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!
Ingredients:
•
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
Directions
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.
