One of my all-time favorite treats is Guacamole. I just love it, with all of the healthy fats and creamy goodness on lots of things!

As I’ve become focused on making my fave recipes more nutritious, I’ve also been experimenting with how to add more calcium without sacrificing flavor. Nettle (Urtica dioica) is an easily sourced ingredient* that can be added to many foods, but I really like to add it to Guac. The flavor and the addition of Greek Yogurt not only boost the calcium, but also make it a creamy consistency with extra protein and nutrients. Like with any traditional Guac, it’s great as a dip, a spread (I love it in grilled salmon fish tacos), avocado toast, on a burger, with pita chips, on baked potatoes or just about any Mexican cuisine. I’ve listed out the estimated calcium for the primary ingredients for the full recipe (below.) So give it a go and let me know if you have any other ideas for creative uses!


  • 2 medium sized ripe Avocados (35mg calcium)
  • 1 T. fresh squeezed lime juice
  • ¼ cup plain Greek Yogurt (65mg calcium)
  • 1 – 2 level teaspoons powdered nettles (170 – 340mg calcium)
  • ¼ cup finely chopped red onion
  • 1 “toe” of finely chopped garlic
  • 1 ripe tomato, chopped (optional)
  • 1 small jalapeno, finely diced (optional)
  • Salt & fresh cracked pepper (optional)


Cut avocados in half, twist apart. Remove pit. Score the avocado interior and scoop out of “shell” into a bowl. Mash lightly with a potato masher or fork. Add lime/lemon juice. Set aside.

Mix yogurt and dry nettle powder in a separate small bowl. Blend all together and enjoy!

*Organic dried nettle powder is available places like Mountain Rose Herbs. This is not an affiliate link and we do not receive any compensation. MountainRoseHerbs

Also, please note that the calcium indicated is for the entire recipe, not an individual portion. PLUS, keep track of your entire daily average calcium intake. And a good Calcium Calculator is available at the Osteoporosis Foundation at  LINK