Friday, January 31, 2014

Ultra Easy Recipe for Avocado Sauce or Dip (and ten suggestions for using it)

It may not win any beauty contests, but if you like avocados, you'll want to eat this ultra easy avocado sauce or dip on just about everything!

Ultra Easy Recipe for Avocado Sauce or Dip found on

(It's very last day of our month of Daily Phase One Recipes, and since it's Superbowl Weekend I thought it would be fun to end with this Ultra Easy Avocado Sauce or Dip that would make a great addition to a table of Superbowl Foods.  This delicious Phase One treat can be served on top of chili, as a dip for vegetables, or over grilled meat or veggies, and people who aren't dieting will definitely be dipping their chips into it!  You can see all the recipes from the month by clicking Daily Phase One Recipes.  Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)

Are you a sauce person?  I'm one of those people who wouldn't mind some kind of dressing or sauce on just about everything I eat, and when I made this Avocado Sauce or Dip with my nephew Jake, we couldn't stop thinking of good ways to eat it.  The photos are not too inspired, but if you're an avocado fan you'll love this recipe.  And although avocados are high in fat, the main ingredient here is buttermilk, so it's really a pretty healthful option if you don't over-do it!  Enjoy!

Ultra Easy Recipe for Avocado Sauce or Dip found on
Put the avocado, thinly sliced green onion, and lemon juice in the food processor and process until the green onions are chopped and the mixture is well combined.

Ultra Easy Recipe for Avocado Sauce or Dip found on
Then add the buttermilk, celery salt, Green Tabasco sauce, and ground cumin and process until the mixture is fairly smooth.  That's it!

Ultra Easy Recipe for Avocado Sauce or Dip found on
Avocado Sauce or Dip
(Makes about 2 cups; recipe can be cut in half.  Inspired by Avocado Dressing at Martha Stewart.)

2 medium or 3 small ripe avocados
1-2 green onions, very thinly sliced (white and light green parts only)
3 T fresh-squeezed lemon juice (I used my frozen lemon juice)
1 cup buttermilk (lowfat preferred)
1 tsp. celery salt (or more)
2 tsp. Green Tabasco sauce (or more if you like it spicy)
1/2 tsp. ground cumin

Cut avocados in half, remove seeds, and use a spoon to scoop out the flesh into the bowl of the food processor (with the metal blade in place.)  Add the thinly sliced scallions and lemon juice and process until the scallions are finely chopped and the ingredients are well combined.

Add the buttermilk, celery salt, Green Tobasco sauce, and ground cumin and process until the mixture is smooth.  Taste to see if you want to add more Green Tabasco or celery salt.  Serve right away or chill for a few hours before using.  Leftover Avocado Sauce or Dip will last several days in the refrigerator.

Serving Suggestions:
(Check other ingredients; not all these ideas are suitable for Phase One)
--Use inside an omelet.
--Serve over scrambled eggs.
--Serve as a sauce over grilled chicken, fish, beef, or pork.
--Serve over grilled eggplant, zucchini, or yellow squash.
--Use to stuff celery.
--Use with sour cream as a topping for chili.
--Serve as a sauce with tacos or burritos.
--Serve as a spread on sandwiches or inside pita bread. 
--Serve as a dip with veggies, chips, or toasted pita bread.
--Serve over Falafel or bean patties of any type.

Click Here for Printer Friendly Recipe

South Beach/Low Carb Suggestions:
Avocados are considered a "good fat" for the South Beach Diet, but they are still a limited food, with 1/3 of an avocado being equal to 1 tablespoon of fat (and 2 tablespoons of fat allowed per day.  Since this sauce is mixed with buttermilk, you can eat more of it, but I would limit portion size, especially for Phase One. This recipe would be great for most other types of low-carb eating plans.

Phase One Flashbacks:
January 31, 2012:  Baked White Fish with Pine Nut, Parmesan, and Basil Pesto Crust
January 31, 2013:  Spicy Cilantro Peanut Slaw

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Recipe Ideas with Avocados:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Avocado Spinach Egg Salad from We Are Not Martha

Chicken and Avocado Salad with Lime and Cilantro from Kalyn's Kitchen

Creamy Avocado Chicken Salad from Cheeky Kitchen 

Heart of Palm Salad with Tomato, Avocado, and Lime (plus cilantro?) from Kalyn's Kitchen

Creamy Avocado Pasta from In Good Taste

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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More to Chew On:


  1. Hey, that avocado dip would certainly have a good chance of winning any beauty contests I were judging! So green and smooth and creamy... :)

  2. Thanks Eileen; glad you like it!

  3. This dip looks divine!! FYI: tabasco is not spelled correctly - should be spelled with an "a" not an "o" at the beginning.

    You can edit my post if you want!

  4. I ADORE avocados and aim to incorporate them in my life in as many ways as possible. Love this dip idea! It's a nice alternative to guac!

  5. MsBlueKatt, thank you!! I hate it when I make mistakes like that, let alone copy it and make the mistake twice.

    Joanne, Jake and I could have eaten this by the spoonful!

  6. Our entire family loves avocado, it's one of the few vegetables I can get my kids to eat with no whining! This would be great to serve them as a dip to the other vegetables that they don't like to eat but now maybe would! :)

  7. Kelley, I think this would taste fantastic on veggies, especially carrots, pepper strips, and cauliflower.

  8. Can I eat it by the spoonful? Yum!

  9. Love this and I'm sure I'd eat it on everything!!

  10. Shawn, you have my permission!

  11. Perfect for when you buy a whole bag of avocados and then a days later realize that they're all ripe and you haven't used any! ;)

  12. Holy guacamole I can't wait to try this! It's hard for me to imagine making an avocado taste any better but I'm thinking that this recipe is worth a try!:)) Thank you!

  13. This is delicious! I may not be able to use all of it in the next few days, however, so have you ever tried freezing some of it?

  14. I haven't frozen it, but I'm skeptical because of the buttermilk. Sorry.

  15. My neighbor and I make this and LOVE it! I would eat it by the bowl if not for all of the calories!

  16. The first time I had this dip was in college and I have loved in ever since. I have to have it when we make anything Mexican. Mine doesn't look nearly as pretty though...

  17. What could i substitute for the buttermilk? I have a cow dairy allergy. I have goat kefir, goat yogurt, almond milk, coconut milk.

  18. Marianne, without trying it I really have no idea which would work best, but I'm guessing goat kefir is the closest to butter milk.


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