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Bits and Bites

News from Jen Messer Nutrition “a mid-month mini edition.”

Deviled Eggs That Put a Spring in Your Step!

Lots of Easter Bunny Eggs? Here is MY favorite way to enjoy them!

Leftover from an Easter Egg Hunt or perfect to enjoy with approaching spring and summer celebrations at fun get-togethers! Deviled Eggs! They are an easy home run at any event. Check out the benefits of olive oil vs mayo in heart health. High in protein, deviled eggs make a great snack and contain Omega 3 fatty acids, vitamin D, and the antioxidants lutein and zeaxanthin.

Here is my revamped deviled eggs recipe – Hold the mayo! For best results use “less than fresh eggs.” When eggs are really fresh they are hard to peel. So, let them age gracefully in the refrigerator prior to your event (especially if you have your own chickens.) Eggs purchased at the grocery store are old enough to peel without too much trouble.

  • A dozen hard-boiled eggs peeled and cut in half

  • 4 tablespoons of finely diced onion

  • About a tablespoon of olive oil

  • The juice of half a lemon

  • A dash of Tabasco sauce

  • A dash of Worcestershire sauce

  • Sea salt to taste

Mix the egg yolks and all other ingredients up in the food processor and then fill the egg whites with the mixture. If the yolks are dry you may need more olive oil. Pipe in to look pretty and sprinkle with paprika or parsley flakes. If you are lucky like me - you’ve got a great hand-me-down dish circa 1970s to serve your eggs in style. The dish was a gift to my mom which she then gifted to me 🙂

I also love hard-boiled eggs sliced and on avocado toast, paired with fruit as a balanced snack, sliced and atop a tasty salad (especially with tuna), sliced and added to baked sweet potato, with corn or whole-grain wrap, salsa, refried beans, and avocado. Or have you tried dill egg salad?

Are Eggs Healthy?

According to the National Lipid Association, eggs contain saturated fats and unsaturated fats. When prepared without frying, they are considered a healthy addition to your diet. The American Academy of Nutrition and Dietetics recommends that for best results individuals with high cholesterol should limit egg yolks to 2 to 4 per week.

Already had your fill of eggs this week thanks to Easter? There are great options for egg replacement in your diet now.

Mashed Banana, apple sauce, silken tofu, ground flaxseed mixed with water, silken tofu, aquafaba (fancy name for chickpea liquid), or yogurt! Sometimes I will just substitute egg whites which are available in a carton reading to use. This is the way I enjoy building an omelet too - increase the egg white. All egg white omelets are a tasty choice too. There are many commercial egg replacers on the market now too;

  • Just Egg made from Mung Beans and can scramble - I need to try these!

  • Bob’s Red Mill vegan egg replacer - made from potato starch and tapioca flour (for baking)

  • Old School Ener G Egg Replacer - I tried this in baking years ago, similar to Bob’s product above. It is also Kosher.

  • The EVERY COMPANY - creates Animal-free protein including an “egg white.” Holy Science Batman - they have developed a versatile, all-purpose, 1-to-1 nature-equivalent egg white replacer through a fermentation process!

  • The Vegg - is a vegan liquid egg yolk replacer made of “nooch” aka nutritional yeast.

  • FUMI ingredients - animal-free food ingredients from micro-organisms.

Would you try any of the above? Would you rather just eat an egg or are you substitute curious for ethical or other reasons?

Need help with your nutrition?

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Reach out if you’d like to see if I can help with your health goals.