Basic egg salad recipe – This paleo inspired egg salad can’t get any easier with a generous serving of leafy rocket, cucumber, tomato and carrots.
Lunch time just got ten times better, thanks to this basic egg salad recipe. If you are looking for a quick and tasty recipe to eat half way through the day. This salad bowl is nothing but a bowl of goodness and your body will thank you for the added nourishment.
Are eggs healthy or not? That is the true question!
Eggs are very much a controversial food source – since the interior and exterior constitute 2 different components; protein and fat. At one stage even I too would vehemently avoid eating the yolk of an egg because I wholeheartedly believed it would attribute to heart disease.
Now that I have conducted my own research, I’m more than happy to include eggs in their entirety to my diet.
Not all fat is bad fat
Psychologically we are led to believe everything with “fat” is bad for us. C’mon let’s be honest here, how many of us have questioned the fat content of food or even subconsciously rejected some food containing fat. I’m sure we have all done that at some point in our lives and not given a second thought to the important role of fat and which type of fat is the “good” type.
The amount of cholesterol and fat in an egg
One large egg contains roughly 200mg of cholesterol with a further 5 grams of fat and almost half of that is saturated fat. Don’t be alarmed, the majority of cholesterol is produced in the liver, a central point for regulation and supporting the production and development of our sex hormones.
It also helps to build and repair cells accordingly. Since the liver already produces three times the amount of cholesterol, eating 1-2 eggs won’t attribute to vascular disease. We run into imminent signs of danger when we consume copious amounts of saturated fat which cause the “bad fats” to heighten leading to the blockage of our coronary arteries.
Click the link here for more details about cholesterol.
How to make basic egg salad
Now that I have hopefully dissipated any looming fear of eggs, let me commence with the discourse of this basic egg salad.
It’s so quick and convenient with a sweet crunch thanks to the romaine lettuce. It’s simply a case of arranging the listed ingredients into a salad bed, adding the chopped boiled egg and apply the dressing.
Honestly no dressing is necessary for this salad, the moisture from the tomatoes and cucumber mixed with the light seasoning of chives, pink salt and garlic pepper are suffice.
This pretty much explains why I name the recipe basic egg salad…because…well it is!
Boiling the eggs for the salad
A quick tip about boiling eggs for this basic egg salad recipe. I realise it can be difficult to perfect the cooking time of an egg, 12 minutes should get the results that I have in this picture – a hard boiled egg.
Boil the water first with a large amount of water in a saucepan, switch off the cooker and set aside for 12 minutes.
If you’re a novice a timer would ensure accuracy with timing. If you prefer a softer/runny egg, then follow the same steps, only leave to set aside for 4-6 minutes.
Basic egg salad
Paleo, low carb,
- Prep Time: 6 mins
- Cook Time: 12 mins
- Total Time: 18 mins
- 1 small bag of rocket, washed and sliced
- 1 large tomato, sliced in crescent shapes
- 1 cup of cucumber, sliced
- 2 large eggs (free range)
- 1/4 cup of carrot, grated
- 1/8 tsp of himalayan pink salt
- 1 tsp of chives, chopped
- 1 tsp of garlic pepper
- Start off by carefully putting the eggs into a saucepan and adding enough water so that the eggs are completely submerged.
- Heat the water until it starts to boil, the eggs should begin to roll around – this is the peak you want.
- Turn off the cooker and remove the pan from the stove (if using an electric cooker).
- Cover pot and set the timer (if required) for your desired cooking time .i.e 12 minutes.
- Once done, remove the eggs with a slotted spoon and transfer into a bowl of cold water and leave for 1 minute.
- Gently hit the egg on a hard surface, so cracks begin to form and remove the shell
- Arrange the salad bed by first laying down the rocket, followed by the tomatoes, cucumber and the eggs.
- Finally garnish with carrot and pink salt, garlic pepper and chives.
For the eggs – set the timer to your preferred cooking time
Always use a slotted spoon to remove the HOT eggs
Remove the saucepan from the pan if boiling eggs on an electric stove.