Now that cookout season has kicked off, my healthy makeovers of traditional summer classics -- like creamy guacamole dip -- are in high demand.

It's true that avocados are high in fat, prompting people to call it the "butter pear." While a medium-sized avocado contains about 30 grams of fat, most of it is mono-unsaturated fat that actually helps to lower cholesterol levels. Diet experts have long steered consumers away from avocados, though the U.S. government revised its official nutrition guidelines a few years ago to encourage Americans to eat more of them.

Some people say it's impossible to mess up a guacamole recipe, but I beg to differ. In my book, there's no place for garlic. Yes, you heard right. Plum tomatoes are a must, with the seeds removed to keep from watering down the dip's velvety texture. I also think lime juice and cilantro are central to kicking up the flavor a notch, adding a nice contrast to the creamy texture of the avocados. I top the whole thing off with a pinch of heat from cayenne or other hot, ground dried chilies.

Get Jennifer's guacamole tips and Creamy Guacamole Dip recipe after the jump.

Lastly, picking the right avocados is crucial. Go for Hass if you have a choice between the Bacon or the Fuerte. The Hass tend to be the creamiest and are the variety most often used by fine restaurants.

Here are a few avocado selection tips:

Recognize your Hass
You can spot a ripe Hass by its green-black pebbly textured skin. It should feel heavy for its size and have no mushy spots. The avocado should yield to gentle pressure from a thumb.

Ensure Your Avocado is Ripe
Avocados mature on the tree, but they soften and develop their fullest flavor after picking, usually over three to four days. If you need avocados right away, look for those with dark green or black skin.

Remove The Pit
Slice the avocados in half vertically and twist the halves apart. Place each half on a cutting board and dig your kitchen knife into the pit, using the part closest to the handle. Then, pick up the avocado and twist the knife so as to remove the pit. If you're afraid of cutting yourself, remove the pit with a spoon.

Creamy Guacamole Dip

Serves 6, makes about 5 cups

4 large ripe avocados, preferably Hass
3 ripe tomatoes, seeded, finely chopped
1/4 cup minced red onion
2 jalapeno chilies, seeded, finely chopped
3-4 tablespoons fresh lime juice
1 teaspoon lime zest
1 teaspoon sea salt, plus more to taste
3 tablespoons minced fresh cilantro
pinch of cayenne or ground aji amarillo


Cut the avocados in half, remove the pits and scoop the flesh. Transfer to a large wooden or metal bowl. Add salt and mash with the back of a wooden spoon until desired texture is reached; I like mine a bit chunky. Stir in remaining ingredients. Taste and adjust the seasonings with salt.

According to various sources, adding a pit at this point will keep the guacamole from turning brown, though I've found that directly covering the guacamole with plastic wrap (not just the bowl) is more effective. To keep for up to three hours, store in the refrigerator, but remember that this dish does not store well and is best consumed immediately.

Learn more about Jennifer at skinnychef.com, and read her exclusive Slashfood blogs every Monday and Friday.