Egg Salad

Prep Time
10 minutes

Prep Notes
To hard boil the eggs: 

  1. Place whole eggs in a pot submerged in cold water.

  2. Heat the eggs until the water boils.

  3. Turn off the heat and cover the pot for 12 minutes.

  4. Place hardboiled eggs in a bowl of ice-cold water for five minutes (this will ensure that the yolk stays bright yellow/orange).

Cooking Time
20 minutes

Yields
3-4 servings

Ingredients

  • 2 whole hardboiled eggs, chopped

  • 6 egg whites

  • 2 stalks celery, chopped

  • 2 tbsp Dijon mustard

  • 1 tbsp real mayonnaise (don't go "light")

  • 1 tsp ground turmeric (optional)

  • 1/2 tsp sea salt

  • Fresh ground pepper (to taste)

Directions

  1. Peel off shell from hardboiled eggs (I roll the shell on the counter so that it cracks in several places).

  2. Wash the egg to remove all bits of shell.

  3. Mix all ingredients together. Don't worry if it isn't perfectly chopped or mixed - egg salad should be easy to make!

  4. Serve on toasted Ezekiel bread, on 1/2 cup cooked quinoa, in an iceberg lettuce wrap or on a bed of spinach or romaine.

 

Notes

  • I personally love eggs. An egg is a great burst of protein. It also packs well for a snack. For an active, healthy child or adult with no high cholesterol issues, a WHOLE egg is a more fully nutritious option than just an egg white. I used to be a fan of egg beaters, but since becoming more educated on nutrition, now (whenever possible) I gravitate toward that “whole” food option instead of pouring out of a carton. I hard boil a dozen good quality eggs every Monday so that they are always readily available in a clear glass container in the fridge. I like this recipe because it’s still a “light”option with more egg whites and less yolk, but the yolks help add nutrients, flavor and texture. Eat a serving alone or check out the many serving suggestions that I vary when eating one of my favorite anytime meals…

  • One egg provides about 180mg of cholesterol. 300mg a day is the recommended amount per day per average adult. If one has bad “LDL” cholesterol, experts suggest no more than 200mg/day. That said, 1 egg a day provides an excellent source of nutrition. Egg yolks are a great source of protein, vitamin B12, vitamin D, riboflavin and folate. Folate can actually lower one’s risk of heart disease. 1 egg also provides about 35% of your daily choline, an important nutrient for brain function.

 

Credit
Chia Leah
chialeah.com

SaladsBill Bostrom