The big snowmelt this past weekend in Southern Colorado evoked spring, and for us that means egg salad.
This version with avocado, introduced to us by friends (with hundreds of variations online) is brightened by the addition of lemon zest and juice and any fresh herbs you might have on hand. We found some chopped roasted green chilies in the fridge in the Biosyntrx kitchen that needed to be used and threw those in as well.
Seasonings can range from Mexican (cumin, chili powder) to French (tarragon), smoky (smoked paprika) to tart (a splash of red wine vinegar), depending upon your mood.
Basically this is guacamole, except made with hard-boiled eggs and thus packed with high-quality protein, healthy fat, minerals including potassium and magnesium, B vitamins and Greek yogurt for those good probiotics.
This recipe calls for two ripe avocados and four hard-boiled eggs, but you can easily cut the quantity in half or double it.
Serve on whole-grain toast, in a wrap, on a lettuce leaf, or with a variety of seeded crackers and crudité
2 ripe avocados
4 hard-boiled eggs
A handful of fresh parsley or cilantro, finely chopped
3 or so scallions, green part, chopped
Zest and juice of 1 small lemon
Full-fat plain Greek yogurt (fat-free will be too watery) or a combination of half low-fat mayonnaise and half Greek yogurt, enough to reach desired consistency
½ tsp. ground cumin
Chopped and seeded roasted green chilies or a small jalapeno, seeded and chopped
Salt and fresh ground black pepper to taste.
Hard-boiled egg science
Although there is no 100 percent foolproof method, a hot start most always produces easier-to-peel eggs because slow- cooked egg white protein bonds more strongly with the membrane on the inside of the egg shell. So, bring a pot of water to a hard boil and drop in cold eggs and boil for 30 seconds. Lower heat to simmer and boil gently for 10 to 12 minutes; chill under running cold water before peeling for easy-to-peel perfect eggs with deliciously tender whites and perfectly cooked yolks with no discoloration.
Cut avocados in half, remove pit, and score vertically and horizontally with a knife, then scoop into a medium-sized bowl. Mash about a quarter to a third of the avocado with a fork and leave the rest in small chunks.
Cut hard-boiled eggs into small dice. Add Greek yogurt or mayo-Greek yogurt mixture to eggs and avocado, and mix to a creamy consistency. Add lemon juice and zest and stir. Add chopped cilantro or parsley, scallions, chilies—you could also add chopped, seeded tomato or red bell pepper for color— and finally add cumin, salt and pepper to taste.
A splash of Tabasco or Sriracha sauce, or a pinch of cayenne will add heat, if that’s your preference, which is most always ours.
Ellen Troyer, with Kathryn Eastburn and the Biosyntrx staff.
We are please to introduce, Kathryn Eastburn, our new Biosyntrx Tasty Tuesday contributor. Kathryn was the founder/editor and food and restaurant review columnist of the Colorado Springs Independent for a number of years.
She is a very popular writing instructor at Colorado College, as well as the author of a book we featured in a Sunday Morning Stop at the Intersection of Science, Art, Music and Humanities on March 2, 2014 titled, A Sacred Feast: Reflection on Sacred Harp Singing and Dinner on the Ground.
You can read our Sacred Harp: Celebrating the Human Voice article here.