Avocado Dip


2 medium sized ripe avocados
Juice of ½ lemon or lime
¼  small onion finely chopped
Chopped flesh of 1 medium ripe tomato (seeds and skin removed) 
½  red chilli, de-seeded and finely chopped
Chopped coriander 


Remove the skin and stone from the avocados  and roughly mash the flesh
Add all the other ingredients and stir to thoroughly mix
Serve with crisp bread, toasted wholemeal pitta’s, wholemeal toast or oatcakes

Per 100g

Medium fat, medium saturates, low sugar, low salt 

Per 1/4 mix

Energy: 146 Kcals/ 599 Kjoules   Fat: 11.5g   Saturates: 13.7g  Sugars: 1.6g   Salt:  0.02g