Low Cost Protein Punch
It’s the time of year when eggs come to mind. They are being colored, deviled, and tossed in salads. Eggs can get a bad rap and are often considered a controversial food. Despite the controversy, eggs can function as a wonderful source of low cost nutrition when fixed with healthy preparation in mind.
A single large egg packs about 6 grams of muscle building and repairing protein for a budget friendly protein punch. This wonderful boost of protein primarily lies in the egg white, but egg yolks carry beneficial nutrients as well. The yolk provides as a source of choline, which plays a role in brain, nervous system, and cardiovascular function. Eggs are one of the few natural food sources of Vitamin D. In addition to other beneficial nutrients, eggs serve as a source of macular degeneration fighting carotenoids and health supporting sulphur. The egg white alone carries nutrients like riboflavin, selenium, and B2.
The yolk of the egg is what provokes controversy due to its cholesterol and fat content. A large egg contains about 215 mg of cholesterol and 5 grams of fat. The daily recommended intake for cholesterol is 300 mg. It’s easy to see how a couple eggs can quickly put one over their cholesterol budget. Keep in mind, egg whites are a heart healthy source of protein.
When prepared with good health in mind, eggs can make a nice fit in a healthy diet. Take for instance a yummy egg salad. I made a batch of hardboiled eggs in the oven. I then prepared this egg salad by chopping one whole hardboiled egg with one hardboiled egg white. Using only one egg yolk reduces the cholesterol content while preserving the pleasant flavor.
I combined 2 tablespoons of plain Greek yogurt with 1 teaspoon mayonnaise instead of the standard extra creamy pure mayo base. This adds a boost of probiotics and protein from the fat free yogurt while cutting the fat content in using just a hint of mayonnaise for flavor.
I seasoned the egg salad with black pepper, garlic powder, and a small pinch of salt. This protein-rich egg salad made for a wonderful topping on toasted grain-rich oatmeal bread stuffed with fresh spinach. Fresh chopped tomato and onion make wonderful additions to the egg salad as well. Even a touch of fresh avocado can boost this sandwich with a hint healthy fat.
This quick-to-fix breakfast or lunch toast can be complemented with a bowl of fresh fruit and a cup of low fat milk for a healthy, satisfying meal. If toast isn’t your style try stuffing this egg salad in a wrap or make it a salad topping. It’s a great source of protein to support fueling your everyday and training needs.
This single serving of egg salad provides approximately 118 calories, 5.5 grams of fat, 2 grams saturated fat, 215 mg cholesterol, 3 grams of carbohydrate, 0 grams of fiber, and 12 grams of protein