CARE Recipe: “Not-your-average” Egg Salad with Cherries

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CARE Recipe: “Not-your-average” Egg Salad with Cherries

The surprise in this version of egg salad is that it is actually a source of calcium, iron, and bioactive compounds called monoterpenes and flavonoids. And maybe most surprising is that these come from the…dill! In addition to the nutrients already mentioned, dill’s anti-bacterial and cancer preventing properties are also being studied. To increase monounsaturated fat and reduce saturated fat, you could substitute the egg yolks (source of saturated fat) for diced avocado (rich monounsaturated fat source).

  • Total Time: 40 minutes
  • Yield: 4 1x

Ingredients

Scale
  • 6 large hard boiled eggs, peeled and diced
  • 6 cups baby spinach
  • 12 garlic cloves
  • 1/4 cup fresh dill
  • 1/4 cup fresh farmer’s cheese (organic) (2% cultured cottage cheese could be used)
  • 1 tablespoon low fat honey mustard dressing
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 8 slice sprouted grain bread
  • 2 cup fresh cherries, (1/2 cup per portion; substitute any in-season fruit)

Instructions

  1. Place eggs in a small saucepan pan and cover with water. Bring to boil and remove from heat. Cover and allow to set for 15 minutes. Pour off water and run under cold water to cool. Once cooled, peel.
  2. Place all ingredients – except eggs, bread, and cherries- in food processor or blender and blend until well chopped.
  3. Add diced egg to a medium bowl. Add dressing and mix. (Salad will be thinner than mayo-based varieties)
  4. Serve egg salad with bread. (I prefer to toast the bread, cube it, then serve bite-sized pieces with salad, as pictured).
  5. Enjoy cherries (or other in season fruit) on the side.

Notes

  • As mentioned in intro, diced avocado could be substituted for egg yolks.
  • Note that the egg mixture is moist and not as bound as traditional mayo-based egg salad. I like to serve this salad in a bowl, toast and cube the bread (just by tearing into small pieces), and then put the toasted cubes on top of the salad, using a fork or spoon to eat. This also makes this a great portal or pre-portioned option (vs trying to make it into sandwiches).

Nutrition

  • Calories: 388
  • Sugar: 13g
  • Sodium: 592mg
  • Fat: 13g
  • Saturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 43g
  • Fiber: 6g
  • Protein: 23g
  • Cholesterol: 285mg

Keywords: nutrient rich egg salad

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