Guacamole Indian Style & Mango Salad

avocadosAs VicFitLa fans know, I love food.  I love looking at it, I love making it and best of all I love eating it! And you should too.  There is no excuse for lazy or bland choices.  You don’t have to eat “boring” in order to be healthy, nor will it kill you to take five minutes to prepare something you can snack on for several days.  Plus, a healthy, balanced snack will not only fuel your system it will also help you feel more satiated. So enough lecturing and on to my recommended snack:  (I don’t have good pictures, because I was starving when I made it and didn’t take time to plate it nicely.)

Guacamole Indian Style and Mango Salad:mangoes

  • 2 Ripe Avocados
  • 1 TB lemon juice
  • 1/2  – 1 tsp minced Thai or Serrano Chile
  • 1/4 tsp of salt
  • 1/2 tsp minced garlic
  • 1 TB Veg/Olive Oil
  • 2 tsp brown mustard
  • 3/4 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp turmeric
  • 1 package of pappadums
  • 1 ripe mango
  • handful of pepitas (green pumpkin seeds)
  • Cilantro, lightly chopped

*A couple of notes: 1) I didn’t have brown mustard only Coleman’s Hot English Mustard on hand.  Which is fine as a substitute but I cut down the amount to 1 tsp and lightened up on the minced Chili. 2) If you don’t like mangoes, try substituting papaya, pineapple or orange sections; the citrus will really complement the flavor of the guac. 3) Pappadums may not be the best starch choice because they are lightly fried. But they are made of rice and chick pea flours making them relatively high in protein and lower on the glycemic index. Plus, if your snack is high in nutrients and well-balanced you can splurge a little  bit to give it taste, variety and in this case crunch! Most grocery stores now carry packages of pappadums – they even come in different flavors.



Step One: Blend/Mash with a fork these ingredients: Avocados through the garlic.

Step Two: Heat the oil in a skillet, then stir in the mustard for 90 seconds.  Stir in the remaining spices, remove from heat and let stand two minutes.

Step Three: Blend the avocado mixture with the spices.

Step Four: Peel and thinly slice the mango into skinny strips.  Toss the strips with a giving handful of pepitas.

Step Five: Top the guacamole and mango salad with some chopped fresh cilantro (Unless, you’re like my cousins, who think cilantro tastes like soap…that’s ok, I forgive them. To me beets taste like dirt!)

Step Six: Instead of tortillas or chips, Spoon the guacamole on to the pappadums.

Step Seven: Revel in how amazing this tastes together!



Now, while you’re licking your lips I’m going to quickly explain how this is a balanced snack.  The protein lies in the pepitas (so be generous with them.) The starchy carb comes from the pappadum and the fruit comes from the mango and avocado.  When combined together it represents a balanced nutritional snack.  We don’t even need to go into the individual vitamins and minerals present – but let’s just say they are well-represented.

As for portion control – the other aspect of a good snack (150-300 cal.) – you want to use 1 pappadum (@ 176 cal.) Since they are more fragile than chips you can’t overload it with dip – so we’re looking at a 2-4 TB of guacamole and a 1/3 – 1/2 cup of mango salad.

And remember: Don’t Be Afraid of Your Food!

avocado tree

Fast Food Challenge

Asian Themed Meatballs, Veg and Noodles

Asian Themed Meatballs, Veg and Noodles

Fast Food – As we know it is without debate horrendous for you – filled with fat, salt and chemicals and low on nutrients.  But what if we redefined “Fast Food” to mean great tasting food, high in nutrient content and needing minimal preparation?  I challenge you to consider your options and realize you have so many resources!

If you have a “Fast Food” recipe you’d like to share, speak up here!

This was a quickie meal pulled together in less than 20 minutes and delicious as leftovers!

  • Low Sodium Tamari or Soy Sauce
  • 2 tsp of fresh minced ginger
  • 2 garlic cloves minced
  • a splash of sesame oil (and I mean a splash, not a cannonball!)
  • 1 tsp of honey
  • red chili flakes (to taste)
  • 1 Lb package of meatballs
  • 1 cup of cherry tomatoes, halved
  • 1 onion, chopped
  • 4 cups of fresh spinach leaves, rinsed and torn
  • 1/2 box of Pasta = 4 servings (I used spagetti because that’s what I had on hand, but to make it more Asian and to vary your carb source try soba (buckwheat) or rice noodles)
  • Juice of one lime (to taste)

1) Combine Tamari through chili flakes and pour over the meatballs (marinate for an hour.)

2) Boil the water and cook pasta according to the package directions.

3) Sautee the onion with a small bit of sesame oil over medium heat; add the meatballs, marinade and tomatoes. Cook for about 8 minutes and add the spinach.  Continue cooking until the meatballs are cooked through about 8 more minutes.

4) Drain the pasta and return it to it’s pot.  Toss the meatball and veggie mixture into the pasta and toss until well-combined. Squeeze a little lime juice over the mix and “Dig In!”