to see what new offerings you have in the future. And as for grumpy comments, don’t let them bother you. I’m a hobby nutrition aficianado myself and I appreciate any opinions you share. :-)

  • thanks for the comments everyone! And thanks for defending me, Miss Scarlett and Tonia!

    Emily: I bet cumin would be great! I may add some next time too.

    Yeah, the “grumpy” poster (I would have probably said “stick up their ass”, but Tonia is obviously more lady-like than I) is something else, huh? I have the option of deleting comments as I see fit, but I thought we might all get a good laugh from a person who has nothing better to do than hassle food bloggers.

    Anonymous: Life’s too short. Go enjoy some trans fats. You deserve it.

  • This is a very exciting development, as tortilla chips have been on the top ten craveworthy foods of 2008. Thanks!

  • Hey Kitty – I did make this already. Last night! Amazing how crunchy and brown the crust got – LOVED the texture. Oh and I didn’t use bran flakes. Went straight corn flakes. Didn’t want to freak out the husband with all that fiber.
    One thing though – I found the seasoning a little off – I couldn’t find the Emeril mix so I did poultry seasoning and paprika. What’s the ratio of poultry seasoning to paprika? Equal parts? Because I was not likin’ all those herbs in my chicken. Next time I will probably just do salt, pepper and paprika. (I think I just hate poultry seasoning:)
    Anyway. Definitely a keeper. The husband was happy:)

  • I usually make my guac w/ 100% avocado. I’m totally trying this!

  • […] For those of you who still can’t get past the fat/calorie content of a real guacamole, I do have a trick up my sleeve for getting those numbers down in a yummy way, but that’s for another post… […]

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  • Stephanie

    I’ve made something like this and it sounds great, is tasty and healthy, until you mentioned the Adobo, isn’t that mainly MSG?

    • Kitty

      Hi Stephanie, Adobo is a common seasoning blend in Latin cooking, and I always buy the Goya brand. It does NOT have MSG. Goya also makes a product called “Sazon!”, and it’s basically 100% MSG, so make sure you don’t buy that! Thanks for reading!

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