Congo Avocado Cream is a rich and versatile condiment that enhances a variety of dishes with its creamy texture and fresh flavor. Originating from Congo, this delightful avocado-based spread combines the goodness of ripe avocados with tangy sour cream, zesty lime juice, and aromatic garlic. It’s an excellent way to incorporate healthy fats and essential nutrients into your meals.
Avocados are native to South Central Mexico but have spread globally, becoming a staple in many cuisines. The inclusion of avocados in Congolese cuisine highlights the region's adaptation of global ingredients to create nutritious and flavorful dishes. Congo Avocado Cream reflects this fusion by combining traditional ingredients with modern tastes.
Ingredients:
- 2 ripe avocados
- 1/4 cup sour cream
- 1 clove garlic, minced
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
1. Prepare the Avocados: Cut the avocados in half, remove the pit, and scoop the flesh into a mixing bowl.
2. Mash the Avocado: Use a fork to mash the avocado until smooth and creamy.
3. Combine Ingredients: Add sour cream, minced garlic, and lime juice to the bowl. Mix well until fully combined.
4. Season: Add salt and pepper to taste, adjusting the seasoning according to preference.
5. Final Mix: Stir to ensure all ingredients are evenly mixed.
6. Serve: Transfer to a serving bowl and optionally garnish with lime wedges or chopped cilantro.
Notes:
- For a vegan version, substitute with a non-dairy sour cream alternative.
- This recipe yields 4-6 servings, depending on portion size.
- Store in an airtight container in the refrigerator for up to 2-3 days. The cream may brown over time but remains delicious if used promptly.
Congo Avocado Cream is a delightful way to enjoy the health benefits of avocados, including healthy fats, fiber, and essential vitamins. It’s perfect as a dip, spread, or topping, offering a nutritious twist to traditional condiments.
Nutrition Value:
1. 2 ripe avocados
- Calories: 480
- Carbohydrates: 24 grams
- Protein: 6 grams
- Fat: 44 grams
- Sodium: 10 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in Vitamin E, Vitamin C, and Vitamin K
- Minerals: Contains potassium, magnesium, and folate
- Nutritional Benefit: Avocados are high in healthy monounsaturated fats and fiber, which support heart health and digestion. They also provide essential vitamins and minerals that contribute to overall wellness.
2. 1/4 cup sour cream
- Calories: 60
- Carbohydrates: 2 grams
- Protein: 1 gram
- Fat: 5 grams
- Sodium: 20 milligrams
- Cholesterol: 20 milligrams
- Vitamins: Contains small amounts of Vitamin A
- Minerals: Provides calcium and phosphorus
- Nutritional Benefit: Sour cream adds a creamy texture and tangy flavor. It contains fats and calcium that support bone health, but should be used in moderation due to its calorie and fat content.
3. 1 clove garlic, minced
- Calories: 4
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C and small amounts of Vitamin B6
- Minerals: Provides manganese and calcium
- Nutritional Benefit: Garlic is known for its antioxidant properties and can support immune function and cardiovascular health. It adds flavor with minimal calories.
4. Juice of 1 lime
- Calories: 11
- Carbohydrates: 4 grams
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin C
- Minerals: Contains small amounts of calcium and potassium
- Nutritional Benefit: Lime juice adds a tangy flavor and is rich in Vitamin C, which supports immune health and skin vitality.
5. Salt and pepper to taste
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Depends on the amount used
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Salt provides sodium; pepper contains small amounts of manganese and iron
- Nutritional Benefit: Salt and pepper enhance the flavor of dishes without adding significant nutritional value. Salt should be used in moderation to avoid excessive sodium intake.
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