Wow, can you believe it’s already Easter? Time sure does fly! Many cultures and religions celebrate Easter. The fable of a special hare bringing Easter eggs dates to 1682 AD. However, the origin of the centuries old custom of coloring eggs during this revered season is not known. The day after Easter…What to do with all of those left over hard boiled eggs?
First things first…What types of eggs to select, what’s the best way to boil them and how do you peel the shells off. Seems like easy questions, but you’d be surprised. To prevent cracking, place a tsp. salt in boiling water and pierce the large end of eggs with a needle before boiling. Cover eggs with water about one inch over tops. Bring water to boil with medium heat. When water begins to boil, turn burner off and let them sit for 15-20 minutes. When ready to peel, drain water and place eggs in ice cold water. FYI: Over boiled eggs turn out rubbery. Fresh eggs peel better than older ones.
What are the health benefits of eating eggs? We went through a period when eggs were deemed food enemy #1 in the U.S., but nothing can be further from the truth. Eggs contain many nutrients such as protein, omega-3 fats and vitamin B-12. In addition, one egg contains 2 grams of saturated fat, 210 mg of cholesterol and only about 75 calories. That’s the good news. So what’s a person to do when making all those tasty snacks with real mayo and other condiments loaded with calories? Use less real mayo, increase spices, add more mustard, substitute reduced fat mayo. You can also substitute Greek yogurt for your mayo to increase your protein and decrease your fat intake. Also blend in less of your egg salad and mix in more veggies. Omitting some of the hard boiled egg yokes is another option.
Now for something tasty. This recipe is a healthier version of a classic party dish.
Uncle Richard’s Deviled Eggs.
- 6 peeled hard boiled eggs
- ¼ cup of your favorite low-fat mayo
- 1 tbs. sweet pickle juice
- 3 tbs. creamed horseradish
- ½ tsp. onion powder
- 1 tbs. yellow mustard.
Preparation: Cut each egg in half and place yokes in a mixing bowl. Smash with fork. Mix in mayo, mustard and other condiments until a smooth consistency. Fill each egg white half with mixture. Sprinkle paprika on top. Serve chilled as an appetizer or snack.
Here’s another classic recipe I tweaked for a low-cal Egg Salad Sandwich Spread
- 6 eggs
- 4-5 tbs. Greek yogurt
- 1 tbs. brown mustard,
- salt to taste
- ¼ tsp. white pepper
- ¼ cup grated Parmesan cheese
Preparation: Smash eggs with fork in mixing bowl. Blend in yogurt and spicy mustard. Then stir in condiments. Chill. Serve on whole wheat bread with lettuce and tomato. Or cut tomato tops off and scoop out centers. Fill with egg salad spread and serve as a salad.
Egg White Sandwich.
- 3 hard boiled egg whites
- 1 tsp. light mayo
- 1 celery stalk
- 2 slices whole grain bread
- sliced tomato
Preparation: Mix chopped celery stalk with mashed hard boiled egg whites. Add light mayo. Spread on bread and top with a tomato
I hope you all have an amazing Easter! Next time, healthy bunny stews. Kidding.
In Good Health,
Lisa DeFazio, MS,RD
Media Nutrition Expert, Dietitian & Host