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Keeping it simple is the best approach

I've had an inbox full of Holy Crap e-mails this week and it's been great to get your feedback. It's amazing how much more fun Chia seed is when you give it a funny name and stuff it in a cookie.

All the positivity has given me a boost; that and the fact my phone whistles at me every time I get an e-mail. The lovely folks at Digicel rescued me from my archaic blackberry and I have a new mini S4 to power my social media. I am a bit behind when it comes to phone technology and have dragged my feet on making the switch, but it's worth it for the pictures alone. This means more delicious pictures of healthy, tasty food, so keep your eyes on the Facebook page!

On the list for the weekend is this superfood guacamole. Now you have made friends with Chia, let's branch out a little. Keep using the Holy Crap (Miles) or it's Nature's Path equivalent Q'ia (Supermart) in your cookies, and try stirring it into yoghurt too. But if you get your hands on some regular Chia seed, test out this little gem.

I am very protective when it comes to guacamole. It's one of my all time favourites and generally, I think that the simpler the better. I was discussing this with Norma the other day at Nonna's Kitchen on Bermudiana Road. She's a big fan of simple recipes (try her hummus because she does it with lime and it's amazing) as the fresh, clean flavours really stand out. But I strayed from my usual recipe the other day and this is definitely one I'll be adding to the mix.

Avocados are bursting with vitamin E and good fats. They can absolutely be part of healthy eating. But if you are sedentary or watching your weight, you also need to remember they are very calorie dense. I am not a “light dipper” by any stretch, so sometimes it's a good idea to scale back. This recipe allows you to enjoy a more filling portion, and it adds more healthy fibre and antioxidants too.

The original recipe used two tablespoons of Chia, but I have scaled it back to one. Add more if you like, but this is a gentle introduction. Either way, enjoy!

Ingredients (serves 5-6 as a dip): 1 very large juicy tomato; 1 tbsp chia seeds; 1 large, ripe avocado; 1 clove fresh garlic, minced; ¼ cup onion, finely chopped; 2 tbsps fresh, chopped cilantro (plus extra for garnish); 2 tbsps freshly squeezed lime juice; Sea salt to taste; Cayenne pepper to taste (start with a pinch)

Method:

1. Dice the tomato into small chunks. Do this in a bowl so that you retain all the juice. Add the chia seeds and stir well to combine. Let it sit for 10 minutes to allow the seeds time to swell.

2. Peel the avocado, take the stone out and mash the flesh in a large bowl with the back of a fork. Add the garlic, onion, cilantro and lime juice and mix well.

3. Add the tomato-chia mixture and stir through.

4. Season to taste and garnish with extra cilantro. Serve with veggie stick or corn chips. I love the Late July chips from Supermart or the Food Should Taste Good chips from Lindos.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda

On the list: A simple guacamole recipe that is oh, so good.

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Published September 27, 2013 at 9:00 am (Updated September 26, 2013 at 9:48 pm)

Keeping it simple is the best approach

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