EGG AND AVOCADO SALAD

 

 

What do these two ingredients suggest? EGG and AVOCADO.

I suppose that when you think about the egg, it comes to your mind that it is a food rich in proteins of high biological value. And surely when you visualize the avocado you think of its healthy fat.

These two ideas are repeated over and over again, so it is interesting to stop at them, if you keep reading, a little below I explain it to you.

 

Only 6 ingredients: Egg, avocado, chives, yogurt, mustard and lemon.

 

But let's continue with our plate, the egg and avocado salad, it is a delicious recipe, use it to fill some leaves of the head, to crown some healthy canapés or to prepare a wrap You can also put it in the center of the table and tell with some crackers or crackers.

The three parts of the dish are: the boiled egg, the avocado and a light sauce that amalgamates and integrates all the ingredients. Easy, right ?.

This salad is a very common dish in the USA, the traditional version, the well-known Egg salad It does not have avocado and it is usually prepared with mayonnaise.

I propose a different version, instead of mayonnaise, I have used Greek yogurt, mixed with mustard and lemon juice, a tasty and healthier combination.

If you want to lighten it even more, you can also use plain yogurt and you will have an equally tasty but less dense sauce.

 

The egg and avocado salad goes perfect with fish and seafood.

 

I like to prepare this recipe to accompany salmon, cod or hake, in general I like it with any fish or shellfish. It goes perfectly.

 

 

It is a good alternative to the Russian salad, as it does not carry potatoes, it is better from the nutritional point of view, it contains less carbohydrates and more proteins along with healthy fats.

It is an ideal dish for summer, you can leave it ready the night before, so when you go to consume it will be very cold and more tasty, with the rest the taste of the whole improves.

And since it does not have mahonesa it has the advantage that it is not so unstable at room temperature, in the middle of summer you can transport it more peacefully than a traditional Russian salad.

 

This salad is an alternative to the classic Russian salad, with more protein and less carbohydrates.

 

Learn a little more about the egg and its characteristics, what type of fats it contains and why it is often referred to as its "high biological value" proteins.

Nutritional value of the egg:

• An egg of 60 grams gives us 78 kcal.
• Its proteins are high biological value * 1, in fact, the protein with the highest biological value tested is that of the egg.
• The egg contains all the essential amino acids, which our body is not able to synthesize and we must necessarily contribute through the diet.
• Being a food of animal origin, it is low in saturated fats. In addition, the relationship between saturated and unsaturated is convenient.
• It contains 4 grams of fatty acids, an 65% are unsaturated fatty acids (AGI) and an 35% are saturated fatty acids (AGS).
• The egg is rich in cholesterol, this is the main reason why it is usually recommended to limit its consumption. But currently, the influence of cholesterol on the elevation of blood cholesterol levels is a matter of widespread controversy * 2.
• It is an important source of hill, substance involved in the construction of membranes and contributes to maintain the function of memory, something very important in advanced ages.
• Contains antioxidant substances, pigments of the family of carotenoids.

 

*1Biological value (BV): it is the measure of the absorption and synthesis in the body of protein from food intake. 

*2Recommendations on egg consumption: Within a balanced diet, there is no established limitation for the general population.

And what about the avocado ?, Do you think it is a food that is fashionable without more? That when the avocado fever is over, no one will talk about it ?.

I do not know what will happen, but what I do know is that its consumption is very beneficial and nutritionally speaking is very convenient, then I leave some data.

Benefits of avocado for health:

• Approximately 20% of its composition are lipids.
• It provides 160 kcal for each 100 grams.
• It has more AGI than AGS. In particular, each 100 g, it has 1,8 g of Polyunsaturated FA and 10 g of monounsaturated FA, compared to 2,1 g of AGS.
• Its potassium content stands out.
• And it does not have cholesterol.

 

 

A little further down you have the detailed recipe, take note and try it because you're going to love it.

If you liked this recipe, you may also be interested in:

• Coleslaw without sugar.
• Pear and roquefort salad.
• Poke bowl of salmon easy.