Guacamole

Avocados carry the Heart Foundation's "Pick the Tick‚" endorsement and are a good source of antioxidant vitamins A, B6 and C. They have no cholesterol and are good choice for a baby's first solid food.

You can read more about avocados at http://www.nzavocado.co.nz/.

1 large ripe avocado
1 medium tomato, skinned, chopped and drained
1 tablespoon finely chopped red onion
1 tablespoon lime juice
2 tablespoons finely chopped fresh coriander
1/2 - 1 teaspoon bottled chopped chilli paste or deseeded chopped fresh chilli
1 teaspoon ground cumin
salt

Halve the avocado and remove the stone. Mash all the ingredients together.

Add salt to taste and add extra lime juice and chilli if desired. Place the stone in the guacamole to help prevent browning. Set aside for an hour or two to allow the flavours to mature.

Remove the stone and serve with vegetable sticks or corn chips.