Tortilla Chips & Guacamole

Avocados are packed with nutrients that offer many health benefits. They're rich in monounsaturated fats, which help lower bad cholesterol (LDL) and maintain good cholesterol (HDL). Studies show that avocados can reduce total cholesterol, lower blood triglycerides, and increase HDL cholesterol. They also contain a small amount of Omega-3 fatty acids, which are good for brain health.

High in fibre, avocados promote a healthy digestive system, helping to prevent constipation and maintain regular bowel movements. The fibre also helps you feel full longer, which can reduce overall calorie intake. Interestingly, avocados have more potassium than bananas, which is important for healthy blood pressure and proper muscle function. While avocados are nutritious, they are also high in calories due to their fat content. Enjoy them in moderation as part of a balanced diet.

Incorporating avocados into your diet is easy thanks to its versatility and rich, creamy texture.

Whether enjoyed on toast, in salads, smoothies, or as a delicious guacamole, avocados are a versatile and healthy food choice. The combination of the crispy tortilla chips and creamy rich guacamole can be a flavourful and satisfying snack option that offers a combination of healthy fats, fibre, vitamins and minerals. It is also a fantastic choice for both vegans and vegetarians.

Enjoy this simple recipe and if by any chance, you have any leftover guacamole, feel free to use it as a spread on your toast. To be honest though, you won’t have any left!

Serves 4 – 6 people

Ingredients

Tortilla Chips:

  • 8 wholemeal tortilla wraps

  • Oil spray

  • Salt to taste

  • Seasoning e.g., chilli powder, cumin (optional)

Guacamole

  • 2 ripe avocados

  • 1 lime / lemon, juiced

  • ¼ cup red onion, finely chopped

  • ¼ cup fresh cilantro or coriander, chopped

  • 1 small tomato, diced

  • Salt and ground black pepper to taste

  • Chilli or jalapeno pepper, finely chopped (optional)

Instructions

For Tortilla Chips

  1. Preheat the oven to 180 degrees Celsius.

  2. Stack the tortillas on top of each other and cut them into 8 wedges using a sharp knife.

  3. Lightly spray both sides of the tortilla wedges with the oil spray.

  4. Season the tortilla wedges with salt and seasonings, if desired.

  5. Arrange the tortillas in a single layer on baking trays lined with baking / parchment paper. Make sure they are not overlapping to ensure even baking.

  6. Place the baking trays in the preheated oven for 10-15 mins, or until the tortilla chips are crisp and golden brown. Keep a close eye on them close to the end of the baking time to prevent them from burning.

  7. Once the tortilla chips are done baking, remove them from the oven and let them cool on the baking sheets for a few minutes. They will continue to crisp up as they cool.

For Guacamole

  1. Cut the avocados in half lengthwise and remove the pit.

  2. Scoop out the flesh into a mixing bowl.

  3. Use a fork to mash the avocados to your desired consistency.

  4. Squeeze the juice of one lime / lemon over the mashed avocados. This not only adds flavour but also prevents the avocado from browning.

  5. Add the red onion, tomato and cilantro / coriander to the bowl with the mashed avocados.

  6. Season the guacamole with salt and freshly ground black pepper to taste. You can add the chopped chilli/jalapeno pepper for extra heat, if using.

  7. Gently fold all the ingredients together until well combined. Be careful not to overmix as you want to keep some texture in the guacamole.

  8. Garnish with additional chopped cilantro / coriander, if desired

  9. Serve immediately with tortilla chips.