A creamy, zesty salsa made with ripe avocado, fresh cilantro, lime, and garlic. Perfect as a dip, spread, or topping that supports heart health, digestion, and inflammation control.
Preparation Time
- Prep time: 10 minutes
- Cooking time: None
- Total time: 10 minutes
- Servings: 4 (about 1 cup total)
Ingredients
- 1 ripe avocado
- 1/2 cup fresh cilantro leaves, loosely packed
- 1 small garlic clove
- Juice of 1 lime
- 1 tablespoon extra virgin olive oil (optional, for smoother texture)
- 2 tablespoons water (adjust to desired consistency)
- 1/4 teaspoon sea salt
- Optional: 1/4 jalapeño or a few chili flakes for heat
Instructions
- Place all ingredients in a food processor or blender.
- Blend until smooth and creamy, scraping the sides as needed. Add more water for a thinner consistency.
- Taste and adjust salt, lime, or heat to your preference.
- Serve immediately, or refrigerate in an airtight container for up to 2 days.
Estimated Nutritional Value (Per Serving – 1/4 cup)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~110 kcal |
| Protein | ~1 g |
| Fat | ~10 g (mostly monounsaturated) |
| Carbohydrates | ~5 g |
| Fiber | ~4 g |
| Vitamin K | ~20% DV |
| Folate | ~15% DV |
| Vitamin C | ~20% DV |
| Potassium | ~10% DV |
Health Benefits
1. Cardiovascular support and satiety
Avocados provide monounsaturated fats and potassium, both linked to reduced blood pressure and improved lipid profiles.
Reference: Fulgoni VL et al. (2013). Avocado consumption and nutrient intake. Nutrition Journal.
2. Anti-inflammatory and antioxidant activity
Cilantro contains quercetin and luteolin, which help neutralize oxidative stress and reduce inflammation.
Study: Chodur GM et al. (2021). Phytochemical profile of coriander. Antioxidants.
3. Digestive health and detox support
Garlic and cilantro support gut microbial balance and liver detoxification, while lime juice aids digestion.
Source: Banerjee SK et al. (2002). Garlic in health and disease. Nutrition Research.
Tips for Best Results
- Use ripe avocado with no dark spots for a smooth and fresh flavor.
- Add lime juice last if making ahead to slow oxidation.
- Use as a dip, spread, or drizzle over tacos, grilled chicken, quinoa bowls, or roasted vegetables.
- For a chunky version, mash by hand instead of blending.
- Optional mix-ins: diced cucumber, red onion, or cherry tomatoes.
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