Avocado each day keeps the heart doctor away! With healthy unsaturated fats and tons of fibre, vitamins and other phytochemicals, avocados are a nutrition powerhouse. And they are so fun to eat, especially as a simple, creamy dip like guacamole. It’s easy to vary this recipe to mix up the flavour, colour and even texture. Encourage food literacy by getting kids in the kitchen doing the mashing.


12 child-size portions
Preparation Time
10 minutes
Cooking Time
Common Allergens
none (unless adding optional ingredients)
Equipment List
Mixing bowl
Masher or strong fork
ripe avocados
Juice of 1 lime
½ tsp
¼ tsp
black pepper
clove garlic, minced
Optional additions
ground cumin, fresh cilantro, chopped tomatoes, toasted & chopped pumpkin seeds, plain yogurt, crumbled feta cheese, cooked & chopped corn kernels, diced green onion 

1.    Combine all ingredients in a bowl and mash well.
2.    If you need to hold the guacamole prior to serving, save the pits to place on top of the dip in the refrigerator to keep it from browning. Otherwise, serve immediately with low sodium corn chips, whole grain crackers or pita and raw veggies like sliced cucumber, bell pepper and/or jicama. Jicama is a root vegetable commonly eaten in Mexico and Central America but available in BC in many grocery stores—it’s got a fabulous crunch.

Source: Nicole Fetterly, RD
Childcare facilities with 8+ children should check with their Licensing Officer about what is needed to serve food.