An inviting avocado-free guacamole swap

A typical guacamole contains 200 calories per half cup, as heart-healthy avocados pack a high-calorie punch. So, why not try making guacamole with asparagus instead? Asparagus offers the gut-healthy prebiotic, inulin. It’s also a rich source of vitamin K and B vitamins. Substituting asparagus for avocado slashes calories, too — whittling them down to 30 calories per serving.

Serve with vegetables such as cucumber, red peppers, celery or carrots instead of chips for even more calorie savings.

Ingredients

  • 1.5 pounds asparagus, with tough part of stalk removed and cut into 1- to 2-inch pieces
  • 1 tbsp fat-free plain Greek yogurt
  • 1/4 cup chopped cilantro
  • 3 green onions, root tips discarded and chopped into small pieces
  • 1/2 jalapeno pepper, seeded and finely minced
  • 1 tbsp finely minced garlic
  • 1/2 tsp Worcestershire sauce
  • 2 dashes hot sauce
  • Salt and pepper to taste
  • 1 large tomato, diced

Ingredient health benefits

  • Asparagus. This stalky vegetable has bone-strengthening vitamin K and skin-softening vitamin E, as well as essential B vitamins folate (B9), riboflavin (B2) and thiamine (B1). And that’s not all! Asparagus is a source of flavonoids and fiber (both types!) to lower unwanted inflammation and your cholesterol levels, while the mineral potassium helps regulate your blood pressure.
  • Greek yogurt. The base for this delicious dip, Greek yogurt is bursting with benefits. It’s no secret that it has calcium to fortify your bones, but it’s also rich in protein (twice as much as the traditional variety) for healthy muscles. Your “good” gut bacteria can also use the natural prebiotics to keep your digestion moving and grooving.
  • Garlic. It’s a common ingredient, but that doesn’t make it any less remarkable! Garlic may bolster your immunity and lower your blood pressure as a regular part of your meals. It might also have a natural ability to fight bacteria that can make you sick, like E. coli or Salmonella.
  • Tomatoes. Diced or sliced, tomatoes provide more than just a splash of color. They have vitamin C and vitamin K, potassium and our good friend, folate. The antioxidants lycopene and beta-carotene give tomatoes their color and work with fiber to help reduce cholesterol and inflammation.

Directions

  1. Prep vegetables and herbs.
  2. Put an inch of water in a pot and insert a steamer basket. Cover and bring to boil.
  3. Add asparagus to steamer, cover pot, turn down heat to medium-low and steam for 5 minutes or until tender.
  4. Toss all ingredients, with exception of tomatoes, into a blender or food processor and puree until smooth.
  5. Scoop into a bowl and chill until cool.
  6. Garnish with chopped tomatoes.

Nutrition information (per serving)

Makes 10 servings

Calories: 30
Total fat: 0 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 75 mg
Total carbohydrate: 6 g
Fiber: 3 g
Sugars: 3 g
Protein: 3 g

— Recipe provided by Digestive Disease Health Team Dietitians.