Posts Tagged ‘egg salad’

Eggs come in single-serving packages stuffed with easy-to-digest protein for maintaining muscle and building your immune system against pneumonia and the flu. The yolks,the part which usually gets a bad wrap because of the saturated fat and cholesterol, also contain the good fats – mono and polyunsaturated fats.  They are loaded with important nutrients like B vitamins, vitamin D and two antioxidant carotenoids (lutein and zeaxanthin) which are crucial for preventing blindness in adults. The yolk also contains the mineral choline which has been shown to enhance memory.  Choline, a little-known but essential nutrient contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Two eggs – including the yolks – contain about 250 milligrams of choline, or roughly half the recommended daily amount.  Eat an egg two to three times a week and be egg-OK!


Egg Salad Sandwich

Yields 1 serving


1 hard boiled egg, peeled

1 tablespoon light mayonnaise

½ tablespoon Dijon mustard

1 tablespoon sunflower seeds

1 tablespoon finely grated carrots

a little salt and pepper, to taste


Chop egg.  Add other ingredients and mix together.  Pile mixture on a slice of whole wheat bread.  Add whatever other veggies you want, top with the second slice of bread and enjoy!


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