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Chunky Guacamole and variations

These dips made with creamy Hass avocados are appealing because of their taste, but also because of their texture.

The avocados are cubed and left chunky, to scoop up in hearty mouthfuls on celery and carrot crudités, or to pile on tortilla or potato chips, crusty toasts or crackers.

This makes it important to choose perfectly ripe avocados. Unlike other fruits, avocados don't ripen on the tree: They are harvested green. Some stores carry ripe avocados; if only green avocados are available, buy them several days ahead to make sure they have time to ripen before they will be used and keep them at room temperature until they soften.

Your ripeness test: Hold the avocado in the palm of your hand and gently squeeze. If the avocado yields, it's ripe. Ripe avocados can be refrigerated for several days until ready to use.

Two Hass avocados (about 1 pound) peeled and pitted make 11/3 cups of mashed avocado, or 2 to 21/4 cups diced avocado.

Avocados contain mostly monounsaturated fat (considered heart healthy). This offers a nutritional advantage over the sour cream, cream cheese or mayonnaise often used in dips.

This recipe for Chunky Guacamole has three suggested variations. Offer all three versions when you're feeding a group, to suit varying tastes.

Chunky Guacamole

Makes about 1 cup

• 1 fully ripened Hass avocado
• 1 tablespoon chopped green onion (scallion)
• 1 teaspoon lime juice
• 1/4 teaspoon minced garlic
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Cut avocado in half lengthwise around the pit; twist to separate the halves. Strike the pit with the blade of a sharp knife, and remove pit. Cut the flesh into cubes; using a large spoon, scoop flesh out of skin into medium bowl. Gently toss with green onion, lime juice, garlic, salt and pepper, being careful not to mash avocado.

Per 2 tablespoons: 38 calories, 0 g protein, 2 g carbohydrates, 4 g fat (0 g saturated), 1 g dietary fiber.

Variations

Fiesta Avocado Dip: In a small bowl, combine one-half of the guacamole with 2 tablespoons shredded pepper Jack cheese, 2 teaspoons chopped sun-dried tomato and 2 teaspoons finely diced jalapeño chilies. Gently fold in the remaining guacamole, being careful to keep the avocado chunky. Garnish the dip with additional diced avocado and thin slices of jalapeño chilies, if desired. Makes about 1 cup.

Per 2 tablespoons: 46 calories, 1 g protein, 2 g carbohydrates, 4 g fat (1 g saturated), 1 g dietary fiber.

Avocado Crab Dip: In a small bowl, combine one-half of the guacamole with one 6-ounce can well-drained and flaked crab meat, 1/3 cup softened cream cheese, 2 tablespoons minced celery and some chopped fresh chives. Gently fold in the remaining guacamole, keeping the avocado chunky. Garnish the dip with additional diced avocado and chives, if desired. Makes about 1-1/2 cups.

Per 2 tablespoons: 60 calories, 3 g protein, 1 g carbohydrates, 5 g fat (2 g saturated), 1 g dietary fiber.

Mexican Spinach Dip: In a small bowl, combine one 10-ounce package frozen, thawed and drained chopped spinach with 1/2 cup sour cream, 3 tablespoons minced onion, 2 tablespoons chopped fresh dill, 1/2 teaspoon salt and a dash ground red pepper. Gently fold in the guacamole, keeping avocado chunky. Garnish with avocado slices and dill sprigs, if desired. Makes about 1-3/4 cups.

Per 2 tablespoons: 42 calories, 1 g protein, 2 g carbohydrates, 4 g fat (1 g saturated), 1 g dietary fiber.

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