Thursday Dec 1, 2011 | Dr. Said | Comments Off on HEALTHY EGG SALAD SANDWICH

Ingredients; all organic if you can

  • 5 hard cooked eggs, peeled, chopped
  • 2 green chives, finely chopped
  • 1/4 cup dill chopped
  • 1 small stalk celery, finely chopped
  • 1/4 cup water chestnut chopped medium
  • 2 tablespoons finely chopped colored bell pepper
  • 1/2 cup light mayonnaise made with olive oil
  • 1 tablespoon Dijon mustard
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon grated lemon or orange  zest
  • Salt and freshly ground black pepper to taste
  • 4 whole grain ciabatta rolls, split, toasted or pitta

lettuce and tomato for garnish


  1. Combine all ingredients except ciabatta rolls in a large bowl.
  2. Slather on the bottoms of ciabatta rolls or  and top with top half.
  3. For pitta fill in the pocket .
Health benefits of eggs
Eggs are a good source of low-cost high-quality protein, providing 6.3 grams of protein (13% of the daily value for protein) in one egg for a caloric cost of only 68 calories. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange the nitrogen to create the pattern of amino acids we require.  Eggs have gotten a bad reputation because of their fat content. Only a portion of their fat comes from saturated fat and studies show that eggs may actually help lower cholesterol, as opposed to raising it as previously believed. If you aren’t entirely convinced, enjoy only the whites or mix one whole egg and one egg white. Eggs are a good source of choline, which is essential for a healthy brain and nervous system. Choline also reduces inflammation among those with heart disease, diabetes or osteoporosis. Eggs have carotenoids that are essential for healthy eyes. Lutein, a carotenoid that is found in eggs, is believed to significantly reduce the risk of macular degeneration and cataracts. Scramble some eggs for your breakfast or make a tasty omelet with your favorite vegetables. Eggs are a great source of protein, so don’t be afraid to add them to your menu.
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Arugula Omelet

Thursday Aug 4, 2011 | Dr. Said | Comments Off on Arugula Omelet
ingredients (all organic) serve 4
  1. 4 egg whites with 2 egg yolks, beaten
  2. 2 cups finely chopped orugula or spinach
  3. 1 cup grated parmesan cheese (optional)
  4. Pinch cayenne pepper (optional)
  5. Pinch salt
  6. 2 tablespoons of coconut oil
  7. 2 tablespoons grape seed oil
Mix the eggs arugula, cheese, cayenne pepper, and salt until well mixed. In a saute pan, heat coconut oil and grape seed oil over medium heat. Place about a quarter cup of the mixture in the pan for each omelet. Saute until golden on both sides and serve with a slice of fresh tomato.
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