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Aligned Health Practice is to impart nutrition knowledge and skills to individuals, apply evidence-based research during the healthcare process, take part on the inter-professional healthcare team, and guide many in creating individualized and sustainable practices that align one’s physical, mental, and social well-being.


Chunky Guacamole

A good guacamole recipe is hard to come by, but the search ends here. This recipe is DELICIOUS and loaded with the vegetables to pack more flavor. It is the perfect addition to a meal or as a dip. Avocados offer Vitamin K, Vitamin E, Pantothenic acid (B5), and pyridoxine (B6). A common myth is that avocados are a good source of Omega 3s; however, one would need to eat many avocados to have get enough Omega 3 to have a therapeutic effect (1.5-3.0 g / day of Omega 3s reduces risk of heart disease – which is 7.9-15.7 cups of avocado). Avocados are mainly monounsaturated fats- particularly oleic acid (Omega-9). They do have some polyunsaturated fats; for 1 cup of avocado, there is 2.51 g linoleic acid (Omega 6) and 0.19 g linolenic acid (Omega 3).



4 medium Avocados, ripe

½ small Onion, finely diced

3 tbsp Fresh cilantro, chopped

3 tbspFresh cilantro, chopped

1 large Jalapeno pepper, seeded, finely diced

2 cloves Garlic, minced

1 each Lime, juiced

1 each Lemon, juiced

½ tsp Salt

1 cup Sweet corn kernels, cooked and cooled (can be fresh, frozen, or canned; this is also optional)


  1. Cut avocados in half. Remove the pit. Take a spoon and scoop out the filling, separating the avocado skin from the filling of the avocado. Put in a bowl then mash until the avocado is as chunky or smooth as you desire.

  2. Prepare the rest of the ingredients as directed in the ingredients list. Then, add all the ingredients into the mashed avocado and mix.

  3. Serve and enjoy!


Servings: 6

Serving Size: 1 serving (206 grams)


Image by Ella Olsson


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