This pleasing picnic staple is already nutrient-rich because eggs provide protein, DHA omega-3 fats (good for your and baby’s brain health), choline (excellent for your eyes), zeaxanthin and lutein. By adding a few simple ingredients and serving in whole grain pita pockets, you’ll boost mom-friendly nutrients even more. Most of the traditional mayonnaise is replaced by avocado, a nutrient-rich fruit providing healthy fats, B-vitamins, folate, fiber and eye-protective lutein. Spinach and tomato add color as well as beta-carotene, vitamin C and numerous phytonutrients.
Makes 2 servings
4 hard-cooked eggs, coarsely chopped
1/4 cup finely chopped red onion
1/2 large peeled and seeded avocado, coarsely chopped
2 tablespoons light mayonnaise
1 tablespoon finely chopped Italian parsley
Dash ground black pepper
1/8 teaspoon salt
2 whole-grain pita pockets halves
6 very thin tomato slices
10 to 12 baby spinach leaves
1. Mix eggs, onion, avocado, mayonnaise, parsley, salt and pepper together in small bowl.
2. Spoon mixture into pita pocket halves.
3. Arrange tomato slices and spinach leaves along edges.
Nutrition information (per serving):
18.5 g fat (3.5 g saturated)
375 mg cholesterol
28 g carbohydrates
18 g protein
585 mg sodium
564 mg potassium
113 mg calcium
3.4 mg iron
145 mcg folate
82 IU vitamin D
2058 IU vitamin A
22 mg vitamin C
8 g fiber