RECIPES

Egg Salad with Avocado Dressing

Xenia Papayianis – Dietician and MHA Consumer Advisory Committee 

High in Protein and Healthy Fats

This recipe helps to support joint and musculoskeletal health through high-protein eggs and cottage cheese, antioxidant-rich vegetables, and healthy fats from avocado and almonds.

Serves 4 | Preparation: 15–20 minutes | Cooking: 10 minutes | Difficulty: Easy

Ingredients:

· 8 eggs

· 300 g broccoli florets

· 300 g baby carrots, trimmed and scrubbed, halved lengthways

· 300 g baby cos lettuce, leaves separated

· 1 cup flat-leaf parsley leaves

· ½ cup chervil leaves or chopped chives

· ¼ cup dill

· 40 g slivered almonds, toasted

AVOCADO DRESSING

· 160 g avocado

· 110 g cottage cheese

· Finely grated zest and juice of 1 lemon

· 2 teaspoons sumac (see note)

RECIPE INSTRUCTIONS

1. To make the avocado dressing, process all the ingredients in a small food processor until smooth and well combined. Season to taste with freshly ground black pepper. Set aside until required.
2. Meanwhile, boil the eggs in a saucepan of boiling water for 5 minutes. Add the broccoli and carrot to the same pan and cook for 1 minute. Drain. Carefully peel the eggs while they are still warm, then halve lengthways.
3. Combine the cos, parsley, chervil and dill in a bowl, then divide among serving plates. Top with the egg halves and vegetables and sprinkle with the slivered almonds. Serve with the avocado dressing.

HOT TIP!

For extra arthritis support, try adding grilled or poached salmon flakes to the salad. This will provide extra omega-3 fatty acids, which support joint and musculoskeletal health by helping to reduce inflammation and ease arthritis symptoms.

*Recipe adapted from The CSIRO Low Carb Every Day Book by Professor Grant Brinkworth and Dr Pennie Taylor