Easy Avocado Egg Salad

Eggs are especially valuable for growing children because they provide protein and choline, a nutrient used in healthy brain and nervous-system function. Avocados contribute mostly monounsaturated fats and help make the egg salad naturally creamy. Together, they create a satisfying breakfast, lunch, snack, or light dinner that takes only a few minutes to prepare.

Ingredients

• 4 large eggs

• 1 large avocado

• 2 tablespoons mayo or plain yogurt

• 2 teaspoons fresh lemon juice

• 1 celery stalk, finely chopped (about 3 tablespoons)

• 1 tablespoon finely chopped chives, parsley, or dill

• Salt and fresh ground black pepper, to taste

Directions

1. Hard boil the eggs: Place the eggs in a single layer in a saucepan and cover with cold water by 1 to 2 inches. Heat over high heat until the water comes to a rolling boil. Cover the saucepan with a lid, cook for 30 seconds, then remove from the heat and let stand for 12 minutes. Transfer the cooked eggs to a bowl of ice water using a slotted spoon and leave for 5 minutes.

2. Make the salad: Meanwhile, mash the avocado, mayonnaise (or yogurt), and lemon juice in the bottom of a medium bowl. Peel and chop your hard-boiled eggs, and then add them to the bowl. Stir in the celery and chives. Then, season with salt and pepper to taste.

   
   

*Further recipe and instructions found at: https://www.inspiredtaste.net/23087/easy-avocado-egg-salad-recipe/

Busy-family tip

Boil several eggs at the beginning of the week and keep them refrigerated. When you need a fast meal, this avocado egg salad can be assembled in about five minutes.

Because avocado naturally begins to brown after it is cut, this recipe is best eaten the day it is made. Lemon juice helps slow the browning, and pressing food wrap directly against the surface can help keep it fresher in the refrigerator.

Why eggs and avocado make a powerful combination

Eggs provide complete protein, choline, vitamin B12, selenium, and several other nutrients involved in normal growth and energy production. The yolk is where much of the egg’s choline and fat-soluble nutrition is found.

Avocado adds fiber, folate, potassium, vitamin E, and mostly monounsaturated fat. Its creamy texture also makes it an easy whole-food substitute for much of the mayonnaise traditionally used in egg salad.

Together, eggs and avocado create a balanced, filling meal that delivers protein and beneficial fats in a form that is simple enough for busy families and easy to adapt to different tastes.