Monday, June 16, 2014

The Incredible Edible Egg

You can fry them, boil them, bake them… we’re talking about the incredible edible egg of course! However you like your eggs, these inexpensive, versatile, protein-packed staple, cooks up into a perfect meal any time of the day!

Unfortunately they also have gotten a bad rap in the past because of their cholesterol content. One large egg contains 213 mg of cholesterol, accounting for two-thirds of the recommended daily limit of 300 mg per day. But over the last 25 years of study, scientists have found that cholesterol in food is not the problem, but instead, saturated fat, which has a much bigger effect on blood cholesterol. Full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol.

Eggs are jam-packed with health benefits and along with milk, contain the highest biological value for protein. Just one egg contains 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. According to numerous studies, this combination of protein and fat will you leave you feeling satisfied and can help ward off unhealthy snacking later in the day.

Try out this recipe for egg salad that was recently inspired by a trip to the store where I found a dozen eggs for 0.99 and large avocados for a $1 each! Whether you have reason to be concerned about your cholesterol levels or not, this recipe replaces some, but certainly not all of the fat found in the yolk, with cholesterol lowering - heart healthy avocados! Try it out and let us know what you think! 


     4 large hard boiled eggs - chopped
     4 large hard boiled egg whites– chopped
     1 large avocado – diced
     3 tbsp non-fat Greek yogurt
     2 tbsp chopped red onion
     ½ tsp black pepper
     ½ tsp salt

1. In a medium bowl, combine the hard boiled eggs and egg whites, avocado, Greek yogurt, and red onion. Mash with a fork. Season with salt and pepper, to taste.

Serving suggestions: Spread between two slices of bread for an Avocado Egg Salad Sandwich. Eat with crackers, cut up veggies, on toast, or in a wrap. This salad is best eaten the day it's made.

- Michelle and Leslie 

Tuesday, June 10, 2014

Blackberry Vanilla Green Smoothie

Hello Blog readers! It's been a while. I've been in mommy mode (my husband and I welcomed our sweet baby boy into the world a few weeks ago) and in the process have neglected the blog... But I'm finally getting back in the swing of things. 

So. Let's talk a little about fiber. When I used to think about fiber it always made me think of old ladies drinking Metamucil and prune juice... Ew. Turns out there's a lot yummier ways to get your daily fiber intake. How much fiber should you be getting? Women need 25 grams a day and Men need 38 grams per day. It sounds like a lot, but eating fruits, veggies and whole grains will help you easily meet those goals! 

97% of Americans are deficient in fiber, so take advantage of what’s in season and cool down this summer with this nutrient packed blackberry smoothie recipe from Michelle! Try it and let us know what you think!


Leslie & Michelle