Avocado Egg Salad 🥑🥚🥬🧅🧂: A Delicious Diabetic-Friendly Recipe
When you’re looking for a nutritious, filling meal that supports healthy blood sugar levels, Avocado Egg Salad is the perfect choice. Packed with healthy fats, protein, and fiber, this salad is an excellent option for breakfast, lunch, or even a light dinner. It’s quick and easy to prepare, making it an ideal choice for those on the go. This recipe combines creamy avocado, protein-packed boiled eggs, fresh spinach, and the perfect seasonings to create a satisfying meal.
🛒 Ingredients:
2 ripe avocados, peeled and mashed
4 large boiled eggs, peeled and chopped
1 cup fresh spinach, chopped
1 small red onion, finely chopped
1/2 teaspoon black pepper, or to taste
1/2 teaspoon salt, or to taste
1 tablespoon lemon juice (optional, for added zest)
Olive oil (optional, for a smooth texture)
Paprika or chili flakes (optional, for a kick of spice)
🍽️ Instructions:
1️⃣ Boil the Eggs:
Start by boiling the eggs. Place the eggs in a pot of water and bring them to a boil over high heat. Once the water starts boiling, reduce the heat and let the eggs simmer for about 9-12 minutes for hard-boiled eggs.
Once the eggs are done, remove them from the hot water and let them cool down in a bowl of ice water to stop the cooking process. After they cool, peel them and set aside.
2️⃣ Prepare the Avocado:
While the eggs are cooling, slice the avocados in half, remove the pits, and scoop the flesh into a mixing bowl.
Mash the avocado with a fork until it reaches your desired level of smoothness, leaving a few small chunks for texture.
3️⃣ Chop the Ingredients:
Finely chop the red onion and spinach. If you want an even smoother texture, you can sauté the spinach for a minute or two in a pan before adding it to the salad. However, if you prefer a fresh, crisp taste, use it raw.
4️⃣ Combine:
Add the chopped boiled eggs, spinach, and red onion to the mashed avocado. Toss everything together gently, making sure the ingredients are well-mixed.
5️⃣ Season the Salad:
Add black pepper and salt to taste. If you like a bit of zest, squeeze in some lemon juice.
For an extra kick, sprinkle in a pinch of paprika or chili flakes.
6️⃣ Serve:
Transfer the salad into a bowl and serve immediately. You can enjoy it on its own or with whole-grain crackers or a slice of whole-wheat toast for a more filling meal.
🥑 Why You’ll Love This Avocado Egg Salad:
Diabetic-Friendly: This salad is a great source of healthy fats from avocado and protein from eggs, which help keep blood sugar levels stable.
Rich in Nutrients: Spinach provides essential vitamins and minerals like vitamin K, iron, and folate, while avocados are packed with heart-healthy fats.
Quick & Easy: This dish takes just 15 minutes to prepare, making it perfect for a quick lunch or breakfast.
Customizable: Feel free to add other veggies, such as diced tomatoes or cucumbers, or add a sprinkle of your favorite cheese for extra flavor.
🍽️ Tips:
Make Ahead: You can prepare this salad ahead of time and store it in an airtight container in the fridge for up to 2 days. However, to keep it fresh, avoid adding the lemon juice or any liquid until you’re ready to serve.
Extra Protein: If you’re looking for more protein, try adding some grilled chicken or chickpeas to the salad.
Mediterranean Breakfast Plate 🍞🍅🥚🫐🧀: A Fresh and Nutritious Start to Your Day
A Mediterranean Breakfast Plate is the perfect way to begin your day with healthy, whole-food ingredients that provide long-lasting energy. This meal is a delicious combination of nutrient-dense foods like whole wheat bread, tomatoes, boiled eggs, blueberries, and feta cheese. Rich in fiber, protein, and healthy fats, this breakfast plate is designed to help you feel satisfied and energized while maintaining balanced blood sugar levels.
🛒 Ingredients:
2 slices whole wheat bread, toasted
1/2 cup cherry tomatoes, halved
1 large boiled egg, sliced
1/4 cup blueberries
1/4 cup feta cheese, crumbled
1 tablespoon extra virgin olive oil
1/2 teaspoon balsamic vinegar (optional)
Salt & black pepper, to taste
🍽️ Instructions:
1️⃣ Toast the Bread:
Start by toasting the whole wheat bread until it’s golden and crispy. You can use a toaster, oven, or a pan on medium heat.
2️⃣ Boil the Egg:
If you haven’t already boiled the egg, place it in a pot of cold water and bring it to a boil. Once boiling, reduce the heat and simmer for 9-12 minutes for hard-boiled eggs. Remove from the water and let cool before slicing.
3️⃣ Prepare the Veggies & Fruit:
Slice the cherry tomatoes in half and set them aside.
Wash the blueberries thoroughly and keep them ready for serving.
4️⃣ Assemble the Plate:
Place the toasted bread on a plate.
Arrange the sliced boiled egg, cherry tomatoes, and blueberries on top or around the bread.
5️⃣ Add Cheese & Drizzle:
Sprinkle crumbled feta cheese over the plate for a creamy, salty flavor.
Drizzle with a little extra virgin olive oil and a splash of balsamic vinegar (if using). Season with a pinch of salt and black pepper to taste.
6️⃣ Serve:
Serve immediately as a healthy, balanced breakfast that will keep you full for hours.
🥑 Why You’ll Love This Mediterranean Breakfast Plate:
Diabetic-Friendly: This breakfast is low in simple carbohydrates and high in fiber and protein, which helps regulate blood sugar levels throughout the day.
Rich in Antioxidants: The combination of blueberries and tomatoes offers a healthy dose of antioxidants, which help protect the body from oxidative stress.
Quick & Simple: This meal is easy to assemble and can be prepared in under 10 minutes, making it perfect for busy mornings.
Full of Healthy Fats: Olive oil and feta cheese add heart-healthy fats that support overall health and keep you feeling satisfied.
🍽️ Tips:
Add More Veggies: You can add other vegetables like cucumber, bell peppers, or spinach to the plate for more fiber and nutrients.
Make It Even More Filling: Pair this breakfast plate with a small serving of Greek yogurt or nuts for added protein and healthy fats.
Customize the Toppings: Swap feta for goat cheese or Parmesan for a different flavor profile.
Conclusion
Both the Avocado Egg Salad and the Mediterranean Breakfast Plate are perfect examples of diabetic-friendly meals that are full of flavor and nutrients. These recipes emphasize whole, unprocessed ingredients and offer the perfect balance of healthy fats, protein, and fiber to help keep your blood sugar stable. Not only are they delicious and satisfying, but they also take little time to prepare, making them perfect for any time of day. Enjoy these meals and feel great knowing you’re taking care of your health with every bite!