Sunday, March 4, 2012

Real Food Weekly Recipe: Avocado Egg Salad

This week's recipe features my two most loved foods:  pastured eggs and avocados.  Put them together and you have the perfect marriage of protein, fat and flavour.  
Eggs from pastured hens are deeply nutrient-dense:  rich in omega-3 fatty acids, vitamin A, vitamin E, and choline.  Choline is  of particular importance to a preconception and pregnancy diet as a requirement for the developing nervous system.  Most pregnant and nursing women are not getting enough choline for their developing babies and researchers are calling for increased consumption of choline-rich foods for these women.  Choline plays a very critical role in tooth and brain development(1,2,3).  The Weston Price Foundation recommends eating two or more eggs, plus additional egg yolks, daily for pregnant and lactating women.  
Avocado have traditionally been 'taboo' because of their high fat content.  Although it is true this fruit has a high fat content, these good fats (mono and polyunsaturated fat) won't make you fat.  

Avocado Egg Salad
Serves 2
4 whole hard boiled eggs, peeled
1 avocado, peeled and pitted
2 tbsp lacto-fermented mayo
1 1/2 tsp red wine vinegar
1/4 tsp sea salt
black pepper to taste
1/2 tsp chives, chopped

Method:
Combine all ingredients except for chives in the food processor.  Pulse a few times, scraping the bowl once or twice.  Continue pulsing until the mixture reaches your desired consistency:  chunky or smooth.
Place the mixture in a bowl and stir in the chopped chives.  
Serve on thickly sliced tomato or cucumber for a grain-free lunch or snack, or on a nice piece of sprouted grain or sourdough bread. 

-Dr.Kate
References:
1.Nandasena, et al. Archives of Oral Biology. August 2010. 
2.Mehedint, et al. Maternal dietary choline deficiency alters angiogenesis in fetal mouse hippocampus. Proceedings of the National Academy of Sciences. July 2010. 
3.Zeisel, et al. Perinatal choline influences brain structure and function. Nutrition Reviews. April 2006.

No comments: