The perfect fresh guacamole and salsa are only five minutes away

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

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Sunday is the 5th of May. But if you’re in the US, you probably know it as Cinco de Mayo.

Cinco de Mayo is meant to celebrate the Mexican army’s victory over the French at the Battle of Puebla in 1862. It’s not, as some Americans mistakenly believe, Mexico’s Independence Day, which is September 16th. But in typical American fashion, beer and alcohol companies have taken hold of the holiday and used it as an opportunity to sell lots—and lots—of alcohol.

If you’re looking to take part in the celebration of Mexican-American culture that this holiday has morphed into, but hoping to leave behind the excessive alcohol and commercialism, then keep reading. Below you’ll find recipes for two of our favorite dips. They’re great all year round, but we find them particularly tasty on a sunny weekend afternoon.

Try them with sliced fresh veggies for added crunch. And if you’re looking for a plant-based spin on tacos for dinner, check out our Chipotle Tofu Lettuce Tacos.


Time: 5 minutes

2 avocados
¼ cup minced white onion
½ cup finely chopped tomato
2 Tbs. lime juice
1 jalapeño pepper, minced (optional)
¼ tsp. kosher salt

Mash all ingredients together with a fork.

Makes 2 cups.

Per serving (2 Tbs.):

  • Calories: 30
  • Total fat: 2.5 g
  • Sat fat: 0 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Total sugar: 0 g
  • Added sugar: 0 g
  • Protein: 0 g
  • Sodium: 30 mg

Fresh Tomato Salsa

Time: 5 minutes

1 pint cherry tomatoes
¼ cup chopped white onion
¼ cup cilantro sprigs
1 jalapeño pepper (optional)
1 Tbs. lime juice
½ tsp. kosher salt

Combine all ingredients in a food processor and pulse until uniformly minced.

Makes 1 2/3 cup.

Per serving (2 Tbs.):

  • Calories: 5
  • Total fat: 0 g
  • Sat fat: 0 g
  • Carbs: 1 g
  • Fiber: 0 g
  • Total sugar: 1 g
  • Added sugar: 0 g
  • Protein: 0 g
  • Sodium: 75 mg
Photo: Kate Sherwood/CSPI.

Enjoy these recipes?

Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.


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