This is like Salsa I have it handy for us at all times we use it for not only dip but we slather it on Burritos or soft Tacos .
4-5 lg Avocado very ripe
1/2 sm onion
1-2 clove Garlic
Salt and Pepper to taste
peel Avocado and place in food processor or blender add all other ingredients and blend to a smooth consistency ,taste test .
NOTE: Because we no longer eat any oils Avocado and nuts have become our source for Healthy oil .
a few more sources of the Omega-3 fats are: Flaxseed oil (which I use in my daily smoothie) , English Walnuts (about 12 halves), Soy Beans(green, frozen or raw) and Tofu.