by: Victoria Frosini, MS, CPT

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She earned her Master’s of Science degree in Nutrition and Dietetics in 2013, where she conducted extensive research in weight loss, social support and cognitive behavioral therapy.

Citrusy Avocado Spread with Jalepeno and Ghost Peppers

After experimenting with hundreds of avocado themed recipes, my husband and I decided our favorite dip was free of onions, shallots, garlic, and scallions (oh my)! Surprisingly this creamy spread omits all alliums, a classification of vegetables and herbs known for pungency and high concentrations of sulphur.

What elevates basic guacamole?

In order to elevate the flavor profile, I use two jalapeno peppers and a dash of ghost pepper, plus tons of fresh citrus from both lemons and limes. The addition of cilantro and sea salt allows the avocado flavor to really shine. If you have an aversion to heat, simply omit the peppers and add a spice of your liking.

Rather than using this solely as a vehicle for tortilla chips, I like to feature it as the star for avocado toast, compliment to vegetarian chili, or as a condiment to my favorite simply grilled fish! MMMmmmm.

Avocados are on top of the smart list! While many have feared the fat content from this fruit (even dieticians and nutritionists), we’re here to reassure you that avocados are packed with healthy fat, fiber, vitamins and minerals. Avocados are an excellent source of pantothenic acid, a B-vitamin that helps the body convert food to energy. We also love the one-two punch of avocado’s fiber to fat ratio which helps to keep you feeling full for longer!


Smart Tip:

The ripeness of the avocado really matters. When choosing an avocado, make sure the skin is uniform in color and shape, and press gently into the fruit to assess for slight suppleness. As you begin to prep this recipe, add the citrus to keep the avocado from turning brown.

Citrusy Avocado Spread with Jalepeno and Ghost Peppers



  • 4 ripe medium hass avocados
  • 2 jalapeno peppers
  • 1 lemon
  • 1 lime
  • 1⁄4 tsp ghost peppers or red pepper flakes
  • 3 tbsps fresh cilantro (option to sub parsley)
  • 1⁄2 tsp fresh black pepper
  • 1 tsp himalayan sea salt
  • Optional garnishes: chopped tomato, toasted pumpkin seeds, orange wedges, hot sauce


  • Slice the avocados in half by placing on a dry workstation.
  • Begin cutting until the knife hits the pit.
  • Twist the two halves until the avocado separates exposing the pit.
  • Take a long sharp knife and secure the blade into the seed with a hard “whack.”
  • The pit should easily come out on the knife.
  • Slice 4-5 long strokes and make a crosshatch pattern inside the avocado half.
  • Scoop out the flesh with a spoon and transfer to a mixing bowl. Repeat 3x.
  • Juice the citrus fruit and add to the avocado mix.
  • Core and seed jalapeno peppers. On a wooden cutting board mince and blend chopped jalapeno with salt and pepper to create a paste.
  • Add jalapeno paste, chopped cilantro, and optional hot pepper flakes.
  • Mix to desired texture and refrigerate for 1-2 hours.
  • Upon serving, add optional garnishes and a bit more cilantro.

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