A traditional symbol of life—and rejuvenation, eggs are incorporated into many spring festivals and traditions. This recipe is an easy way to incorporate eggs and perennial favorite, avocados, into a light appetizer, lunch, or dinner with many nutritional benefits for those living with digestive diseases.
“Eggs are a phenomenal source of protein (6 grams of protein and only 70 calories per egg). They are a great food source of choline, which is vital for brain health, and believed to play a role in preventing dementia,” explains Courtney Schuchmann, RD. “They are also a great source of fat-soluble vitamins A and E and a great source of B vitamins, specifically vitamin B12. The yolk is actually where most of the vitamins and antioxidants are present.”
Likewise, “avocados contain more than twenty vitamins and minerals. One third of an avocado contains approximately 80 calories and is packed with heart healthy, monounsaturated fat,” adds Courtney. “Healthy fats are a vital part of a balanced diet, as they play a role in absorption of fat-soluble vitamins. For digestive diseases patients who need to limit their fiber intake, they can also be a great source of more easily digestible fiber.”
A departure from guacamole-inspired flavorings for avocado, smoked paprika, known in Spanish cooking as pimentón, is a nod to a traditional deviled egg dusted with sweet paprika, and brings a pleasant flavor to the dish without the heat of most Chile peppers.
- 4 large eggs
- 1 large ripe avocado (3/4 cup-1 cup)
- ½ t. onion powder
- ½ t. smoked paprika
- 1-2 t. lime juice
- ½ t. salt
- Hot paprika and thinly sliced red pepper, for garnish
- In a saucepan filled with cold tap water, bring eggs just to a boil.
- Turn off the heat, and let the eggs rest for 10 minutes (this will minimize over-cooking and the greenish-tinge of the egg yolk.)
- Cool eggs in cold water and peel.
- Carefully slice each egg in half lengthwise and remove the yolks, placing them in a small bowl.
- Using a fork, mash the yolks, avocado, lime juice, spices and salt together until uniform in color and completely combined.
- Use a whisk to whip the mixture until lighter in color and completely smooth.
- Using a piping bag, plastic bag, or small spoon, carefully fill the center of each egg half sparingly with the avocado-egg yolk mixture.
- Garnish each egg half with a sprinkle of hot paprika and thin slice of red pepper, if desired.
*Hard-cooked eggs can be prepared in 1-3 days in advance and stored in the refrigerator.