Summertime: Reap the Benefits of Guacamole and Avocados

06/24/2010 03:44 pm ET | Updated May 25, 2011

With the kickoff of the 2010 World Cup this past Friday, I've been glued to ESPN and ABC a decent amount this weekend. When you've got a group of soccer fans hovered around a TV, I can't think of any snack more crowd-pleasing than guacamole and chips. Guacamole's gotten some bad press, so here are some info to help dispel a couple of misbeliefs:

a) Avocado is packed with incredibly healthy omega-3, mono-unsaturated fats, which are great for your heart, cholesterol, anti-aging and wrinkles.
b) Avocado or guacamole will not pack on extra pounds, unless of course you're eating massive quantities of it on a daily basis.
c) A 1/2 cup of sliced avocado is just 117 calories and 10g of good fat, so don't stress about the number! You'll always find that healthy fats and fresh ingredients fill you up fast. Avocado is so rich and creamy that even a small amount goes far to satisfy you quickly. Take-home message: eat up, about 1/3 cup of guac per serving and just watch those chips -- a serving or so, about 15 chips, and you're golden.
d) Avocado is actually a fruit, who knew!?
Here's my super-simple recipe for killer guacamole, great for World Cup watching and beyond.

Guacamole with Tomato & Jalapeno

2 avocados, peeled and pitted
juice of 1 lime
1/2 teaspoon salt
1/4 teaspoon cumin
1 medium vine-ripened tomato
1/4 cup red onion, diced
2 tablespoons cilantro, minced
1 teaspoons jalapeno, minced

Place avocados, lime juice, salt and cumin in a medium bowl and mash until smooth, or slightly chunky. Mix in tomato, red onion, cilantro and jalapeno and serve.