Deviled eggs are a common way to take advantage of Easter and Passover remnants, but at other times you may want to look at today’s healthy recipes.
The word “deviled” dates back to the 18th century and came to be used in front of spicy foods. Our version of Deviled Egg can be spicy or mild.
Today’s deviled eggs are healthy and nutritious because they require avocado and eliminate mayonnaise and mustard. Avocado provides an unsaturated fat that supports a healthy brain and heart. With a rich nutty flavor and buttery texture, avocado provides dietary fiber and 20 vitamins and minerals, including potassium, copper, magnesium, vitamins B, C, E and K.
If you’re buying an avocado for a day or so, choose an avocado that applies gentle pressure when you press your finger into the skin to test maturity. The skin should be pebbles and purple-black.
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Adding a little lemon juice to today’s recipe will maintain the clean color of the avocado after cutting. Still, you will want to serve this dish on the day it is prepared.
Eggs that have long been demonized due to the amount of cholesterol contained in the yolk are now given the green light of the diet. This is because researchers have discovered that saturated and trans fats are the real causes of hypercholesterolemia.
Eggs contain the highest biological value of protein, along with nutrients that combat diseases such as vitamin D, choline, and lutein. If you are planning a hard boil, buy it a few days in advance. It will be easier to peel off.
Today’s simple deviled eggs can invigorate any dish. Top with paprika as required in the recipe, or try other toppings such as diced jalapeno peppers, sliced leeks, and chili peppers.
Bethany Thayer is a dietitian registered with Henry Ford Health. For more recipes and health information, please visit henryford.com/blog. If you have any questions about today’s recipe, please email HenryFordLiveWell@hfhs.org.
Avocado Devil Egg
make: 16 servings / Preparation time: 20 min / total time: 45 minutes
8 boiled eggs, peeled
1 ripe avocado
⅓ Cup fat-free Greek yogurt
2 teaspoons of fresh lemon juice
1/4 teaspoon salt
1/2 teaspoon pepper (or taste)
1/2 teaspoon paprika
Cut each egg in half vertically and scoop the yolk. Put the egg yolk in a bowl. Cut the avocado in half, remove the holes and scoop the meat into a bowl of egg yolk.
Use a handheld blender or food processor to puree the yolks and avocados until smooth and creamy. Add Greek yogurt, lemon, salt and pepper. Mix until smooth. Spoon the egg yolk mixture into a piping bag or plastic zipper bag, cut off one corner and pipe in the middle of each egg white. Sprinkle with paprika and enjoy.
From Henry Ford Live Well.
60 calorie (From 65% thick), 4.5 grams thick (1 gram I sat down.thick), 2 grams carbohydrate4 grams protein70 mg sodium105 mg cholesterol14 mg calcium, 1 gram fiber.. Food exchange: 1/2 protein, 1 fat.
Contact Detroit Free Press food writer Susan Seraski and send food and restaurant news to sselasky@freepress.com. Follow @SusanMariecooks on Twitter.
