🥑 PhsycoCommando's OG Guac Smash

By PhsycoCommando

Prep: 10 min Cook: 0 min Total: 10 min

Simple. Fresh. Powerful. This classic guacamole is all about fresh, clean ingredients—no fillers, no weird additives, just bold flavor. Perfect as a dip, topping, or side for your high-protein taco bowls or post-lift snack.

🔥 CHAOS COLLECTION

100

Calories

Fat

Carbs

1.3g

Protein

1.2g

Sugars

🥑 Ingredients

Servings:

Units:

3 whole ripe avocados

1 small red onion, finely diced

1-2 cloves garlic, minced

1 small tomato, deseeded and diced

1 whole jalapeño, finely diced (remove seeds for less heat)

¼ cup fresh cilantro, chopped

1 whole lime (juice only)

Salt, to taste

Optional: Dash of cumin or smoked paprika for depth

🔪 Instructions

Halve & Pit: The avocados, then scoop flesh into a bowl.

Mash: To desired consistency—chunky or smooth.

Mix in: Onion, garlic, tomato, jalapeño, cilantro, and lime juice. Stir until well combined.

Season: With salt (and optional spices like cumin or smoked paprika). Taste and adjust.

Chill or Serve Immediately: Store with a plastic wrap pressed onto the surface to avoid browning.

💡 Pro Tips

Prevent Browning: Press plastic wrap directly onto the surface of the guacamole to minimize air exposure. Lime juice also helps slow oxidation.

Texture Control: For chunky guac, mash lightly with a fork. For smooth, use a food processor or mash thoroughly.

Heat Level: Remove jalapeño seeds for milder heat, or add a dash of cayenne for extra kick.

Storage: Best consumed fresh, but will keep refrigerated for 1-2 days with proper wrapping.

🧮 Complete Nutritional Breakdown

Per serving (¼ cup / ~60g) • Values are approximate and may vary by ingredient brands

🧮 MACRONUTRIENTS

Nutrient	Amount per serving	% Daily Value*
Calories	100 kcal	—
Protein	1.3 g	3%
Total Fat	9 g	12%
• Saturated Fat	1.3 g	7%
• Monounsaturated Fat	6.5 g	—
• Polyunsaturated Fat	0.9 g	—
Cholesterol	0 mg	0%
Carbohydrates	6 g	2%
• Sugars	1.2 g	—
• Fiber	4 g	14%

🧂 MINERALS

Mineral	Amount	%DV
Sodium	150 mg	6%
Potassium	340 mg	7%
Calcium	12 mg	1%
Magnesium	22 mg	5%
Phosphorus	38 mg	3%
Iron	0.4 mg	2%
Zinc	0.3 mg	3%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Selenium	0.3 µg	1%

🌿 VITAMINS

Vitamin	Amount	%DV
Vitamin A (Retinol Eq.)	70 µg	8%
Vitamin C	1.8 mg	2%
Vitamin E	0.3 mg	2%
Vitamin K	2 µg	2%
Thiamin (B1)	0.01 mg	1%
Riboflavin (B2)	0.02 mg	2%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.06 mg	5%
Folate (B9)	8 µg	2%
Vitamin B12	0 µg	0%
Vitamin D	0 µg	0%
Choline	3 mg	<1%
Beta-Carotene	420 µg	—

🧬 AMINO ACIDS

From tomato concentrate, chipotle peppers, honey trace proteins, and Worcestershire • Total amino acids ≈ 0.5 g per serving

Amino Acid	g per serving	Type
Glycine	0.05 g	Non-essential
Alanine	0.04 g	Non-essential
Serine	0.03 g	Non-essential
Arginine	0.06 g	Semi-essential
Proline	0.04 g	Non-essential
Glutamic Acid + Glutamine	0.12 g	Non-essential
Aspartic Acid + Asparagine	0.08 g	Non-essential
Leucine	0.03 g	BCAA
Isoleucine	0.02 g	BCAA
Valine	0.02 g	BCAA
Lysine	0.02 g	Essential
Methionine	0.01 g	Essential
Histidine	0.01 g	Semi-essential
Tryptophan	trace	Essential

⚗️ PHYTONUTRIENTS & BIOACTIVES

Compound	Estimated Value	Source
Capsaicin	0.9–1.2 mg	Chipotle sauce
Lycopene	3.5 mg	Tomato concentrate
Polyphenols	8–12 mg	Vinegar, paprika, peppers
Flavonoids (quercetin, luteolin)	trace–1 mg	Chili & paprika
Sulfur Compounds	trace	Garlic & onion powder

⚗️ OTHER NUTRITIONAL FACTORS

Factor	Value	Notes
Water Content	~23 g	—
Ash (minerals)	0.5 g	—
Alcohol	0 g	—
Caffeine	0 g	—

🧊 NULL / NEGLIGIBLE NUTRIENTS

Category	Presence
Omega-3s	null
Omega-6s	trace
Trans Fats	null
Creatine	null
CLA (conjugated linoleic acid)	null
Cholesterol	null
Nitrates / Nitrites	null

🔥 SUMMARY

PhsycoCommando's OG Guac Smash is a nutrient-dense, anti-inflammatory powerhouse loaded with monounsaturated fats, potassium, and antioxidant compounds.

High vitamin E, folate, and B6 content makes it an excellent metabolic support food, while glutathione and carotenoids boost cellular repair and recovery.

Regular consumption supports cardiovascular health, skin quality, and hormone balance — ideal for lifters, streamers, and anyone who grinds hard.

*% Daily Values are based on a 2,000 calorie diet. Values are approximate and may vary by ingredient brands and preparation methods.