Eggs are a symbol of new beginnings in many traditions, but they are under-appreciated as a nutritional powerhouse. Super rich in immune-supportive vitamin A, eggs are not the cholesterol threat you may have been told (see below).
Here’s a fast and economical way to integrate eggs into your diet. Curried egg salad is good for breakfast, lunch or dinner. You can serve it on top of a salad, in a pita, or as a “sauce” for vegetables. If you don’t like curry, leave it out and add some chopped dill for a fresh taste. Fast, easy, inexpensive — and delicious!
6 large eggs*, hardboiled, cooled, and chopped
3 stalks celery**, finely chopped
½ – 2/3 whole red pepper, finely chopped
1/4 bunch flat leaf parsley, finely chopped (it’s fine to include the stems)
1½ tsp. Dijon mustard
2 – 3 Tbsp. organic mayonnaise***
¼ tsp. salt (to taste)
½ – ¾ tsp. pepper (to taste)
¾ – 1 tsp. curry powder
*The hen’s diet is key to the nutritional content of her eggs — so don’t cheat yourself with cheap food! Quality pays off, every time.
**Celery is one of the vegetables that uptake pesticides very efficiently, so it’s best to buy organic. See ewg.org for more information.
***Use creamy yoghurt if you don’t like mayonnaise; it will “weep” a bit the second day but tastes just fine.
1. Mix the eggs, celery, red pepper and parsley together in a fairly large bowl. You should have roughly an equal volume of both eggs and vegetables.
2. Then stir in the Dijon mustard and mayonnaise, using just enough to bind the ingredients together.
3. Finally, season with salt and pepper to taste, and add the curry powder.
– This is great on a mixed green salad (you won’t need extra dressing).
– It also pairs well with cold sliced beets and cooked beet greens — or almost any chilled cooked vegetable.
– Garnish with sliced cucumber for extra crunch and coolness, or radishes if you like it sharp. Finely sliced scallion greens add bite and antioxidant properties — but go gently! They can overwhelm the other flavors.
– I like to use green chile powder as an alternative to the curry powder and black pepper.
Egg yolks have gotten a bad rap for containing cholesterol, which we actually need for healthy cell walls, making sex hormones, and proper nerve function. They are also one of the few food sources of Vitamin D, as well as A and E. So leave at least a few yolks in your salad! Eggs are also high in protein (all of the essential amino acids), choline, selenium, riboflavin, folic acid, B6 & B12, potassium and phosphorous.