A creamy, nutritious guacamole-style dip made with coconut cream and avocado. Adding sautéed komatsuna (Japanese mustard spinach) with coconut cream enhances the vegetable"s flavor and texture, while MCT oil and lime provide lasting satisfaction and aroma. This easy recipe, made by simply blending in a food processor, is perfect as a party appetizer or a side for vegetables.

About This Recipe

Introducing a creamy and healthy guacamole-style dip that utilizes sautéed komatsuna with coconut cream. The richness of avocado and coconut is accented by the refreshing taste of lime. Adding MCT oil helps maintain a feeling of fullness, making it suitable for breakfast, snacks, or as an accompaniment to vegetable sticks. When we actually made it, we were delighted by how easy it was and how many vegetables we could enjoy. It"s also a vibrant dish perfect for home parties.

Ingredients (Serves 4)

  • Sautéed Komatsuna with Coconut Cream 1/2 cup (approx. 100-120g) *See simple preparation notes below
  • Avocado 1 (ripe)
  • Lime juice 1 tsp (or lemon can be used)
  • Coriander (cilantro) 1 tsp to taste, finely chopped
  • MCT oil 1 tsp (optional; regular olive oil can also be used)
  • Rock salt 1/3 tsp to taste
  • Black pepper a pinch
  • Vegetables for dipping (carrot sticks, celery, bell peppers, cucumber, etc.) appropriate amount
  • Optional: Crispy bacon, roasted nuts, a pinch of red chili flakes

Instructions

  1. Cut the avocado in half, remove the pit, and scoop out the flesh with a spoon. Drizzle with lime juice to prevent discoloration.
  2. Place avocado, sautéed komatsuna with coconut cream, lime juice, coriander, and MCT oil in a food processor.
  3. Pulse for a few seconds at a time, checking for smoothness, and adjust to your desired consistency (longer for a smoother dip, shorter to retain some texture).
  4. Taste and adjust with rock salt and black pepper. If necessary, add a little more lime to balance the acidity.
  5. Serve in a bowl, topping with crispy bacon, nuts, or coriander as desired. Enjoy with vegetables for dipping.
  6. If you don"t have a food processor, simply mash the avocado (with a fork or mortar and pestle) and mix it with the coconut sauté for a delicious result.

Nutrition and Health Points

This dip is rich in good quality plant-based fats and dietary fiber. Avocados are high in monounsaturated fatty acids, potassium, and vitamin E, providing satisfaction while suppressing rapid blood sugar spikes. Sautéed komatsuna with coconut cream (using coconut milk) contains medium-chain fatty acids (MCTs), which can be easily converted into energy and may contribute to maintaining focus. Green leafy vegetables like komatsuna provide micronutrients such as vitamin K, iron, and calcium. Overall, it"s a healthier option compared to margarine or mayonnaise-based dips, focusing on natural fats and vegetables.

Arrangement Tips

  • Making it with sautéed spinach and coconut cream will result in an even creamier dip. If cooked thoroughly until soft, it can be easily mixed even with a mortar and pestle.
  • Using sautéed bok choy will change the flavor profile, making it suitable as a side dish for meat or fish. Cook the stems longer to soften them for easier handling.
  • If you like spicy food, adding chopped jalapeños or red chili flakes will give it a kick.
  • If you don"t like MCT oil, replacing it with extra virgin olive oil is also delicious.
  • Store in an airtight container in the refrigerator for 1-2 days. If the surface turns brown, add a little lime juice and mix to restore the color.

Summary

This guacamole dip, combining sautéed komatsuna with coconut cream and avocado, is a healthy dish that allows you to consume plenty of vegetables and feel satisfied. It"s easy to make by simply mixing, making it useful for busy days as a nutritional boost or as an appetizer for home parties. We actually tried making it ourselves, and the deliciousness of the vegetables and the creaminess of the coconut matched even better than we expected, so please give it a try.