Wednesday, May 26, 2021


"A healthy diet can help prevent cancer, since up to 60% of cancer cases are diet-related."


All kids need to learn how to prepare some basic recipes.  Call it survival.  Call it introducing kids to a lifelong love affair with real food.  When kids get to play in the kitchen, they need space to play without judgment.  

One of the best ways to start your kids on a lifetime of healthy eating adventures is to teach them how to make guacamole.  At many of our workshops for kids, it is the adult volunteers who often have the most fun when they learn how to make guacamole for the first time after years of eating it. I have loved Hass avocados (see picture above) ever since I was a kid in California. I remember bringing avocados back to St. Louis from California on my flights when avocados were first introduced to California. Making guacamole involves a lot of fun: you get to mash the avocado, mince the garlic, squeeze the lime, season with cumin, and taste with your favorite chips!

Here’s my favorite guacamole recipe.  Change it up to suit you and your family.

GROWING HEALTHY KIDS:  Our Recipe Collection



  • 2 ripe avocados, diced
  • 2 cloves garlic, minced
  • Juice of 1 lime
  • Hot sauce - to taste
  • Fresh cilantro and/or dried cumin
  • Pink Himalayan sea salt


In medium bowl, mash avocado to desired consistency.  Add garlic, lime juice, hot sauce, fresh cilantro, cumin, and sea salt.  If I have a really ripe tomato, sometimes I finely dice half of it and stir it in.  If I have a fresh jalapeno on hand, I deseed it and finely dice half of it to add for a pop of flavor. 

Avocados contain the good kind of fat, called unsaturated. They add great flavor to salads, grain bowls, toast, sandwiches, and tacos.  Enjoy!    

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect