Get Cracking on A Healthier Egg Salad

In honor of National Egg Salad Week (April 17-23), it’s time to raise the bar for this traditional mayo-based dish. Here is a simple recipe template you can use to create vibrant, colorful egg salad toasts — or use the same concepts for salads and sandwiches.

This healthier twist is made lower in total and saturated fat and higher in protein by substituting plain Greek yogurt for mayonnaise. It also incorporates plant-based oils such as extra-virgin olive or avocado oil that are rich in heart-healthy monounsaturated fats.

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Egg Salad Base

Makes 4 servings

Make this egg salad base and serve on toast, customize using the assortment of mix-ins and toppings below, or create your own variation!

Ingredients

• 6 hard-boiled eggs, cooled and chopped
• ½ cup plain Greek yogurt
• 1 tablespoon extra-virgin olive oil or avocado oil
• zest of ½ lemon
• pepper and Himalayan salt to taste

Instructions

Combine all ingredients and stir well. Divide egg salad into 4 equal portions and serve on toasted whole-grain bread.

Mix-ins and Toppings

Golden Egg Salad Toast

For a vitamin C boost and anti-inflammatory properties

• 1 teaspoon turmeric
• 1 tablespoon chopped dill
• ½ mini red pepper, sliced
• ½ mini orange pepper, sliced

Stir turmeric and dill into egg salad. Add mixture to toast and top evenly with pepper slices and, if preferred, additional dill to garnish.

BEETutiful Egg Salad Toast

For an iron and magnesium boost and antioxidants

• ¼ cup diced beet, boiled and peeled
• ¼ purple heirloom carrot, shaved lengthwise
• micro-greens to garnish

Stir beets into egg salad. Add to toast and top evenly with carrots, adding micro-greens as garnish.

Artichoke Pesto Egg Salad Toast

Fiber-full and rich in vitamin C, magnesium and folate

• 1 tablespoon pesto
• ½ artichoke heart, sliced in half
• ½ teaspoon smoked paprika
• 2 tablespoons diced purple onion
• micro-greens to garnish

Stir pesto into egg salad and add to toast. Add garnishes in order listed. Another variety is to stir smoked paprika and chopped artichoke into egg salad mixture.

Spring Egg Salad Avocado Toast

With additional healthy fats and extra crunch

• ½ avocado
• ¼ watermelon radish, thinly sliced
• 6 snap peas, peas removed from pod
• ½ teaspoon lemon pepper

Using a fork, smash avocado and spread an even layer on each piece of toast. Top with radish, egg salad, peas and lemon pepper.

A Dinner-Party Ready Serving Board

Product reviewed: JK Adams Hillside Collection Rectangle Ash Server

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Serving boards seem to be all the rage these days, especially with food photography’s rise in popularity. With wood, marble and slate options, a simple cheese plate quickly gets an upgrade to restaurant quality without much expense. And the options aren’t limited to cheese or charcuterie — they can also be used to decoratively serve tea, cocktails, quick breads, sandwiches and fruit.

I couldn’t wait to review the JK Adams serving board. With a family that loves to gather over cheese (and wine!) before a special meal, I knew the board was going to be a lovely addition to my kitchen. It’s made by hand from sustainably grown and harvested North American ash wood and has a clear, teak oil finish. Simple yet elegant, this board is ready to become your next kitchen heirloom.

There is no assembly required. Just remove from the box, clean with a soft sponge dipped in warm, soapy water and allow to dry thoroughly. The initial feel of the board is a little rough, but not to the point where you might get a splinter. The board did not come with oil or a conditioner, so I used a mineral oil I had on hand to treat it, distributing it evenly with clean hands. The color was unchanged as was the rough feel of the board, but I imagine that might smooth out over time with regular use. Regular treatments with a food-safe moisturizing oil or wood conditioner are recommended for longevity.

I tested the board’s functionality during a special family meal. As soon as the wine came out, I quickly loaded the serving board with a variety of cheese and fruit for everyone to enjoy. The ash wood made it easy for everyone to cut their cheese directly on the board, and its large size — 15-by-8 inches — allowed me to fit a variety of cheeses with room for guests to approach it from all angles. I can’t wait to continue using this board for serving cheese, meats, crusty bread, fruit, sandwiches and other appetizers.

For those with limited storage, the board’s size might make it difficult to store. However, its handle allows you to hook it decoratively on a kitchen wall or in a pantry for easy storage.

The JK Adams Hillside Collection Rectangle Ash Server would be great for anyone who loves to host dinner parties or stay in for wine and cheese with family or friends. With options for letter engraving, this server can also make a unique gift.

Dark Chocolate Muesli Breakfast Cupcake

Treat yourself to a decadent yet healthy breakfast cupcake with whole-grain muesli, chocolate chips, cinnamon and dates.

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Servings: 2
Serving size: 1 cupcake (80 grams)
Prep time: 7 minutes
Cooking time: 40 seconds

Ingredients

• 3 tablespoons extra-fine almond flour
• 1 teaspoon ground cinnamon
• ⅛ teaspoon salt
• 1 large egg
• 2 finely chopped Medjool dates, pitted
• ½ teaspoon (3 milliliters) vanilla extract
• 3 tablespoons rolled oats
• 2 tablespoons dark chocolate chips
• 1 tablespoon chopped walnuts
• 2 teaspoons unsalted pumpkin seeds

Instructions

Combine almond flour, cinnamon and salt in a mixing bowl. Add egg, dates and vanilla to flour mixture and blend with an immersion blender until all ingredients are combined and dates are chopped into smaller pieces. Add oats, chocolate chips, walnuts and pumpkin seeds and stir well to combine. Spoon batter equally into 2 microwave-safe silicone muffin cups and cook in microwave on high for 40 seconds each.

Nutrition Per Serving:
CALORIES 286; TOTAL FAT 16g; SAT. FAT 4g; CHOL. 83mg; SODIUM 230mg; CARB. 30g; FIBER 5g; SUGARS 16g; PROTEIN 9g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in almond flour not available.

The Secret to Making Crispy Honeycomb Waffles

My morning breakfast routine typically consists of quick, nutritious meals like avocado toast or oatmeal. Making waffles isn't high on my list, mostly because of the time it takes. But I have been convinced otherwise by the ease and delicious waffle creations of the Nordic Ware Waffle Puff Pan. 

This pan isn't like a traditional waffle maker. Instead of the fluffy waffles you are used to, this kitchen gadget creates crispy, honeycomb-like treats using a sweet, egg-based batter.  Its cast aluminum non-stick finish is inspired by egg waffles, which are a popular street food in Hong Kong and Malaysia. 

The tool consists of two plates that clasp together easily. You simply place one side of the pan on a medium-hot stove surface, fill with batter, clasp the second plate on top and turn every two minutes until the waffle is cooked evenly. 

In my first attempt, I tried the traditional egg waffle recipe shared on the product packaging. It took about 20 minutes to prepare the batter and another 15 minutes to cook the waffles. Since it was the weekend, I had plenty of time, but it would be difficult to make these during the week when I need a quick breakfast. Additionally, the recipe consisted of more sugar that I would like. While delicious, it was certainly a treat. (In fact, I think these would make great desserts!) 

The second time I decided to use my own Blueberry Protein Waffle recipe. The result was a total success. The protein waffle cooked evenly, and since the recipe was for a single serving, I was done in a matter of minutes. 

This is a perfect tool for anyone who wants to create a unique, culturally-inspired treat. You can use any batter and have fun with toppings to impress guests, or in my case, my husband! Fresh mixed berries with a sprinkle of powdered sugar and banana slices with almond butter were our favorites.

The two cast aluminum plates are heavy, so be careful when flipping and be sure not to slam them down on the stove top. Also, start small with the batter as it will spread out when you place the second plate on top. 

The Nordic Ware Waffle Puff Pan is a fun kitchen gadget to whip out on special occasions. It makes Instagram-worthy waffles and can be used with many different recipes, whether for a nutritious breakfast or a sweet treat. 

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Blueberry Protein Waffles

Serves 1

Ingredients

• ½ cup egg whites
•  cup oats
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• ⅓ cup fresh blueberries

Directions

1. Blend egg whites, oats, cinnamon and vanilla extract for 15 seconds.
2. Pour mixture into Nordic Ware Waffle Puff Pan or waffle iron, or you can use an oiled, small saucepan to make a pancake. Mixture should cover entire surface of the pan.
3. Evenly place blueberries in mixture. Place pan over medium heat.
4. If using waffle puff pan, flip after 2 minutes and repeat until waffle is evenly cooked. If making a pancake, cook until batter on the surface is hardening, then flip and cook for 30 to 60 more seconds.
5. Finish with your choice of toppings — almond butter, maple syrup, agave nectar or fresh fruit!

Food Safety Survey Points to Continued Need for Education

The Centers for Disease Control and Prevention estimates that 48 million people get sick from foodborne diseases each year in the U.S. alone. That’s a staggering number, isn’t it? Meanwhile, the U.S. Department of Agriculture has put the annual cost of foodborne illness at more than $15.6 billion.

Late last year, the U.S. Food and Drug Administration released the 2016 Food Safety Survey Report, which included some useful and interesting data about critical elements of food safety, as well as areas where the U.S. public is doing well and where we can improve. Key findings in the report spotlight use of food thermometers, rates of hand-washing and an interesting new measure that looked at hand-washing after smartphone and electronics use in the kitchen.

Here are a few of the highlights:

Food Thermometers

While food thermometer ownership rates have remained constant — 67 percent of respondents — usage has slightly increased in the last 10 years. In 2016, 38 percent reported they always used a meat thermometer for roasts, compared to 19 percent for chicken parts, and 10 percent for hamburgers.

Hand-washing

Hand-washing rates have remained constant or decreased between 2010 and 2016. The percent who reported washing with soap after touching raw meat or raw fish remained constant since 2010 at 85 percent. There was a slight decrease in the percent who reported always washing before preparing food from 78 percent in 2010 to 75 percent in 2016.

Device Use and Hand-washing

Most consumers do not wash their hands after using handheld phones or tablets in the kitchen. About half of consumers use devices such as smartphones or tablets while preparing food, but only about a third of them reported washing their hands with soap after touching the device while preparing food.

Dietitians are uniquely positioned to encourage food safety and raise public awareness about this important topic.  One simple way to broach the subject would be to incorporate it into messaging. For instance, when working with individual patients or clients, RDNs could include a section on their intake or assessment form that reminds them to ask individuals they are counseling whether they practice food safety measures at home, in what way, and whether they have questions about food safety. Organizations could coordinate in-services and contract RDNs to provide food-safety messaging or even create a brochure on key elements of food safety. Since foodborne illness costs employers millions of dollars annually in sick day expenses, this could be a worthwhile investment.

To see the 2016 Food Safety Survey Report findings in presentation mode, 

Tofu: Versatile and High in Protein

In honor of National Soyfoods Month, I wanted to write about a favorite ingredient of mine. Tofu can be prepared in so many inventive ways to create different flavors and textures. From sweet to savory and smooth to crispy, it's one of the most versatile and healthful high-protein foods!

Tofu is to soymilk as cheese is to dairy milk. Just like cheese, a coagulant is added to the soymilk to make it curdle. In fact, that's why tofu is also called bean curd. Silken tofu, which has a custardy texture, is by far my favorite ingredient to use for creamy recipes and desserts.

Tofu Facts

• Tofu is naturally gluten-free, dairy-free, cholesterol-free and low in calories.
• Tofu is an excellent source of protein, iron and calcium (when a calcium-based coagulant is used).
• Tofu contains isoflavones, which when consumed regularly have been linked to a lower risk of heart disease, breast and prostate cancer, Type 2 diabetes, osteoporosis and age-related mental disorders.
• Tofu contains phytoestrogens and may be helpful for women in perimenopause when estrogen production slows down.
• Organic tofu ensures that it is not made with genetically modified soybeans.

Want to try tofu yourself? Try the sauce recipe below. Serve this over whole-wheat pasta with sliced cherry tomatoes, or you can use it as a sauce for risotto, as a dip or as a spread on toast.

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Layne's Creamy Green Tofu Pesto Sauce

Serves 4

Ingredients

• ½ cup frozen peas, thawed
• 1½ cups packed baby spinach
• 10 fresh basil leaves
• ¼ cup chopped walnuts
• 3 tablespoons freshly grated Parmesan cheese
• 1 chopped clove of garlic
• 2 tablespoons fresh lemon juice
• 1 cup silken tofu, firm
• Freshly ground black pepper and sea salt to taste

Directions

Combine all ingredients in a food processor or high-speed blender. Process until the texture is smooth. Taste and adjust seasoning as needed.

Note: Eliminate cheese or Substitute nutritional yeast for Parmesan to make this recipe vegan.

Make Weekend Brunches More Fun with Crepes

Do you like pancakes? If your answer is yes, that means you’ll like crepes, too! The thinner, more delicate pancake is a staple on French breakfast tables and, while the batter is easy to whip up, the execution often is where crepe-making gets tough.

That’s why I was super excited to test out the electronic Lagrange crepe maker! This stand-alone crepe maker plugs into an outlet and heats up in just eight minutes. The nonstick aluminum plate makes for easy cleanup and reduces the need for excess butter or oil when cooking.

The crepe maker comes with three interchangeable silicone molds — one to make four mini-crepes, one to make one large crepe, and one to make mini-crepes in star and heart shapes, which are especially fun for kids. It also comes with a ladle for mini-crepes, a spatula and a batter spreader. In addition to the silicone molds, you can use the heated plate of the crepe maker as a griddle for frying eggs, making pancakes and cooking bacon (since I keep kosher, I couldn’t test that part out!).

I loved the quickness and ease of using the Lagrange crepe maker and the perfectly shaped crepes I made, but I did find the crepes hard to flip while in the mold. I found it easier to remove the molds once the crepes set, but since you can’t adjust the heat setting and crepes cook very quickly, you need to move fast. I also found the silicone molds difficult to clean. They are dishwasher safe, but there are grooves on the underside and if batter gets in those, it’s tough to get out. The griddle itself is a cinch to clean and stores easily if you have a spare shelf or deep drawer.

If you love making weekend brunch and you have the room to store it, the Lagrange crepe maker is a fun kitchen tool to have on hand!