They are a holiday tradition. But the traditional way of preparing them is not very heart healthy. Still, you don’t need to ditch deviled eggs to stay healthy. Simply hack your recipe to make it more cardiovascular friendly. In this article, we provide you with a delicious low cholesterol deviled eggs recipe that gets rid of most of the cholesterol without sacrificing the creaminess that we all love.
Why Are They Called Deviled Eggs?
When it comes to naming a food, you can’t get much more provocative than “deviled eggs.”Associating a food with the Prince of Darkness doesn’t seem like a very smart marketing move. So, why do we call deviled eggs by that name?
To find the answer, we went to the Oxford English Dictionary. According to that authority, the word devil was first used in association with food in the 18th century. In 1786, it was used to refer to cooked fish that had been peppered with lots of spices. Over the next forty years, deviling came to refer to the process of adding condiments and spices to meat or fish dishes.
The link with the devil is believed to be associated with the heat level that spice brings to food, with the obvious connection between heat and hell, where the devil reigns supreme. Apparently the original deviled eggs were a lot hotter and spicier than most of our modern versions. So, the term is a reference to the hot spices that were traditionally added to the egg recipe, making the end product “as hot as hell.”
It is interesting to note that in a number of parts of the United States, as well as across the world, this egg concoction is not known as deviled eggs. Instead, it is referred to as the more religiously neutral “stuffed eggs” or “salad eggs.”
Best Deviled Eggs Recipe
Here is a favorite deviled eggs recipe that makes this delicacy far more heart healthy by reducing the cholesterol boosting ingredients and replacing them with such goodies as avocado and Greek Yogurt. The great thing about this recipe is that it boosts the goodness without robbing you of that mouth-watering creaminess.
- 5 eggs
- 1/3 avocado
- 1/2 cup 2% Greek Yogurt
- 1 tbsp parsley (finely chopped)
- 1 tbsp chives (finely chopped)
- 1 tbsp olive oil
- juice of 1/2 lemon
- salt and pepper
- In a pot, place the eggs in two inches of water, bring to a boil, and let it boil for one minute. Then lower the heat and let it simmer for eight minutes.
- Put the eggs in cold water until cool (change the water as much as needed). Peel the eggs, cut in halves, and remove the yolks.
- On the side, mash together until smooth 2/5 of the egg yolks, avocado, Greek yogurt, olive oil, lemon juice and herbs. Add salt and pepper.
- Fill the egg whites with the mixture, and sprinkle some more chives and parsley on top to garnish.
Egg Buying & Cooking Tips
- Try not to use super fresh eggs as they will be very hard to peel.
- Brown and white eggs are virtually the same, so you don’t have to worry about buying one or the other.
- Open the carton in the store and check for cracks and that no eggs are stuck to the carton.
- Most recipes are made with standard medium eggs, so if you buy jumbo eggs, you may have to reduce the quantity slightly.
- Store your eggs small end up on their sides before cooking them. This will help to center the yolks.
- The most common problem with hard boiling eggs is overcooking them. This will result in a dark green ring around the yolk and a rather off putting sulphurous taste.
- Do not stack eggs more than two layers deep to avoid the possibility of cracking.
- If you boil the egg from cold water, it will be far less likely to crack as it hard boils.
- To prevent the sulfur rings that sometimes form around the egg, be sure to peel it as soon as you can, and then run it under cold water. If you do not plan to use the egg straight away, put it in a bowl of ice cold water.
- So, how long should you boil an egg to get the perfect hard boiled result? The answer is that you shouldn’t actually boil them at all. Experts recommend bringing the egg to a boil and then letting off the heat so that the eggs sit in near boiling water for around fourteen minutes!
- By the way, if you’re wondering whether eggs are healthy, the answer is a resounding yes!
One more tip on eggs—egg protein powders are one of the most nutrient-dense, muscle promoting ways to get your post-workout protein fix!
Foods That Lower Cholesterol
Eating to lower your cholesterol levels makes sense at any age, but especially when you get into your fifties and beyond. In general, foods that are rich in fiber and low in saturated fats are your best bet for lowering your cholesterol level. Focus on getting plenty of fresh fruits, like apples, pears, and bananas on a daily basis. Green, leafy vegetables should also feature prominently on your dinner plate.
When it comes to cholesterol friendly protein sources, fish is by far your best bet. Such marine proteins as cod, tuna, and salmon will provide you with a lean source of protein while also delivering plenty of heart and brain friendly omega 3 fatty acids. Whole grains like brown rice and whole grain bread are also good choices.
The foods you need to avoid when bringing down your cholesterol levels are those that contain saturated fats. These are commonly found in red meats and in full fat dairy products. Foods that contain trans fats are also bad news for your heart. Stay away from fried and baked foods.
“Low cholesterol” doesn’t have to mean less tasty! So be sure to try out this deviled eggs recipe for the holidays that’s just as good for your heart as it is for your taste buds.