Game-Day Guacamole With a Secret Ingredient
By JESS BARRON
The Snack Food Association deems the Super Bowl “the biggest snacking day of the year,” and it’s the number two food consumption event of the year, second only to Thanksgiving.
Potato chips, the most popular game day snack food, will account for 27 billion calories and 1.8 billion grams of fat consumed nationwide. Chips, pizza and beer are three of the most frequently consumed foods on Super Bowl Sunday.
Believe it or not, many Super Bowl viewers are snacking smart and getting their vitamins, because veggies topped the list of the most popular foods eaten on Super Bowl Sunday in 2015. So, you’re in good company if you’re planning to bring a fresh veggie platter to your Super Bowl party!
In addition to veggies, one fruit in particular is becoming increasingly popular at Super Bowl parties over the past ten years: the avocado! This year, the Hass Avocado Board predicts that Americans will consume approximately 278 million avocados during the Big Game (13 percent more avocados than they did last year!) In other words, the amount of avocados consumed during the Big Game on Sunday would be enough to fill a football field end zone to end zone over 40 feet high.
But What About That Secret Ingredient?
Score a touchdown at your Super Bowl party with a new game day guacamole recipe that is more nutritious, just as tasty and less caloric because it contains a secret ingredient.
Shhhh! Don’t tell anyone: It’s steamed asparagus!
Yes, it’s true. You can easily enhance your guacamole by “hiding” a nutritious veggie inside. Adding two cups of steamed asparagus to your guacamole will add in vitamin A, iron, and vitamin C, while cutting the fat and keeping the creamy texture and delicious flavor. No one will know the difference — unless you tell them.
If you really want to up the flavor profile of your guacamole (and you are OK with non-vegan guac), there is an additional ingredient you can consider adding. Try 1/3 cup of crumbled goat cheese. Finally, if you want to increase the protein in your dip (and protein helps you to feel full!), you can add 1/2 cup of plain greek yogurt.
Read on for the full recipe and calories, fat, carbs and protein counts.
Calories: 90 calories
Fat: 5 grams
Carbs: 6 grams
Protein: 3 grams
(To see the complete nutrition information view the recipe built with LIVESTRONG.COM’s Calorie Tracker.)
TIP: If you’d like to increase the protein content and you’re OK with adding dairy, add 1/3 cup of crumbled goat cheese — trust us, it will give your guac a tangy flavor! — and/or 1/2 cup of plain Greek yogurt to the recipe and blend in with the avocado and asparagus. You will up the protein to about three grams per serving (from one gram per serving when made without goat cheese and yogurt).
Prep Time: 10 minutes
Serves: 8-10 people
Yield: Approx 3 cups
Serving Size: 4-5 Tablespoons
* 2 cups chopped steamed asparagus
* 2 avocados, pitted and peeled
* OPTIONAL: 1/3 cup crumbled goat cheese
* OPTIONAL: 1/2 cup plain Greek yogurt
* 1 tomato, chopped
* 1/2 diced red onion
* 2 serrano or jalepeno peppers, chopped
* 2 cloves garlic, peeled and chopped
* 1/4 cup cilantro, finely chopped
* Juice of 2 limes
* 1/2 tsp cayenne pepper
* 1/4 tsp freshly ground black pepper
* 1/4 tsp sea salt
1. Steam the asparagus over one inch of water until tender (approx 6-8 minutes), and then chop into one-inch pieces.
2. Combine the steamed asparagus, lime juice, spices (and optional goat cheese and or plain Greek yogurt) and avocado in a blender or food processor and blend until smooth.
3. Add red onion, serrano peppers, tomato and cilantro and blend together.
4. Remove from the mixer and put in a bowl to chill in the fridge. Serve cold, and enjoy with baby carrots, celery and broccoli. And OK, maybe some (organic) corn chips. (Choose organic chips if you want to avoid GMO corn – 88 percent of the corn grown in the U.S. is GMO.)
P.S. My pre-game strategy is to use LIVESTRONG.COM’s free MyPlate Calorie Tracker App to create a game day (eating) plan in advance of Sunday. If you input the food, snacks and drinks that you think you'll be consuming on Sunday, you can get an advance peek at the calories, macronutrient, and nutritional balance in the snacks and drinks you're planning to consume.
Readers – Are you planning on watching the Super Bowl this Sunday? Which team are you rooting for? What is your favorite Super Bowl snack? Do you have a favorite guacamole recipe? Will you try adding asparagus, greek yogurt and/or goat cheese? Leave a comment below and let us know.
Jess Barron is Editor-in-Chief of LIVESTRONG.COM. Read some of her other health and fitness articles here. A longtime foodie and fan of Farmer's Market food, Jess particularly loves heirloom tomatoes, fresh figs with burrata cheese, and anything with pumpkin or peanut butter in it! Her love for food fuels her desire to exercise daily. In the summer of 2012 Jess lost 20 pounds in a test group for a new fitness program. Some of her favorite workout routines include walking, running, yoga, P90X, INSANITY, and mixed martial arts. Jess's writing can also be found at Poprocks.com. She has appeared on MSNBC's "The Most," ABC News Now, and XM satellite radio and her writing has appeared on Wired.com and Yahoo!