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Egg and Avocado Salad

Written by
Irma Jennings, INHC
Uploaded
June 15

https://food4healthybones.com

Egg and Avocado Salad

If you love egg salad it’s now time to try egg salad in a brand new way. A simple nutrition rich ingredient such as avocado with the addition of lemon, salt, pepper makes a delicious egg without using any mayonnaise. This makes a great vegan dish. Try adding your favorite herbs to add an additional kick to the salad.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Breakfast, Lunch, Side Dish, Snack
Cuisine American
Servings 2
Calories 240 kcal

Equipment

  • 1 double boiler if you are steaming your eggs

Ingredients
  

  • 2 eggs hard boiled
  • 1 avocado
  • 1 lemon juiced
  • 1 dash salt to taste
  • 1 dash pepper to taste

Instructions
 

  • Peel eggs, cut eggs and place into a small bowl.
  • Slice avocado in half, remove the pit and place avocado in bowl.
  • Combine eggs and avocado by smashing with a fork.
  • Add lemon juice to taste. 
  • Add salt and pepper to taste.

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 2
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 240kcalCarbohydrates: 14gProtein: 8gFat: 19gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 1gCholesterol: 164mgSodium: 90mgPotassium: 623mgFiber: 8gSugar: 2gVitamin A: 396IUVitamin C: 39mgVitamin D: 1µgVitamin K: 21µgCalcium: 51mgIron: 2mgMagnesium: 39mgPhosphorus: 148mgSelenium: 14µgZinc: 1mg
Keyword avocado, egg salad, eggs, Osteopenia, Osteoporosis
Tried this recipe?Let us know how it was!

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Salmon with Capers and Lemon

Salmon is a great source of many key nutrients, including selenium, phosphorus, and B vitamins. Salmon is particularly high in selenium, an important nutrient that is involved in DNA synthesis, thyroid hormone metabolism, and reproductive health.
It’s also a great source of omega-3 fatty acids, a type of heart-healthy fat that can decrease inflammation and support brain health.
Salmon is rich in vitamin B12, which is necessary for producing red blood cells and regulating the health of the central nervous system.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dinner, Lunch
Cuisine American, Mediterranean
Servings 1
Calories 301 kcal

Equipment

  • 1 Skillet

Ingredients
  

  • 4 oz Salmon Fillet
  • 1 tbsp olive oil extra virgin
  • 1/2 lemon juiced
  • 2 tsp capers

Instructions
 

  • Add the olive oil, lemon juice and capers to a skillet
  •  Sauté  for 2-3 minutes
  • Add the salmon to the pan, skin side down
  • Cook for 3-4 minutes
  • Turn salmon over and cook for another 1-2 minutes
  • Turn over and cook until the skin is crisp and the salmon is done to your liking

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 301kcalCarbohydrates: 5gProtein: 23gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 13gCholesterol: 62mgSodium: 162mgPotassium: 632mgFiber: 2gSugar: 1gVitamin A: 63IUVitamin C: 29mgVitamin K: 9µgCalcium: 29mgIron: 1mgMagnesium: 39mgPhosphorus: 236mgSelenium: 42µgZinc: 1mg
Keyword Capers, Lemon, Salmon
Tried this recipe?Let us know how it was!

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Berbere Chicken Thighs

Looking for a quick and delicious chicken dish for dinner tonight? Here is one using a really delicious spice central to Ethiopian cuisine, Berbere.  Every Ethiopian cook has their own version of this blend. 
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See all recipes here.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine American, Ethiopian
Servings 2
Calories 320 kcal

Equipment

  • 1 Air Fryer
  • 1 Oven

Ingredients
  

  • 3 Bone in chicken thighs skin on
  • 1 tsp Berbere Spice
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp sea salt

Instructions
 

  • Coat both sides of the chicken thighs with the spices
  • Air Fry for 7-10 minutes per side at 400 degrees F
  • or Bake in oven at 400 degrees F for 30 minutes

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 320kcalCarbohydrates: 1gProtein: 23gFat: 24gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 142mgSodium: 188mgPotassium: 296mgFiber: 1gVitamin A: 119IUVitamin C: 1mgVitamin D: 1µgVitamin K: 3µgCalcium: 12mgIron: 2mgMagnesium: 27mgPhosphorus: 228mgSelenium: 27µgZinc: 2mg
Keyword Chicken, Spices
Tried this recipe?Let us know how it was!

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Irma Jennings, INHC - Osteoporosis Patient Navigator

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