Avocado and Spinach Egg Salad: A Nutritious and Creamy Delight

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Avocado and Spinach Egg Salad: A Nutritious and Creamy Delight

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Looking for a healthy, creamy, and satisfying salad? This Avocado and Spinach Egg Salad is packed with nutrients, flavor, and texture, making it the perfect meal for a nutritious breakfast, lunch, or dinner. The creamy avocado pairs beautifully with the protein-packed eggs, and the spinach adds a fresh, earthy note to the dish. Plus, it’s simple to make, and you can enjoy it as a side or a light main dish.

Ingredients:

  • 4 large eggs (hard-boiled)
  • 1 ripe avocado, peeled and mashed
  • 2 cups fresh spinach, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice (or more to taste)
  • 1 teaspoon Dijon mustard (optional, for extra flavor)
  • Salt and black pepper, to taste
  • Fresh herbs (optional, such as parsley, dill, or chives, for garnish)

Instructions:

  1. Boil the Eggs:
    • Place the eggs in a saucepan and cover with water.
    • Bring to a boil over medium-high heat.
    • Once boiling, lower the heat to a simmer and cook for 9-12 minutes to achieve hard-boiled eggs.
    • After cooking, transfer the eggs to a bowl of ice water or run them under cold water to stop the cooking process. Peel the eggs once cooled.
  2. Prepare the Salad:
    • While the eggs are cooling, chop the spinach into bite-sized pieces.
    • Peel and mash the avocado in a bowl until creamy.
  3. Combine the Ingredients:
    • Once the eggs are peeled, chop them into small pieces and add them to the bowl with the mashed avocado.
    • Add the chopped spinach to the bowl.
  4. Add Dressing and Season:
    • Drizzle olive oil, lemon juice, and Dijon mustard (if using) over the egg, avocado, and spinach mixture.
    • Season with salt and black pepper to taste.
  5. Mix and Serve:
    • Gently mix all the ingredients together until the eggs are well coated with the avocado, and the spinach is evenly distributed.
    • Garnish with fresh herbs like parsley, dill, or chives if desired.
  6. Serve:
    • Serve the salad immediately on its own or as a side dish with toast, crackers, or your favorite protein.
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Health Benefits:

  • Avocado: Packed with healthy fats, fiber, and potassium, avocados promote heart health, digestion, and help maintain healthy skin.
  • Eggs: A great source of protein and essential vitamins like B12, vitamin D, and choline, eggs support muscle repair, energy, and brain health.
  • Spinach: Rich in iron, vitamin K, and antioxidants, spinach supports bone health, fights inflammation, and boosts immunity.
  • Olive Oil: A source of heart-healthy monounsaturated fats, olive oil supports overall well-being and helps with nutrient absorption.

Nutritional Information (per serving):

  • Calories: 250-300 kcal
  • Protein: 12-15g
  • Fat: 20-22g
  • Carbohydrates: 8-10g
  • Fiber: 6-8g
  • Vitamin A: 40-50% of daily value
  • Vitamin C: 20-25% of daily value

Frequently Asked Questions (Q&A):

Q1: Can I make this egg salad ahead of time?

  • A: Yes! You can prepare the egg salad up to 1 day ahead and store it in an airtight container in the fridge. Just keep in mind that the avocado might brown slightly, so it’s best to add a bit of extra lemon juice for preservation.

Q2: Can I substitute spinach with other greens?

  • A: Absolutely! If you don’t have spinach, you can substitute it with kale, arugula, or mixed greens for a similar nutrient boost.

Q3: Can I use other fats instead of olive oil?

  • A: Yes! You can substitute the olive oil with avocado oil for a slightly different flavor or use Greek yogurt for a creamy, tangy twist.

Q4: How do I adjust the seasoning?

  • A: Feel free to add more lemon juice or mustard to taste for extra tanginess. You can also sprinkle some paprika, garlic powder, or chili flakes for a little heat.
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Q5: Can I make this salad vegan?

  • A: Yes, you can easily make this recipe vegan by substituting the eggs with tofu (for protein) or chickpeas (for texture). You can also skip the yogurt and use plant-based yogurt if you want a creamy texture.

Q6: Can I use pre-cooked eggs or hard-boiled eggs from the store?

  • A: Yes! Pre-cooked eggs are a convenient option for this recipe, and you can easily find hard-boiled eggs at many grocery stores. Just chop them up and add them to the salad.

Q7: What’s the best way to store leftovers?

  • A: Store any leftover egg salad in an airtight container in the fridge for up to 1 day. The avocado may begin to brown slightly, but it should still be fine to eat within that time frame.

Storage Tips:

  • For Freshness: If you’re preparing this salad ahead of time, you can store the avocado separately from the other ingredients to prevent it from browning.
  • Freezing: It’s not recommended to freeze this salad as the texture of the avocado and eggs may change after freezing and thawing.

Pro Tips for Success:

  1. Perfectly Hard-Boiled Eggs: For perfectly boiled eggs, follow the 9-12 minute rule and then immediately transfer the eggs to ice water to ensure they peel easily.
  2. Fresh Avocado: Make sure the avocado is ripe but not overripe for the best texture in your salad. A slightly firm avocado works best as it won’t become mushy.
  3. Customize with Add-ins: Feel free to add other ingredients like cherry tomatoes, cucumber, or olives for added crunch and flavor.
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Enjoy this Avocado and Spinach Egg Salad as a creamy, nutritious meal that’s both satisfying and packed with healthy fats, protein, and fiber! 🌱🍳🥑

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