Creamy Avocado Egg Salad

by | Mar 23, 2016 | Recipes for Health

Dyeing Easter eggs with my three brothers is a fond childhood memory. We would use one of those PAAS egg dyeing kits and color a dozen or so hard boiled eggs. We’d let them dry and then place them carefully in our grass-filled Easter baskets; and there they would stay until we eventually threw them out. Funny thing, none of the Peeps marshmallow chicks where ever thrown away. Yikes! How did we eat that junk?! Just 2 marshmallow chicks provide the amount of sugar a child is recommended to have for the entire day! Thankfully, I don’t hang out with those Peeps anymore.

Peeps

Fast forward a couple decades, I became a mom of two sons and carried on the Easter tradition of coloring eggs. None of them ever ended up in the trash though. I always made egg salad and usually ate most of it myself since my kids preferred their eggs scrambled.

Fast forward to today, my kids are young men and although we continue our tradition of having a special meal together after mass on Easter Sunday, we’re not coloring eggs anymore. But, that hasn’t stopped me from making egg salad; and not just around Eastertime.

I love eggs and really enjoy egg salad. It makes a quick lunch or easy dinner as long as I plan ahead and keep a few hard boiled eggs in the fridge. In recent years, I’ve discovered that avocado (another one of my favorites) makes a nice addition to egg salad; and it’s much more nutritious than mayonnaise. Avocados are a beautifully colored fruit, and they stand apart from most fruits by providing monounsaturated fats. They are anti-inflammatory, heart-healthy, and support the functioning of our brain and nervous system.

Creamy Avocado Egg Salad is a regular on my menu these days. If you’ve never had it, you don’t know what you’re missing. Here’s my recipe. I’d love you to give it a try and let me know what you think.

Creamy Avocado Egg Salad

Avocados are a great swap for mayonnaise because of their creamy texture. Their natural, healthy monounsaturated fats will fill you up, cut cravings, and keep you feeling fuller longer. Plus, avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid.

INGREDIENTS

  • 4 large eggs
  • 1 small avocado, mashed
  • 1 teaspoon Dijon mustard
  • 1 tbsp Greek yogurt
  • 1 medium-length celery stalk, finely chopped (about 3 tablespoons)
  • 1/2 of a small lemon, juiced
  • 1 tbsp diced chives
  • Salt and pepper to taste

DIRECTIONS

Add the eggs to a medium-sized pot and cover with a few inches of water. Cover and place on high heat. Bring water to a full (but gentle) boil and cook for 10 to 12 minutes.

Drain the water and immediately run cold water over the eggs. Transfer them to an ice bath and allow to chill for 10 minutes. Once cool, peel and roughly chop.

Add eggs, mashed avocado, Dijon mustard, Greek yogurt, celery, lemon juice, and salt and pepper to a small bowl and mash with the back of a fork until fully combined. Stir in chives.

Serve on a slice of toasted bread with lettuce and tomato; or on a bed of lettuce with a slice of tomato.

Best if served and eaten on the same day it’s prepared.

I’d love to help you eat healthy, lose weight, and feel awesome every day.

Let’s start with a conversation!

Call me at 732-494-1149 or send me an email.

Lorraine Matthews-Antosiewicz, MS, RD

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