Skip to main content

Guacamole and Vegetable Sticks

Preparation: 10 mins

Cooking: 0 mins

Serves 4, costs under £4.00

Ingredients

  • 2 Avocados (390g) (Large Sized)
  • 3 Garlic Cloves (9g)
  • 2 Spring Onions (20g)
  • 2 Teaspoons Olive Oil (6g)
  • 1 Pinch Chilli Powder (1g)
  • 1 Lemon (0)
  • 2 Carrots (160g) (Medium Sized)
  • 1 Sticks Celery (30g)
  • 1 Piece Cucumber (180g) (Approx. 3 Inches Long)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Wash the carrots, celery and cucumber and chop into sticks.
  2. Peel and finely chop the garlic.
  3. Wash and finely chop the spring onions.
  4. Cut the avocado in half lengthways around the stone and open the two halves. Remove the stone. Scoop out the flesh into a bowl and mash with a fork.
  5. Add the garlic, spring onions, olive oil, chilli powder and the juice of the lemon to the avocado and mix well.
  6. Serve with the vegetable sticks.

Nutritional Information


Per 100g
Per 204g serving (% ref. intake)

Energy Kcals
116.00
236.00 (12.00%)
Energy Kj
477.00
972.00 (12.00%)
Protein
1.30g
2.70g
Total Fat
10.20g
20.80g (30.00%)
Saturated Fat
2.10g
4.30g (22.00%)
Carbohydrates
2.90g
6.00g
Total Sugars
2.00g
4.20g (5.00%)
NSP Fibre
2.40g
5.40g
Sodium
12.00g
25.00g
Salt
0.01g
0.10g (1.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.