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Gluten-Free Recipe

Gabriel’s Guacamole

its immune system. Here are a few names that you might have heard: vitamin E, vitamin C, vitamin A, beta carotene, and selenium. Vitamin E is found abundantly in vegetable oils of all sorts. Nuts such as walnuts, peanuts and almonds are recom- mended. There is also a range of seeds as well as olives, avocados, wheat germ and liver that contain a healthy amount of Vitamin E. Green and leafy vegetables are a good source as well. In fact, the darker the colour of the vegetables, the better a vitamin source they are. Make citrus fruits such as oranges, grapefruit and lemon juice a part of your diet for Vitamin C. Vegetables such as broccoli, tomatoes, bell peppers, potatoes, cantaloupe and strawberries are also ideal sources besides the green leafy vegetables. Seafood and meats like beef, pork and chicken contain sele-

nium, as do Brazil nuts, brown rice, and whole wheat bread that you use for sandwiches. Beta-carotene is a forerunner to vitamin A (retinol). This is found in liver, egg yolks, milk, butter, spinach, carrots, squash, broccoli, yams, toma- toes, cantaloupe, peaches, as well as grains. Other fruits and vegetables such as mangoes, papayas, pumpkins, bell peppers, apricots and sweet potatoes are abundantly rich in beta-carotene. Colour your meals! An easy way to get all your vitamins and antioxidants is to ensure you are eating a co- lourful meal full of fruits and vegetables. Mix some of your standard favourite veggies with some seasonal special- ties such as squash in the fall and lots of coloured berries in the summer. For more details about antioxidants and healthy eating, check out www.eatrightontario.ca.

Preparation Time: About 10 minutes Serves: 6

This very tasty gluten-free recipe for guacamole comes to us from Gabriel’s in Santa Fe, New Mexico. Use it as a springboard by adding more seasonings to your taste. Try it with 1/2 teaspoon jalapeño, 4 teaspoons onion and 4 teaspoons lime juice. Prep Time: About 10 minutes. Ingredients 2 medium Hass avocados, peeled, pitted and diced 1/4 teaspoon minced garlic 1/4 teaspoon finely chopped jalapeño 1/4 cup chopped tomatoes 1 teaspoon finely chopped onion Kosher salt 2 teaspoons fresh lime juice 2 teaspoons chopped cilantro Preparation Coarsely mash avocados, garlic and jalapeño with a wooden spoon until the avocados are creamy but still very chunky. Add the tomato, onion, and salt to taste and stir together. Sprinkle with lime juice and cilantro, then stir and taste once more. Add more garlic, jalapeño, onion, salt, lime juice, or cilantro as desired. Serve with tortilla chips.

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