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Sandwiches and Wraps

Classic Egg Salad

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Egg Salad

Classic Egg Salad is not a fancy recipe, nor is it new, but it’s always nice to have some in the fridge to snack on or make a quick sandwich.

This recipe is my Grandmother’s and I always loved her egg salad! She’d make a big batch and when anyone got hungry, they could just help themselves to this yummy treat!

This classic egg salad is creamy and tangy, and ready in less than 30 minutes!  In fact, you probably already have the ingredients in your fridge!  If you prefer a creamier version of egg salad, feel free to add more mayonnaise.

The trickiest part of egg salad is boiling the eggs so they don’t have a nasty green ring around them. There are a couple of ways to cook the perfect boiled egg.


One of the most important things in making perfect boiled eggs is to use the freshest eggs possible. The second critical step is to remove the eggs from the hot water and immediately place them in a cold ice bath. The cold water stops the eggs from cooking and prevents the nasty green ring.

Variations of Egg Salad

There are many variations of egg salad. Some recipes called for chopped celery, some use Miracle Whip instead of mayonnaise, and so on. This egg salad recipe uses celery salt and dill pickle relish, however, if you don’t have either, simply use celery, salt and a chopped dill pickle or chopped green olives.

Another variation of egg salad is the mustard. Some recipes call for yellow mustard, others may recommend whole grain or Dijon mustard…it’s really up to you! If you like a little heat in your egg salad, add a little smoky paprika or cayenne!

How Long Will Egg Salad Last in the Fridge?

Properly stored egg salad will last up to 5 days in the fridge, however, I personally don’t keep foods past 3 days.

What Can I Serve with Egg Salad?

Egg salad on an avocado is a nice change of pace! You might also consider serving it with celery sticks and carrots. Or, serve it over a fresh tomato. Most of us who grew up eating egg salad sandwiches are familiar with just putting it between two pieces of white bread:) Healthier options are out there, now…whole grain, carb-free and gluten-free breads or tortillas.

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Classic Egg Salad
Prep Time
5 mins
Cook Time
14 mins
Resting time for eggs in cold water
10 mins
Total Time
29 mins
 

Classic Egg Salad made in the traditional Southern manner...light, fluffy with a hint of tang!

Course: Salad, Sandwich
Cuisine: Southern
Keyword: Authentic Southern Egg Salad Recipe, Southern Egg Salad Recipe
Servings: 2 cups of egg salad (about)
: 100 kcal
Author: SmartyPantsKitchen
Ingredients
  • 1 dozen hard boiled eggs (see notes on how to cook eggs)
  • 1/2 cup mayonnaise
  • 1/4 teaspoon white vinegar
  • 1 teaspoon celery salt
  • 1 teaspoon yellow mustard
  • 1 tablespoon dill relish (drained) or one dill pickle, finely chopped
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 tablespoons minced green onion
Instructions

  1. While eggs are cooking, combine all ingredients in a large bowl

  2. Add chopped eggs to mixture; combine well

  3. Refrigerate if not serving immediately

Recipe Notes

There are a few ways to achieve the Perfect Hard Boiled Egg! 

Hot Start Methods

Method 1: Simmering

  1. Bring water to boil
  2. Add eggs to water
  3. Turn down heat to simmering (where a few bubbles form on the bottom and rise gently, but barely get to the surface)  NOTE: this works great on a gas stove, but when using an electric stove, gently lift the pan above the burner, turn it to simmer temperature, wait a few seconds then return pan to stove.
  4. Simmer eggs 12-15 minutes

Method 2: Steaming

Same as Method 1 only once the eggs are submerged in the boiling water, place a lid on the pan, remove from heat, and allow to stand for 17-20 minutes.

Cold Start Method

  1. Place eggs in a pan with enough cold water to cover them by about one inch.
  2. Bring water to boil
  3. Once boiling, reduce heat to simmer for 10 minutes

Regardless of the method used, the most important thing to do to produce the perfect boiled egg is to submerge them in icy cold water. This stops the cooking process and prevents the ugly greenish-gray ring around the yolk. The green ring is caused by the reaction of hydrogen sulfide (from the egg white) with the iron from the yolk. A green ring will occur more often in older eggs. Perfectly boiled eggs are easier to peel under running water. Just put a colander in your sink and peel, making sure the shells do not get into the disposal.

Looking for other salad ideas? You might like : 

Pistachio Poppy Seed Chicken Salad

Pistachio Poppy seed Chicken Salad

Wedge Salad with Bleu Cheese Dressing

bleu cheese dressing

Dill Tuna Salad

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Dill Tuna Salad

Dill Tuna Salad

Y’all are gonna think I’m crazy writing a post about Dill Tuna Salad. I mean, heck, who can’t make a tuna sandwich, right? Well, I’ve never really liked boiled eggs in my tuna so I came up with a different spin on the traditional tuna salad.

This Dill Tuna Recipe features wild, pole-caught tuna, with crispy celery, lemon, fresh dill and a hint of mayonnaise. The wild tuna is so good, you could get by without adding any mayonnaise and it would still be delicious! The flavor is light and refreshing and is perfect as a stuffing for a juicy ripe tomato or an avocado, or even in between two pieces of whole grain bread:)

I was craving a sandwich due (to my low-carb diet) so rather than have a processed meat sandwich, I just made me an awesome Dill Tuna Salad sandwich!

Dill Tuna Salad on Bread

When I was little, my Mom would make me a tuna fish sandwich for lunch with Fritos® and pink lemonade, almost every day. I remember we’d have that for lunch before we went to Big Town Mall in East Dallas to shop.

She’d boil eggs and put in red onion, celery and mayonnaise. I’d pick out the boiled eggs. She used Starkist® or Chicken of the Sea® tuna because that’s all we had to choose from back then.

Today, tuna is a whole new game and there are many choices. This Dill Tuna Salad recipe is based on high quality tuna, pole-caught, wild tuna packed in water. I like to use the Wild Planet® brand because there’s a lot of tuna in a 5 oz. can and not much water at all! It’s a little more expensive than the brands my Mom bought, but since I don’t eat canned tuna very often, it’s okay to splurge a little on the price.

There are other reputable companies selling canned tuna at your local grocery store. You can see the brands and how they’re ranked here.

Once you’ve drained the tuna and flaked it with a fork, you just add the ingredients and dig in! It’s as simple as that!

What Is Pole-Caught Tuna?

Pole, or line caught tuna is a method of fishing where the fish are caught one at a time versus using the netting method, where schools of fish are caught all at once.

Tuna Sandwich in Half

Why is Pole or Line-Caught Tuna a Better Choice?

Pole or line caught methods of fishing are far more sustainable than netting, or purse seining. Because the fish are caught one at a time, the risk of being tangled in a net is less for other sea creatures. Netting, or purse seining, catches whatever the net encompasses, and often times, this includes sea turtles, sharks, and/or dolphins.

Does Pole-Caught Tuna Taste Different Than Tuna Caught by Other Methods?

Interestingly, it depends on the brand. Almost all tuna producers cook the tuna at least once in the can; however, some cook it twice, add salt, oil or other additives that might alter the flavor and texture of the tuna.

Doesn’t Tuna Contain Mercury?

Most large fish, including tuna, contain some mercury. Unfortunately, mercury is a natural occurring element in the environment and it ends up in the marine food chain–bio-accumulation. Large fish such as bluefish, shark, swordfish and tuna tend to accumulate mercury more than smaller fish. For these reasons, it is recommended to consume tuna once in a while…not every day, or even every week.

Does Dill Tuna Salad Require Fresh Dill?

You can use either fresh or dried dill; I prefer fresh dill over dried, but have made this recipe with both and it tasted great! If you use fresh dill, you may need to use more than this recipe calls for, simply because fresh herbs are not as strong as dried herbs.

 

Dill Tuna Salad on Bread
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Dill Tuna Salad
Prep Time
10 mins
Total Time
10 mins
 

High quality tuna with onion, celery and fresh dill makes an awesome tuna salad or sandwich!

Course: Lunch, Snack
Cuisine: American
Keyword: Tuna Salad
: 100 kcal
Author: SmartyPantsKitchen
Ingredients
  • 1 5 oz. can high quality albacore tuna packed in water
  • 1 tablespoon mayonnaise
  • 1 tablespoon fresh dill
  • 1 stalk celery chopped
  • 1 teaspoon onion chopped
  • 2 teaspoons lemon juice
  • 1/2 teaspoon black pepper
  • 1 teaspoon dill relish (drained) - or-dill pickle, chopped
Instructions

  1. Drain water from tuna can

  2. Place tuna in a bowl and flake with a fork

  3. Add remaining ingredients

  4. Taste for seasonings and enjoy!

Recipe Notes
  • For best results, use high quality Albacore tuna. Wild Planet is the brand I recommend, but there are others out there-just check to make sure it's pole caught, wild tuna.

Homemade Sloppy Joe Recipe

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One Sloppy Joe

Homemade Sloppy Joe’s are an easy, filling quick dinner for any weeknight!

Homemade Sloppy Joe’s are a great weeknight dinner for a family of two or ten! This recipe has all natural ingredients, as opposed to The Canned Sloppy Joe sauce…no additives, preservatives or high-fructose-corn-syrup. Sloppy Joe Sauce on Stovetop

First, you’ll saute onions and bell peppers in a bit of olive oil. At the same time, brown ground beef in another skillet. Drain the ground beef in a colander and add it to the onion/pepper mixture.

Next, add seasonings, broth, spices to the mixture and allow it to cook a bit–so the flavors can meld together. Do a taste test for salt and pepper. Put a lid on it, on low heat and warm your buns!

How Much Meat Do I Use Per Bun foe Homemade Sloppy Joe’s?

Generally speaking, about 4 oz., or 1/2 a cup of meat sauce is plenty… remember, they’re called “sloppy joe’s” for a reason… so the sauce will run out a bit, but that’s what makes it so yummy.

Can I Substitute Ground Turkey for Ground Beef?

Yes! Ground turkey is a leaner meat, so you may need to increase your broth in order to ensure a truly “sloppy” experience!

Can I Make the Meat Sauce In Advance?

Absolutely! Make it, freeze it in a safe container, then reheat on the stove top or microwave. If you reheat using a microwave, be sure to use microwave -safe containers.

How Could I Make This Vegan?

An excellent choice for vegans is Jackfruit. Jackfruit will naturally absorb the seasonings you mix it with, like mushrooms. Which reminds me, you could make this Sloppy Joe mix using the ingredients in my Veggie Burger.

Two Sloppy Joe's

Two Sloppy Joe's
Print
Homemade Sloppy Joe
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 

My grandmother's recipe from 100 years ago still holds strong. Simple ingredients from your pantry and some ground meat can create a meal!

Course: Entree
Cuisine: American
Keyword: Sloppy Joe Recipe
Servings: 8 sandwiches
: 100 kcal
Author: SmartyPantsKitchen
Ingredients
  • 2 lbs. ground beef cooked and drained
  • 1/2 medium onion chopped
  • 1/2 green bell pepper chopped
  • 3 tablespoons oil
  • 3 tablespoons Worcestershire sauce
  • 12 oz. beef broth
  • 1 small can tomato paste
  • 2 teaspoons ground mustard
  • 2 teaspoons paprika smokey, not sweet
  • 3 tablespoons brown sugar
  • salt and pepper to taste
  • 8 burger buns
  • 4 oz. cheese optional
Instructions
Meat Sauce

  1. In a large skillet on medium heat, add 1 tablespoon oil; add onions and bell peppers; cook till tender (about 10 minutes)

  2. In a second skillet, on medium high heat, brown ground beef; make sure beef is not pink AT ALL; 

  3. Once beef is browned, drain it in a colander and add it to the onions/bell peppers

    Sloppy Joe Sauce on Stovetop

  4. Add broth, tomato paste, Worcestershire sauce, paprika and mustard

  5. Combine well; if necessary, add more broth or water

  6. Turn heat to medium and cover; allow to cook for 15 minutes, until flavors have married

  7. Taste for salt and pepper and adjust seasonings accordingly

  8. Once buns are browned, place beef mixture on buns and top with cheese (optional)

Bread Instructions

  1. Turn on oven to 500ºF, or broil setting

  2. Lightly butter buns and place on baking sheet under broiler

  3. Once buns are lightly toasted, remove from oven and set aside

Veggie Burger-A Healthy Alternative

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This veggie burger provides a healthy, satisfying and vegetarian alternative to the traditional beef or turkey burger.

veggie burger

It’s loaded with vitamins, nutrients, minerals and fiber while satisfying your craving. Based on mushrooms, black beans, and lentils, it holds up on the stove or in the oven; doesn’t crumble or fall apart.

WHY?

Lentils are pulses, which are the edible seeds of a plant. Their name is derived from the Latin term- lens, most likely due to their shape that resembles a convex optic lens. Lentils have been in existence for over 8,000 years, originating in the Near East and Mediterranean. Then, they were known as a poor man’s food, and often shunned by the rich. Today, they are recognized as an excellent source of protein and are often a primary source of protein, particularly for vegans. About 50% of the world’s lentils are consumed in India. The flavor of lentils is a very earthy, savory flavor and, like mushrooms, they tend to take on the flavor of the cooking liquid be it water, chicken, vegetable or beef broth.

Lentils and split peas are not the same- they are cousins. Split peas have had their outer coat removed (thus, they are “split from their outer coats”). Lentils retain their outer coat. For this reason, split peas cook quicker than lentils. Lentils differ from other pulses (chickpeas, beans, peas) in that they do not require soaking. Simply rinse and add them to liquid.

High in protein, low in complex carbohydrates, low-fat, cholesterol and gluten- free are just a few qualities of the amazing lentil. Based on the daily recommended intake (RDI) of a 2,000-calorie diet, a half-cup of lentils provides 26g protein and 18g fiber (72% of the RDI). They are also high in folate offering 50% of RDI of folate, 25% potassium and 45% iron.

veggie burger…

Read On →

Raw Food Wrap

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Raw food diets have always mesmerized me… I don’t know why, but I guess I didn’t understand the concept. Maybe it’s because I like the smell of food cooking. Anyway, I was thinking how I was going to get my husband on board with a “raw food night” at least once a week. He’s a carnivore and if I were to serve him just a big salad for dinner, he’d be thinking,”Where’s the beef?” Then I remembered that years ago Chili’s had a veggie taco on their menu. This Raw Food Wrap is a spin-off on their veggie taco. Their version had lettuce, kidney beans, pico de gallo, mushrooms and cheese.  I took the basic concept and enriched it with additional ingredients and flavors.raw food wrap

WHY RAW FOOD?

Shout Out for Sprouts
Raw food enthusiasts will love this recipe due to its combination of textures, spices and seasonings. Raw foods have been the mainstay of diets since the beginning of time and before the discovery of fire. Some foods, in their natural state, provide more nutrients and enzymes than their cooked counterparts, and sprouts fall into this category.

Over 5,000 years ago, ancient Chinese physicians were believed to have prescribed sprouts for curing many diseases. There are various types of sprouts: soybean, mung, mustard, alfalfa, sunflower, radish, lentil and broccoli. Raw sprouts provide a host of nutritional benefits, but the primary nutritional advantage is the sprouts’ contribution of enzymes.

Gut Feeling
The digestive system is a powerful indicator of our state of wellness, thus the phrase, “gut feeling”. It requires a balance of proteins, carbohydrates and lipids in order to function in an efficient manner. As we age, the digestive system gets “sluggish” and slows down. This is due to the body’s slowed production of enzymes.raw food wrap

Enzymes are proteins that act as a catalyst with vitamins and minerals to create a homeostatic metabolic environment. They energize biological functions and assist in the breakdown of foods. When we are young, our bodies produce a great deal of enzymes, but as we age, this enzymatic production slows almost to a complete halt. One of the first signs of a slowing production of enzymes is in the “gut”. A healthy gut flora can be partially achieved by ingesting probiotics, but enzymes are necessary to propel these good bacteria to act at full momentum.

Omega’s in Sprouts
Raw sprouts provide chlorophyll which detoxifies and cleanses the body, resulting in oxidation of the blood. This helps to fight and reverse protein deficient anemia and some skin disorders. Sprouts also supply fatty acids, Omega-3 and Omega-6. These fatty acids cannot be produced by the body, so it is essential that these beneficial fats be incorporated into the diet. Most think of fish as the first call to action for supplying the body with Omega’s, but sprouts are another excellent source.

One cup of raw sprouts provides about 13% of the daily recommended value of vitamin K, 5% of vitamin C, and 3% of folate. Additionally, there are only 10 calories, 1.3 g of carbohydrates and .8g of fiber.

How-To

How Selection and Preparation
When purchasing sprouts, check the date and location of growth of sprouts. Because sprouts grow in warmer environments, they are highly susceptible to disease. Also, sprouts are fully developed within the first 4 – 5 days of harvest; the fresher the better. It is preferable to choose sprouts from a local, reliable source because the length of transport impacts the freshness of the sprout. Some sprout producers are now offering spicy versions of broccoli and alfalfa sprouts, so if you need a little spice, look for these varieties. Sprouts should be green, vibrant and erect in the package. Check the bottom of the package to ensure there is no liquid residue; the drier the sprout is also indicative of their freshness.

This Recipe
The ingredients in this recipe provide a balance of protein, carbohydrates and lipids, as well as the enzymatic punch from the sprouts. The kidney and garbanzo beans provide fiber and protein, the avocado (which in itself is a complete food) offers healthy oils, and the hint of radish offers anti-fungal and anti-bacterial properties which also contribute to a healthy “gut”.

raw food wrap
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Raw Food Wrap
Prep Time
10 mins
 

You'll love this raw food wrap due to its combination of textures, spices and seasonings. It's good to incorporate a raw food meal into your diet occasionally... and the enzymes from the sprouts will help you maintain healthy gut flora!

Course: Appetizer, Main Course, Side Dish, Snack
Cuisine: Vegetarian
Servings: 2 per wrap
Author: SmartyPantsKitchen
Ingredients
  • 1 carton alfalfa sprouts
  • 1 flatbread low-carb
  • 1/2 cup garbanzo beans drained and rinsed
  • 1/2 cup red kidney beans drained and rinsed
  • 1/4 cup sunflower seeds raw or roasted/salted
  • 1/4 cup pico de gallo
  • 1/2 cup cilantro
  • 3 radish finely chopped
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • goat cheese optional
Instructions

  1. In a food processor, puree 1/2 avocado, cilantro and oil; salt and pepper to taste (if a thinner sauce is preferred, add more oil)

  2. Rinse and drain beans

  3. Cut one half of avocado into bite sized pieces

  4.  Layer flatbread with sauce, sprouts, beans, seeds, pico, radish, avocado and cheese (optional)

    raw food wrap

  5. Salt and pepper to taste

  6. Roll into log shape and cut in half or thirds

Recipe Notes
  • Organic and/or non GMO foods are recommended
  • Additional items to consider: mushrooms, carrots, bell peppers

Kale, Egg, Roasted Pepper Wrap

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Kale, egg and roasted pepper wrap is uber fast, healthy, and full of vitamins, nutrients, and minerals. The beauty of this power breakfast is that it will provide you with mega energy and you won’t be starving by 10:00 am. In order to minimize carbohydrates, consider using a low carb tortilla.

kale egg roasted pepper

Kale Yeah!

Kale, as with parsley, had previously been treated as the step-child of the dinner plate, resigned to sitting on the edge of the plate as a garnish. But this is not the case any longer. Fortunately, kale has been identified as one of the most nutritionally dense foods on earth.

ANDI

Dr. Joel Fuhrman created a tool for measuring the aggregate nutritional density of a food, called the ANDI score. He ranked the nutrient values of foods based on 34 nutritional parameters, and devised a formula to measure the results. His equation H=N/C (health = nutrition divided by calories) has been since accepted as the norm in nutritional analysis of foods.kale egg roasted pepper

The ANDI score ranks a food from 1 – 1000 in terms of it’s nutritional density (1 being the worst; 1000 being the best). Kale ranks 1000; soda ranks 1. For comparison, consider other foods’ ANDI scores: salmon, bananas and eggs are all 31; corn is 45; sweet potatoes are 181; cauliflower is 315; romaine is 510 and spinach is 707.

Kale Power

One cup of raw, chopped kale provides only 33.5 calories with no sodium, fat, cholesterol or gluten. This powerful green serves 684% of the daily value of Vitamin K and 206% of the daily value of Vitamin A, which is essential for skin and vision. It also provides 134% of the daily value of Vitamin C. Other nutritional benefits of kale are it’s supply of minerals. Unfortunately, most of us do not monitor our mineral intake as we should. One cup of kale provides 26% manganese, 10% copper and 9% potassium of the daily value.kale egg roasted pepper

Egg it On

This recipe includes another power-punch of vitamins and minerals from the egg. Unfortunately, controversy continues to plague the egg, but recent research indicates that while the majority of the fat and cholesterol are in the yolk, it is the saturated fat, not the dietary cholesterol that impacts HDL. In conclusion, consuming whole eggs, in moderation, is a nutritious way to incorporate thirteen essential vitamins and minerals into the diet, as well as high-quality protein.

Brown vs White Egg

The difference between a brown and white egg is the hen. Consequently, hens with red feathers and red ear lobes lay brown eggs; white hens with white feathers and white ear lobes lay white eggs. Mystery solved. No matter which grade egg or color is used, the nutritional value remains the same. The kale, egg and roasted pepper wrap is quick and easy! Ideal for mornings “on the go”; cut in half and save the other half for later! See the recipe notes for additional tasty ingredients.

kale egg roasted pepper
Print
Kale, Egg and Roasted Pepper Wrap
Prep Time
2 mins
Cook Time
5 mins
Total Time
7 mins
 

Breakfast is the most important meal of the day and this quick, ultra-nutritious kale, egg, roasted pepper wrap will keep you energized all day!

Course: Breakfast
Cuisine: American
Servings: 2 eggs per wrap
Author: SmartyPantsKitchen
Ingredients
  • 2 large whole eggs
  • 1 large low-carb flatbread or tortilla
  • 1/2 bunch fresh kale rinsed, cored and chopped
  • 1/2 teaspoon olive oil
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon lemon juice
  • 1/3 cup roasted red peppers chopped, from jar
  • salt and pepper to taste
  • shredded Parmesan cheese optional
Instructions

  1. Wash kale thoroughly, cut away center stem and discard; chop remainder of kale

  2. Heat saucepan on medium heat with oil and red pepper flakes

  3. Using tongs, toss kale in oil/pepper flake mixture until coated for about 2 minutes; finish with lemon juice and place on low carb flatbread

    kale egg roasted pepper

  4. Scramble eggs and add to flatbread; top with roasted peppers

    kale egg roasted papper

  5. Season lightly with salt and pepper; roll-up flatbread/tortilla and enjoy!

Recipe Notes
  • If you prefer, egg whites can be used in lieu of a whole egg; use 4 white to 1 wrap
  • If time permits, saute onions and mushrooms to enhance nutritional value, or substitute tomatoes for red peppers.
  • On the go? Wrap the wrap in a paper towel and then foil; remove the foil and pop the wrap (covered with paper towel) in the microwave at work!

 

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