Wednesday, May 7, 2014

Food for thought...

This recipe was inspired by something Martha Stewart posted just before Easter.  I love avocados and try to add the occasional egg to my diet, so Martha’s recipe caught my eye.  You should know I’m lazy;  to be clear, I’m actually very lazy — especially when it comes to cooking. My house however, is filled with post Easter hard-boiled eggs and I got hungry.  

Here’s what I came up with.  It takes me about 30 minutes to whip up — it will only take you about 10 minutes to make.  I’m appallingly slow in the kitchen.

Why it’s healthy (aka Ingredients):

2 hardboiled eggs, chopped 
1 avocado, chopped
2 thin slices of onion, chopped
1 slice of feta cheese, crumbled
1/2 lime
drizzle of olive oil (don’t be stingy)
chili powder
2 pita breads

Directions:  Rub a little olive oil on the pita breads and slice them into 1/8ths.  Pop them into the oven to toast if you like a little added crunch.  Combine the chopped and crumbled ingredients in a bowl.  Drizzle with olive oil, the juice of 1/2 lime.  Add hearty shakes of the spices.  Mix well.  That’s it.  Gently combining the oil, lime and feta creates a creamy “dressing” without the mayo.  Serves 2 hearty eaters or 4 dainty types.  

Stop here if you care only about taste and not so much about nutrition or health.

Healthy Facts (based on a super quick internet search):

I loathe mayonnaise or Miracle Whip, homemade or otherwise -- it’s a taste thing for me, but I also love eating fresh and healthy, which lets me feel virtuous and indulge in my love of chocolate more often.  One little tablespoon of mayo adds up to approximately 94 calories; 10 grams of fat, no protein, fiber, vitamin A, vitamin C, iron or calcium, so it’s high in calories without much in the way of nutrition except for fat.

Eggs:  High in protein, contain all 9 essential amino acids, highly concentrated with vitamins and minerals and one of the best sources of choline (good for the brain) you can get.  Rich in  two antioxidants Lutein (eyes) and Zeaxanthine (whatever that is).

Avocado:  Excellent source of fiber, potassium, and vitamins C, K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. Contains more than one-third the daily value of vitamin C, and more than half the day’s requirements of vitamin K.

Onion:  A powerful antibiotic, onions exceed Red Wine in heart-protective properties by lowering cholesterol, inhibiting hardening of the arteries, adding elasticity of blood vessels and helping maintain healthy blood pressure.  Regulates blood sugar and racks up hundreds of scientific citations on anti-cancer properties.  Who knew?!

Olive Oil:  A monounsaturated fatty acid (MUFA), considered a healthy dietary fat — as long as you’re replacing saturated and trans fats and not adding to them.  MUFA’s may help lower your risk of heart disease.  They have been found to lower your total cholesterol and low-density lipoprotein cholesterol levels.  May also help normalize blood clotting, regulate insulin levels and aid blood sugar control.  (so says the Mayo Clinic)

Turmeric:  Anti-inflammatory - pretty color too.

Cumin:  Aids proper digestion and nutrient absorption. Cumin is also a source of iron, making it a good metabolic support for efficient energy production and robust immunity.

Chili Powder:  Boosts metabolism and immune system.  Inhibits inflammation. (I use Santa Fe Seasoning’s chili powders - they taste amazing)

Feta Cheese:  Lower in fat and calories than most cheeses, but so yummy.

Tasty + healthy.  Let me know how you like it!

E. England