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Welcome to Salu Life!

Flavor-filled, approachable dishes aimed to keep your mind, your body and our earth, healthy. 

Protein-Packed Egg Salad

Protein-Packed Egg Salad

Egg salad is the most polarizing of protein salads that exists. People either love to love it or simply cannot stand the sight. If Shakespeare somehow intertwined the culinary world into the story of Romeo & Juliet there is no doubt that the Capulets would be on one side, the Montagues on the other and egg salad would star as the dividing factor.

Now I will start by saying that I absolutely love eggs and eat them almost every day. For some reason however, it had taken me nearly 27 years to enjoy egg salad. It was a favorite of my sister’s when we were growing up, but I would cry and complain to my mom to make me something else – because I just couldn’t get over the smell or texture. However, as we get older and our pallets further change, I finally developed a recipe that I came to enjoy.

Eggs are an excellent source of protein and this recipe gives an extra punch with the substitution of Greek Yogurt for mayonnaise. The Greek Yogurt gives the salad a rich, creaminess, while the addition of Dijon and Worcestershire Sauce provides a nice tangy bite that deepens the flavors. I include garlic powder for seasoning, as well as chives – which provide a nice oniony flavor (without adding any onions at all!) and make the dish look pretty.

The biggest thing for me to get over was always the texture of egg salad, so I like to toast some bread, top it with arugula and salt some sliced heirloom tomatoes. I drizzled here with homemade chili oil (recipe coming soon) to make for the perfect bite!

 

The Break Down:

(Serving Size: Approximately 4 open-faced sandwiches)

  • 5 Whole Eggs (yolk included)
  • 5 Egg Whites
  • Fage Non-Fat Plain Greek Yogurt – 1 7 oz. container
  • Dijon Mustard – 1 tbspn
  • Worcestershire Sauce – 1 tsp
  • Garlic Powder – 1 tsp
  • Fresh Chives – about 15-20 blades, chopped
  • S&P

 

How to:

1.     Place eggs into a saucepan and cover with water

2.     Put heat on high and bring water to a boil

3.     Remove the pan from heat and cover pan

4.     Let the eggs sit in water with pan covered for 15-17 minutes

5.     Drain water and let eggs cool before deshelling

6.     Add 5 whole eggs and 5 egg whites into large bowl

7.     Season with 1 teaspoon of garlic powder, a dash of salt and black pepper (1/4 tsp each)

8.     Add fresh chopped chives to bowl

9.     Include Fage Greek Yogurt, Dijon and Worcestershire to bowl mixture

10.  Mix with spoon to desired texture, top with freshly ground black pepper and enjoy

 

 Tips & Tricks:

 

  • I have always been a Fage guy, but use your favorite non-fat plain Greek Yogurt!
  • When I can’t find fresh chives, I either use dry chives or substitute for green onions. It is important to note that chives are an herb and green onions are – an onion. Chives are thin and more subtly flavored. Green onions will add a bit more texture to your dish. If you choose to use green onions, I suggest 2 stalks – as I find they have a stronger oniony flavor than chives.
  • This is a great dish for breakfast, brunch or lunch. A scoop of egg salad is also great to add onto some mixed greens and veggies. Top with some Extra Virgin Olive Oil and you’ve got a nice, filling meal
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