Egg & Avocado Salad

4.17.17 / Comment

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What is a deli-style lunch without a classic egg salad sandwich? This recipe is one of the most popular sandwich fillings, but the standard version is laden with excess calories and fat. So, we thought that we would lighten things up a bit and make our own healthified version of this beloved recipe! Traditionally, egg salad is made with mayonnaise, but we decided to substitute that with skyr, which provides a rich, creamy texture and unique flavor. Skyr is less tart than Greek yogurt, and more flavorful than other dairy alternatives, which is why it pairs so well with the avocados and red onions. Icelandic Provisions use authentic Heirloom Skyr Cultures that have been treasured and preserved in Iceland for hundreds of years, which where their distinct flavor comes from. Icelandic Provisions is also the only authentic Icelandic Skyr in the U.S., so go ahead and try it out for yourself! You can eat it on it’s own, or incorporate it into some recipes such as our Sparkling Apple Cider Mocktail, Pumpkin Overnight Oats, and Vanilla Cupcakes. This just goes to show skyr is a versatile ingredient that will work with almost anything you pair it with!

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Not only is this an amazingly flavorful recipe, it has solid nutrition boosters such as avocados. Nutritionally speaking, the avocados provide nearly 20 essential nutrients, including fiber, potassium, vitamin E, B-vitamins, and folic acid. They also enable the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit (1). You can also use avocado as a butter or fat substitute, as it may help reduce dietary intake of saturated fat, calories, sodium, and cholesterol (2). In fact, avocados are naturally cholesterol free, and over 75% of the fat in avocados is “good fat”, making them a great substitute for foods high in saturated fat. One serving size is 50 grams (or 1/3 of a medium sized avocado), so go ahead and enjoy the creamy textures in your daily diet. You can learn more about avocados here!

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Egg & Avocado Salad
 
Prep time
Cook time
Total time
 
Serves: 3 servings
Ingredients
  • 4 large eggs
  • 1½ teaspoons lemon juice, to taste
  • 3 tablespoons plain Icelandic Provisions Skyr
  • 1 teaspoon Dijon mustard
  • ½ cup celery (about 2 stalks), diced
  • ¼ cup red onion, diced
  • 2 small avocados, diced
Equipment:
  • Saucepan
  • Strainer
  • 2 bowls
  • Paring knife
Instructions
Hard Boiled Eggs:
  1. Place the eggs in a saucepan, and fill it halfway with room temperature water.
  2. Heat over medium-high heat until the water reaches a rolling boil. Remove the pan from the heat, cover, and let stand for 12 minutes.
  3. Strain the saucepan, place the eggs in a bowl of ice water, and peel. Set aside.
Egg & Avocado Salad:
  1. In a medium bowl, add lemon juice, Icelandic Provisions Skyr, and Dijon mustard. Mix well.
  2. Stir in the celery, red onion, and hard boiled eggs. Add the avocado last and mix until everything is well incorporated.
  3. Serve on whole wheat bread with lettuce and tomatoes, if desired. This can also be served on its own.
Notes
Disclosure: Triad to Wellness is a nutrition communications consultant for Icelandic Provisions. All opinions are our own. We were not compensated for this post.
Nutrition Information
Serving size: ¾ cup Calories: 240 calories, Fat: 18 grams, Saturated fat: 4 grams, Carbohydrates: 10 grams, Sugar: 3 grams, Sodium: 150 milligrams, Fiber: 5 grams, Protein: 12 grams, Cholesterol: 240 milligrams

(1) Avocado nutrition facts. California Avocados. http://www.californiaavocado.com/nutrition
(2) Avocados as a butter or fat substitute. California Avocados. http://www.californiaavocado.com/nutrition/smart-substitutions

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