Dinner: Betty's Humpty Dumpty Egg Salad Sandwiches

Betty responds to a viewer request and demonstrates how to make a basic egg salad sandwich. Then Betty lists many variations that can be applied to this simple recipe! Please subscribe: http://www.youtube.com/bettyskitchen Humpty Dumpty Egg Salad Sandwiches 6 hard-boiled eggs, peeled and finely chopped 1/2 cup finely chopped celery 1 tablespoon minced onion 1/3 cup mayonnaise 1 teaspoon honey mustard paprika, to taste salt, to taste black pepper, to taste lettuce leaves, washed, and dried with paper towel about 8 Slices of bread (your choice--whole wheat, white, etc. I used Arnold Sandwich Thins, plus 100% whole-wheat bread for the two sandwiches that I demonstrated.) In a medium bowl, place 6 chopped eggs, 1/2 cup chopped celery, 1 tablespoon minced onion, 1/3 cup mayonnaise, 1 teaspoon honey mustard, paprika, salt, and black pepper, all to taste. Gently mix until combined. Toast the bread slices that you will be using. Place lettuce leaves on top of a slice of the toasted bread. Spread with an even layer of egg salad. Top with the remaining slice of toasted bread. This should make 4 to 6 sandwiches, depending on how thickly you spread them. Note: In order to make a gourmet egg salad sandwich, you may add 1/2 cup of any one of the following to your egg salad mixture. If you choose two, use 1/4 cup of each. I do not advise that you choose more than two add-ins, unless very carefully selected. chopped green pepper chopped red pepper chopped or sliced green olives chopped or sliced ripe olives chopped dates raisins chopped pecans sliced red or green grapes crushed pineapple chopped cucumber chopped green chiles finely chopped raw broccoli or cauliflower florets pickle relish chopped sweet or dill pickles Other add-ins, not measured by 1/2 cups: crisp bacon tender chunk ham tender chunk chicken sliced American, Cheddar, or Swiss cheese I'm sure you can come up with a lot of other things that you like, but this is a start! Be sure that you choose flavors that complement each other, as well as the basic egg salad. For example, you could add 1/4 cup sliced grapes and 1/4 cup chopped pecans, or you could add 1/4 chopped dates, and add a slice of Swiss cheese--experiment, but use caution!!! Good luck! I hope you enjoy this!!!--BG ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NEW Cookbook:  "Betty's Kitchen Cookbook:  2013 Recipes" (c) 2014 Also available:  "The Betty's Kitchen Collection:  Second Edition" (c) 2013 *Both can be ordered from http://www.amazon.com or http://www.createspace.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Betty's Website:  http://www.bettyskitchen.us ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Other places to watch Betty's Kitchen: Facebook:  https://www.facebook.com/pages/bettyskitchen/166973502092 Pinterest:  http://www.pinterest.com/bettyskitchen/bettyskitchen/ Twitter:  https://twitter.com/Myshine Google :  https://plus.google.com/108882445101872897307/posts ifood.tv:  http://www.ifood.tv/bettyskitchen Roku:  http://www.rokuguide.com/channels/betty's-kitchen​

This recipe includes superfoods such as:

Broccoli, Honey

Health benefits of Betty's Humpty Dumpty Egg Salad Sandwiches

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

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Instructions

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