Avocado-Egg Salad

Egg Salad

A recipe specially created for cancer patients by an oncology dietitian and patient navigator at the Ann B. Barshinger Cancer Institute.

High in protein, omega-3s, vitamins and minerals, this dynamic duo packs big flavor and nutrition in every bite. The creaminess of the avocado replaces the traditional mayonnaise for a healthier salad, and is the perfect complement to the egg.

Yes, avocados are high in calories and fat, but loaded with the good fats our bodies need with zero cholesterol and sodium. There are so many health benefits to eating this little pear-shaped “fruit” we can’t begin to list them all. However, there is evidence that consuming avocados may prevent cancer, and one study showed it may help reduce side effects of chemotherapy.

As for the humble egg? Long accused of being unhealthy, recent studies show that foods high in cholesterol, like eggs, may not significantly affect cholesterol levels or increase the risk of heart disease in healthy adults. Among its many benefits, the egg’s nutrients build strong muscles, keep our brains, eyes, skin and immune systems healthy, and help prevent birth defects.

Making this salad can be as simple as adding some lemon juice and salt and pepper to the avocado and eggs, or enhancing the flavor with onions, herbs and olives. We provide options to spice it up a bit, but add any ingredients you know your family loves. Enjoy.

Preparation time: 15 minutes (does not include hard boiling the eggs)

INGREDIENTS

  • 4 large hard boiled eggs*, finely chopped
  • 1 ripe avocado, mashed (An avocado is ripe when it yields to gentle pressure when squeezed, but is still firm.)
  • 1 stalk celery, finely chopped
  • 1 tablespoon plain nonfat Greek Yogurt
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 tablespoon minced parsley, optional
  • 1 tablespoon minced onion, optional
  • 2 tablespoons sliced green olives, optional

*To hard boil eggs: Remove eggs from refrigerator and bring to room temperature. Place eggs in saucepan and cover with water. Bring water to boil on high heat and then immediately reduce heat to lowest temperature. Simmer very gently for 20 minutes then immediately place eggs in ice water. Peel when cool.

INSTRUCTIONS

  1. Cut avocado in half, remove pit, scoop out the pulp and mash with a fork. Click here to learn how to prepare an avocado.
  2. Combine all ingredients in a bowl and stir until smooth. For a creamier egg salad, place 3 of the eggs and the avocado pulp in a food processor and pulse a few times. Coarsely chop the 4th egg and fold into mixture with the other ingredients.
  3. Serve with whole grain bread, greens and tomato slices if desired.

Makes 4, ⅓ cup servings.

Nutritional Information
Per ⅓ cup serving: 160 calories; 12g total fat (2.5g saturated, 1.5g polyunsaturated, 6.2g monounsaturated); 150.8mg sodium; 186mg cholesterol; 5.9g carbohydrate; 3.2g fiber; 1.2g sugars; 8g protein; 337.6mg potassium.

author name

Stephanie Swavely, RD, LDN

Stephanie Swavely, RD, LDN, is an oncology dietitian and patient navigator at the Ann B. Barshinger Cancer Institute.
Education: A graduate of West Chester University with a B.S. in Nutrition, Swavely sits on the Board of Directors of the Central Pennsylvania Academy of Nutrition and Dietetics.

Call: 717-544-9400

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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