Add Color to Your Plate for Health: Plus a Recipe for Guacamole Deviled Eggs

February 16, 2018

GUacamole Deviled Eggs by Providence Healthy Living

In a world with so many viewpoints around what we should or should not eat, it is sometimes hard for even a Dietitian to figure out the appropriate eating pattern. 

As part of the American Heart Association’s four pillars of health, the message to add color seems so simple. 

I have learned from watching my Cardiopulmonary Rehab patients that simplifying the message to add color seems to have the most impact when trying to navigate the corridor of healthy eating.

Take a look at this list from the American Heart Association to see where you can add color, who knew pink was a color associated with eating healthy!!

Also, check out the American Heart Association Healthy for good information to learn more about eating heart healthy, heart.org/healthyforgood!

Surely there is somewhere to add color to your plate from these options, even if it is pink!

Red & Pink

Blue & Purple

Yellow & Orange

White

Green

beets
cherries 
cranberries 
pink grapefruit 
pomegranates
radicchio 
red radishes 
red apples

red grapes 
red peppers
red potatoes 
rhubarbs 
strawberries 
tomatoes 
watermelons

blackberries 
blueberries 
black currants 
dates 
eggplants 
grapes 
plums 
prunes 
purple figs
raisins

acorn squash 
butternut squash 
apricots 
cantaloupes 
carrots 
corn
grapefruit 
lemons 
mangoes 
nectarines 
oranges 
orange peppers 
papayas 
peaches 
pineapples 
pumpkins 
summer squash 
sweet potatoes 
tangerines
yams 
yellow apples
yellow peppers
yellow squash

bananas 
cauliflower 
garlic 
Jerusalem artichokes 
mushrooms 
onions 
potatoes 
parsnips 
shallots

artichokes 
asparagus 
avocados 
bok choy
broccoli 
Brussels sprouts 
celery 
collard greens
cucumbers 
green beans 
green cabbage 
green grapes 
green onions 
green peppers 
kale 
kiwis
leeks 
limes 
mustard greens 
okra 
pears 
peas 
romaine lettuce 
snow peas 
spinach 
sugar snap peas 
watercress 
zucchini

Guacamole Deviled Eggs:

Ingredients:

  • 9 large eggs
  • 1 medium avocado
  • 2 Tbsp fat-free sour cream
  • 1 1/2 teaspoons lime juice
  • 1/3 cup seeded and finely chopped Roma Tomato (1 to 2 Roma tomatoes)
  • 1/4 cup finely chopped scallions
  • 1/4 teaspoon ground black pepper
  • 1 to 2 teaspoons finely chopped jalapeño
  • Dried or fresh cilantro, to garnish (optional)

Directions:

1. Make the hard-boiled eggs: Fill a large pot with water, add all the eggs, and bring mixture to a boil over high heat. As soon as the water begins to boil, cover with a lid, remove pot from the heat, and let eggs sit for 10 minutes. Drain water and transfer eggs to a bowl of cold water to cool.

2. When the eggs are cool enough to handle, remove the shells. Slice each egg in half lengthwise. Remove the yolks, adding just 2 whole egg yolks into a medium bowl and discarding the remaining 7 egg yolks. Place the egg white half’s onto a platter.

3. Slice the avocado in half and remove the pit. Use a spoon to scoop the avocado’s flesh into a bowl. Use a fork to mash the egg yolks and the avocado together. Stir in the sour cream and lime juice.

4. Remove the seeds from the tomatoes with a spoon and discard: finely chop the tomato, along with finely chopping the scallions. Add both to the mashed avocado, along with salt, pepper, and optional jalapeño. Stir together to combine.

5. Spoon the guacamole into each egg white half, dividing the mixture between all 18. Garnish with a sprinkle of dried or fresh chopped cilantro, if desired. Serve.

Nutritional Information:

71 calories, 4.4 grams fat, 41.9 mg cholesterol, 129 mg sodium, 4.9 g protein

Recipe from https://recipes.heart.org/recipes/2011/guacmole-deviled-eggs

……………………………………………………………….

This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.