Fall Salad with Honey-Mustard Dressing and Boiled Egg

This post is sponsored by the Egg Nutrition Center. All opinions  are my own, and you can be sure that I only work with brands I truly believe in.

November is American Diabetes Month, and diabetes is a big issue in our country. According to the CDC’s 2017 report, 30.3 million Americans have diabetes. That’s 9.4% of the population! The American Diabetes Association recommends that people with diabetes eat a balanced diet, including vegetables, fruits, whole grains, low-fat dairy and lean protein, which is basically the way we should all be eating. In working with clients with diabetes and prediabetes in my counseling job, I am always reminding people to be sure to fill up on vegetables and include a source of protein at each meal and snack. 

Pairing carbohydrate intake with a source of protein helps to slow the absorption of the sugar into your blood stream, resulting in a slower, more steady rise and fall in your blood sugar, rather than a quick spike. With 6 grams of protein per large egg and all nine essential amino acids, eggs are a convenient and budget-friendly protein to incorporate into a diabetic diet. Research shows that eggs may have a positive effect on risk factors associated with type 2 diabetes, and eggs have been shown to increase feelings of fullness during the day, and that can help people to eat less.

Eggs are a great way to start the day at breakfast, but they don’t have to be only for breakfast. I love incorporating hard-boiled eggs into my packed lunches during the week because they can be made in advance, and they’re so versatile. You can put them on a salad, enjoy on top of a bowl with veggies and whole grains, or make egg salad with nonfat plain Greek yogurt and light mayonnaise. 

This fall salad features a hefty serving of fiber-rich vegetables, along with one of my favorite fall fruits, apples. The dressing is made with low-fat plain Greek yogurt, rather than a mayonnaise base, reducing the calories and saturated fat while boosting healthy nutrients, including protein, calcium, and Vitamin D. A hard-boiled egg adds quality protein. (Click here for Tips on How to Hard-Boil Eggs.)

Make the dressing and assemble to salads in portable containers for a packable lunch option. Pack the dressing in a small separate container to keep everything fresh. 

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Fall Salad with Honey-Mustard Dressing and Boiled Egg

Servings 4 servings

Author Jessica Ivey, RDN

Ingredients

• 1/4 cup low-fat plain Greek yogurt
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon celery seeds
• 1/8 teaspoon pepper
• 2 tablespoons olive oil
• 1 (10-oz.) package chopped romaine lettuce (about 6 1/2 cups)
• 1 small apple, chopped (any sweet variety)
• 1 medium carrot, chopped
• 1 medium stalk celery, chopped
• 4 hard-cooked eggs, peeled and quartered
• 1/4 cup chopped walnuts

Instructions

1. Combine yogurt, Dijon mustard, honey, lemon juice, salt, celery seed, and pepper in a medium bowl, whisking to combine. While whisking, slowly drizzle in olive oil until well blended. Set aside or refrigerate up to 3 days.

2. Combine romaine lettuce, apple, carrot, and celery in a large bowl. Drizzle with desired amount of dressing, tossing to coat. Divide evenly among 4 plates, and top each salad with egg, and walnuts.