Let’s Guac About It

By: Allison Witmer, B.S. in Nutritional Sciences from The Pennsylvania State University
Submitted by Redner’s Markets

Keeping with the trend, avocados popularity continues to grow. They can be seen anywhere: toast, salads, sandwich toppings, dressings, smoothies, mousses – the list goes on and on! Even as culinary creations continue to evolve, the time-tested favorite way to enjoy avocados will always be guacamole.

You can’t go wrong when preparing guacamole for your next get-together. Avocados contain 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid. Additionally, they are naturally sodium and cholesterol free and full of “good” fats – good meaning monounsaturated. These fats can help to lower blood cholesterol, leading to a healthy heart.

Even though avocados contain these healthy fats, do not forget that fat is still fat! One serving is about 1/3 of a medium avocado, and contains approximately 80 calories and 6 grams of fat. When made into guacamole, it can be much easier to consume a larger portion; which is important to keep in mind when dipping in chip after chip! Keep your portions in check by making a small plate for yourself. This will help you to be aware of how much you are actually consuming. If you don’t want to skimp on the portion size, try lightening up this delicious dip! Greek yogurt can be added to guacamole to reduce the calorie content and keep you fuller with its added protein.

Greek Yogurt Guacamole

Serves: 12

4 ripe medium avocados, seeded and peeled
3 limes, juice only
2 medium tomatoes, diced
1 medium white onion, finely chopped
¼ tsp. freshly ground black pepper
½ tsp. salt
2 cloves fresh garlic, minced
1/8 tsp. cumin
1/8 tsp. cayenne pepper
1 jalapeño pepper, chopped fine
1 bunch cilantro, chopped
1 cup nonfat plain Greek yogurt


Place avocadoes in a bowl and mash with a fork until desired consistency is reached. Mix in the remaining ingredients and serve!

Nutrition Facts: 97 Calories, 7g. Total Fat, 1mg. Cholesterol, 62 mg. Sodium, 8g Carbohydrates, 4g. Fiber, 3g. Protein.

Tip: Guacamole is a very versatile recipe! Try experimenting with different add-ins like grilled corn, bacon or kale and slice up fresh veggies in place of chips.

Redner’s Warehouse Markets

On March 1, 1970, Earl and Mary Redner placed their savings and faith into Earl’s dream to open a grocery store, and run it his way.  Forty-five years and 53 stores later, Earl’s purchase of two failing stores has blossomed into the fulfillment of his dream to operate a successful family, employee, and locally-owned company throughout Eastern Pennsylvania, Maryland and Delaware.

Redner’s prides itself on being an adaptable and flexible company, able to accommodate to industry changes. Redner’s was the first supermarket in Pennsylvania to have scanners, the first to have a recycling program, one of the first to have in store pharmacies, salad bars, and the first employee-owned supermarket in the United States. Redner’s is committed to supporting the local community in which each Warehouse Market and Quick Shoppe is located, through a variety of supportive partnerships, community outreach, and enrichment programs.   Through their HealthCents program, featuring dietician Meredith McGrath, RD LDN, Redner’s is dedicated to improving the well-being of their customers.  This program offers consumers practical nutrition and lifestyle advice for incorporating a wide variety of foods in a healthful diet and lifestyle, and making healthy choices that are affordable and easy to apply to everyday life. 

 We are honored and proud to call Redner’s a loyal community supporter and sponsor of Guts and Glory since our inception. Look for them at Guts and Glory 2017 and learn how you can make healthier nutritional choices!

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