I’ve followed Sara and Hugh – the genius duo behind the beautiful blog Sprouted Kitchen – for years. Sara has quite the knack for writing home-run recipes that are both nutritious and gorgeous, and Hugh captures those recipes with stunning photography. This is one of their many masterpieces and a favorite in my house. It’s simple to prepare, keeps for several days in the fridge, and makes a great portable lunch.
Add mustard to the list of nutritional wonders found in the Brassica family of vegetables. That’s right: mustard is in the same family as brussels sprouts, broccoli, and cabbage. Mustard seeds contain phytonutrients called glucosinolates. These glucosinolates break down into smaller nutrients called isothiocyantes that have been shown in some studies to protect against cancers of the gastrointestinal tract and slow the growth of existing cancer cells.
A dab of dijon or a sprinkle of the ground spice adds a punch of flavor to a huge number of recipes. There are many varieties to choose from, so get experimenting!
- 2 teaspoons dijon mustard
- 2 teaspoons champagne vinegar
- 1/4 cup extra virgin olive oil
- 1/3 cup chopped fresh herbs (my favorite combination is parsley, chives, and dill)
- 1 tablespoon capers, roughly chopped
- 1 small shallot, minced
- 6 hard-boiled eggs
- 1-2 avocados
- 6 slices hearty whole grain bread
- Salt and pepper, to taste
- Whisk together the dijon mustard, champagne vinegar, and olive oil in a medium bowl. Add the chopped herbs, capers, shallot, a generous pinch of salt, and pepper to taste and whisk to combine.
- If you prefer a less yolky egg salad, remove the yolks from 2 or 3 of the hard-boiled eggs. Dice the remaining eggs in small 1/4" pieces and add to the vinaigrette. Fold gently with a spatula to combine.
- Remove the flesh from the avocado and mash with a fork. Toast the bread and spread a layer of the mashed avocado on the bread slices. Top with a couple of heaping spoonfuls of egg salad and serve. The egg salad mixture will keep in the fridge for up to 3 days.
- SR Clients: 1 serving (1/6 of full yolk recipe recipe) = Level 2-3 entree (when paired with piece of fruit) or Level 2 snack (when paired with piece of fruit).