Egg nutrition gives eggs the green light! Plain Greek yogurt dresses this curried egg salad. Yogurt’s tangy flavor, protein, and calcium make this a winner!

Red Light. Green Light.

Remember that childhood game?

Eggs do too. It’s been stop and go with them over the years.

Are eggs healthy?

Yes. Egg nutrition gives eggs the green light.

Because eggs are higher in dietary cholesterol than some foods, they became the poster child for foods to avoid. But more than 40 years of research have demonstrated that healthy adults can enjoy eggs without significantly impacting their risk of heart disease. That’s because saturated fat is more likely to raise a person’s blood cholesterol levels than eating foods that contain cholesterol.

Enjoying an egg a day can fall within current cholesterol guidelines. With one egg delivering 6 grams of high-quality protein, they may help you feel full longer too.

What foods have cholesterol?

Speaking of cholesterol…Some food labels shout about being “cholesterol free!” Just so you know, dietary cholesterol is found only in animal foods such as egg yolk, dairy products, shellfish, meats, and poultry.

So, peanut butter, bread, apples and carrots may be labeled cholesterol free, and it’s true, but they never had cholesterol to begin with!

Today’s menu: Curried Egg Salad

Curry Egg Salad

At less than 20 cents per serving, eggs deliver 6 grams of high-quality protein. Chopped in a salad, that becomes a protein-packed lunch helping sustain energy throughout the day. What’s not to love about that?

Health benefits of curry

I like a traditional egg salad, but this curried version gives it an edge. An edge of exotic flavor and health benefits. It’s turmeric that gives dry curry its yellow color. Long used in the cuisine of India, turmeric has anti-inflammatory benefits.

But curry is more than one spice. If you were in India, you’d likely grind and mix your own curry powder. A blend of several spices, herbs and seeds, including coriander, cumin, ginger, mustard, cinnamon, cloves, cardoon and chile, conveniently, you can buy curry powder in the spice section. It does lose pungency over time, so best to buy in smaller quantities.

I use plain Greek-style yogurt to dress the egg salad. I like yogurt’s tangy flavor plus I like the additional protein and calcium it provides all while lowering the calories. That’s what I look for in a recipe that helps me LiveBest!

I’m the recent owner of an Instant Pot. Eggs where the first thing I cooked. I was impressed (and surprised) with the how fast the eggs cooked and, even better, how easily the shells slipped off the egg! That alone is worth the price of an Instant Pot!!

How to cook eggs in an Instant Pot

Plug in Instant Pot. Pour 1 cup water in cooking container. Place eggs on the Instant Pot cooking rack. Seal the lid. Turn valve to Sealing. Press Manual, High, 5 minutes. When timer ends, allow steam to naturally release for 5 minutes, then Vent. Open lid and remove eggs. Cool them in a bowl of ice water to prevent further cooking. Store in the fridge.

But here are some other Instant Pot recipes.

Oh, now back to the regularly scheduled programming, back to the eggs…

The Instant Pot makes shells slip right off

How to make Curry Egg Salad

In a large bowl, stir together yogurt, mayonnaise, mustard, curry powder, salt, pepper and cayenne. Gently mix in eggs.

The ingredients

6 hard cooked eggs, peeled and chopped
2–3 tablespoons plain Greek-style yogurt
1 tablespoon mayonnaise
1 teaspoon Dijon mustard
1 1/2 teaspoons madras curry powder
1/2 teaspoons salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper

Spread the egg salad bread or wrap in lettuce leaves. These breads would love this salad!

raisin
Kalamata olive
rye
ciabatta
whole wheat

Check out more than a dozen ways to make toast special!

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Yogurt boosts protein and calcium in this Curry Egg Salad

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