Wednesday, May 30, 2012

Egg Salad

This delicious egg salad is a wonderful sandwich filler, salad topping or a dip for crackers! It's loaded with antioxidant rich spices like turmeric, fresh parsley and paprika. Extra virgin olive oil and avocado provide plenty of monounsaturated heart healthy fats and the eggs provide easily absorbed proteins. The rich egg yolks from pastured raised chickens are full of Vitamins A and D, choline and brain supporting B-Vitamins.

Soft boiled, where the yolk has only just begun to harden is a safe way to cook the eggs without the harmful effects of oxidation. When fats and oils are heated above their smoke point they are easily denatured and actually create free radicals in our body. I'm sure you have seen hard boiled eggs with that grey-green ashy outline around the yolk, this is actually a sign that the fats have oxidized. Beware, this is very damaging to our bodies and results in inflammation that can eventually contribute to heart attack, oxidized cholesterol and even cancer. But eggs can be safely and healthfully enjoyed poached, lightly scrambled or soft boiled! Be sure you know your source and make sure those chickens get plenty of sunshine!

The Recipe
serves 2

4 eggs
2T extra virgin olive oil
½ avocado
¼C Chopped red onion
¼C chopped celery
1-3T chopped fresh parsley
Sprinkle turmeric, mustard powder, and paprika
¼ sea salt
Freshly cracked black pepper

Step 1: Soft boil your eggs. Bring water to a boil. Place eggs in boiling water, leave for one minute and then cover, remove from heat and let sit for 12-14 minutes.
Step 2: Place in ice cold water immediately. Peel and compost the shells.
Step 3: In a small bowl add oil and avocado and mix well. Add red onions, celery and parsley. 
Step 4: Sprinkle liberally turmeric, mustard powder and paprika. Taste and add according to your preference. I think I used almost a tablespoon of mustard and turmeric and 1t of paprika.
Step 5: Add sea salt and freshly cracked black pepper. Mix and serve over salad, with crackers or on sprouted wheat bread.

Eggs are an amazing food and healthful addition to a whole foods diet. Please do not eliminate eggs from your diet especially out of fear that they have too much cholesterol! If you buy high quality the eggs can have up to 35% less cholesterol than conventional eggs. Choose organic, pastured, free-range and cage-free to the best of your ability.

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