Avocado Egg Salad

January 27, 2013

It’s Sunday… which means it’s cookin’ time!

Flip Foodies… did you make Crockpot Oatmeal last week? What did you think? Try any fun toppings?

If you’re following Healthy Hearts on Facebook, then you probably saw the article I posted about EGGS. For those of you that didn’t get a chance to read it, I’ll summarize: A meta-analysis of eight studies found no evidence of an association between egg consumption and either coronary heart disease or stroke. hallelujah!

I wish the American Heart Association would revise their outdated recommendation to limit dietary cholesterol to 300 mg daily to prevent cardiovascular disease. More and more research has proven little correlation between dietary cholesterol intake and blood cholesterol levels.

Eggs also bring so many health benefits to the table! Including:

Great source of quality protein, with all of the essential amino acids
Eggs contain 12 vitamins and minerals
Rich in choline, which is good for brain development, gene expression, and may prevent long-term memory loss. With more than 90% of Americans choline-deficient, incorporating eggs into your diet is important.
Some eggs contain omega-3 fats, important for both brain and vision development
The mixture of fat and protein will keep you satisfied and less likely to have a growling tummy

Selecting the healthiest egg can be quite daunting, with claims crammed onto cartons and prices ranging from $1.98 to more than $6 a dozen. Cage-free? Brown vs. white? Organic? Free-range? Added Omega 3’s?

Good Lordy, what do I choose? This article deciphers all of those crazy carton claims. My recommendation… find a local farm and buy local eggs. You get to see where the chickens live with your own two eyes. Find a local egg farmer at LocalHarvest.com.

…and onto the good stuff

This week’s recipe is courtesy of Laura’s Sweet Spot.

Replacing much of the mayo with avocado (healthy fat) makes this recipe a bit more fat-friendly 🙂

Ingredients:

4 hard-boiled egg, peeled and diced
1 ripe avocado, cut into chunks
1 Tb fresh lemon juice
2-3 Tb mayonnaise
1 Tb chopped fresh chives
¼ tsp salt
⅛ tsp pepper

Instructions

Mash avocado to fairly smooth consistency. Add eggs, lemon juice, mayonnaise, chives, salt, and pepper.

I enjoyed my egg salad on my favorite whole-grain crackers, Ak-Maks! Finding 100% whole grain crackers without artificial colors/flavors and preservatives is nearly impossible.