Eggs are an excellent source of high-quality protein. According to Quamut.com, egg protein is said to be complete as it provides all eight essential amino acids. These acids are necessary to the human body and must be supplied by the food people eat since the body is unable to produce them itself. Not only does egg protein provide these amino acids but it does so in ideally balanced proportions. As a result, egg protein is used in assessing the content and value of proteins found in other foods.
The egg’s nutrients are not equally distributed between the white and the yolk. The white supplies more than half of the protein and the larger portion of the potassium and riboflavin, while the yolk provides the A and D vitamins as well as most of the other vitamins and minerals. The yolk also contains all the fat and three-fourths of the total calories. Eggs are also a good source of vitamin B12 and mood boosting selenium.
At approximately sixteen cents each, eggs are very affordable and when eaten in moderation, highly nutritious.
Easy Egg Salad Recipe
Ingredients:
- 12 large eggs
- 1/2 cup light mayonnaise
- 1 heaping tablespoon Dijon mustard
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Method:
- Place eggs in a shallow pan. Fill pan with cold water until the eggs are just covered.
- Bring water to a boil uncovered and reduce heat to medium high to maintain a simmer. Cook for an additional eight minutes turning the eggs periodically to ensure even cooking.
- Use a slotted spoon to remove the eggs from the hot water. Place eggs in the refrigerator and let cool completely for at least 2 hours. In order to peel the eggs properly, it is necessary for the eggs to be completely cooled through.
- Peel eggs. Rinse under cold water and pat dry.
- Rough chop the eggs. It is easiest to do this one at a time. Simply cut the egg in half and quarter each half. Place chopped eggs in a bowl
- Combine the mayonnaise, Dijon mustard, paprika, salt and pepper in a bowl.
- Add the mayonnaise mixture to the chopped eggs and stir gently until well coated.
Serving Suggestion and Variations for Egg Salad
Egg salad can be served as a nice addition to a buffet table. If serving as such, garnish with an additional dusting of paprika and a decorative sprig of green onion, chives, dill or parsley. It can be presented in a bowl or on a platter on a bed of lettuce.
Egg salad is as diverse as it is easy. The amounts of mayonnaise, Dijon mustard, paprika, salt and pepper can be adjusted according to taste and dietary preference. For additional impact, the ingredients can be bumped up to include snipped green onion and dill. Served on a bagel, whole grain wrap or bread, egg salad sandwiches also make a great presentation on a platter. Add a heartly scoop on top of a bed of salad greens as a light and quick mini-meal option or dinner.
Cooking and preparing food should be simple and practical as well as affordable and flexible. Have fun adjusting the ingredients to taste and using favorite flavors and garnishes to serve up a delicious meal.
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