Avocado And Spinach Egg Salad: A Nutritious And Creamy Delight

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:

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.
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.
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.
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.
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.
Serve:
- Serve the salad immediately on its own or as a side dish with toast, crackers, or your favorite protein.

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.

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:

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.
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.
Customize with Add-ins: Feel free to add other ingredients like cherry tomatoes, cucumber, or olives for added crunch and flavor.