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As demonstrated in the “Food, Family, Football” episode of Live It – October 2017

Watch the episode here.

Related recipe: Layered Enchilada BakePico de Gallo

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  • 5 ripe avocadoes
  • 2 limes, juiced
  • 1 cup finely diced white onion
  • ¾ cup cilantro leaves, chopped
  • 1 large tomato, finely diced
  • Salt to taste
  • Finely chopped jalapeno to taste (optional)
  • Garlic – grated whole clove or powder to taste (optional)
  • Cumin powder to taste (optional)


  1. Slice avocados in half, remove seed and scoop avocado out of the shell into a large bowl.
  2. Add juice of one lime and mash avocado with a fork or potato masher.  
  3. Stir in onion, cilantro, tomato and any other optional ingredients.
  4. Season with salt to taste and serve immediately. Store leftovers in the refrigerator for a few days; however, some browning may occur.

Nutrition Facts

Amount per serving
Serving size: 1/16 recipe

Calories  97.9

Total Fat  8.4 g

    Saturated Fat  1.2 g

Polyunsaturated Fat  1.0 g

Monounsaturated Fat  5.3 g

Cholesterol  0.0 mg

Sodium  42.0 mg

Potassium  321.6 mg

Total Carbohydrate  6.2 g

Dietary Fiber  4.1 g

Sugars  0.7 g

Protein  1.3 g

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit