Looking for a meal idea that’s quick, convenient, cheap and filling? I know, who isn’t right! Let me introduce you to another fan favorite from the Simple-Swap Party… Avocado Egg Salad.
|Simple-Swaps Salad Station…Egg Salad on the Top Tier!|
Eggs often get a bad rap because people associate their consumption with a greater risk of developing heart disease. However, this is not the case! Eggs provide a great source of protein and are filled with our good fat friends, poly and mono-unsaturated fatty acids. Plus, eggs are filled with vitamin A, which helps maintain your vision, and vitamin D, which helps build strong bones.
People who are looking for a nutritional boost can definitely incorporate eggs into their weekly diet. For those without heart disease or high lipid levels, feel free to consume one to two eggs daily as part of a balanced meal plan. If you do have one of these conditions, I suggest you limit your intakes to no more than four whole eggs per week. This is due to the high cholesterol content in the egg (roughly 60%), which may increase complications associated with your condition.
One way to cut your caloric intake in half is to eat just the white! Egg whites are a great source of protein but lack the vitamins and fats found in the yellow yolk center. Enjoy whites by pairing them with our good friend, the avocado. The great thing about showcasing these two foods together is that the monounsaturated fat from the avocado creates a very creamy, rich flavor when combined with the whites. Check out this recipe from LoveOneToday and I promise you won’t be disappointed!
|Look at this energized crew after munching on the protein packed Avocado Egg Salad!|
Although I did receive financial compensation for writing this post, all recipes, views & opinions are my own. Simple-Swaps supports the use of avocados as part of a healthy meal plan, so go ahead & love one today!
- 1 ripe Avocado halved
- 6 hard boiled eggs peeled and halved
- 1 tbsp . white wine vinegar
- 1 tsp . Horseradish mustard Simple-Swap modification
- 1/2 tsp salt
- 1/2 cup chopped onion
Remove two yolks of the eggs; chop remaining whites and eggs together and set aside.
Combine half avocado, vinegar, mustard and salt together; mash until smooth.
Dice remaining avocado and add all ingredients together, mixing gently.
Enjoy with crackers, veggies or a spoon!
Mayonnaise based egg salad can have over 500 calories, 10 grams of saturated fat and over 500 mg of cholesterol