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

February 16, 2018

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!

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

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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.