Was anyone else that kid in your squad at school that had the best packed lunches?
When I was little nothing helped to beat the Monday blues like a legit gourmet style lunch - just like this Green Goddess Chickpea + Egg Salad Sandwich on toasted everything bagel... is 3rd period over yet!? I can't get enough of this combination for a quick and healthy lunch option and the best part, it only takes 10 minutes to put together - sold! With school back in session, feel good about packing your lunch or your child's lunch with a whole foods / nutrient packed option to reboot throughout the day!
pasture raised eggs
Cracking down on eggs:
Eggs have a large amount of optimum-quality, easily digestible protein. The majority of protein in eggs is contained in the egg whites. However, the egg yolks do contain most of the vitamins and minerals like vitamin D, K, B-12, selenium and potassium.
Ask the RD: What type of eggs are healthiest to buy?
90% of US eggs come from caged hens. Not only are caged hens/eggs raised in a space smaller than a sheet of paper, they aren't as nutritious! Studies show pasture raised (naturally roaming free) hens boast almost x2 as much vitamins and x2 omega-3 fats then caged. Why is this the case? When chickens get access to grass and bugs instead of a steady diet of corn-based grain, they get more nutrients, which means YOU get more nutrients! If you don’t believe me, just crack open a regular egg and a pasture-raised egg in a pan. The yolk of the conventionally raised egg will be a dingy yellow color and the pasture-raised egg will have a bright orange hue. You can’t deny that evidence staring right back at you– that’s beta-carotene. The chickens get their beta-carotene in their diet from grass, not from a corn-based feed. Pasture raised eggs have:
- 1/3rd less cholesterol
- 1/4th less saturated fat
- 2/3rd more vitamin A
- 2 times more omega-3 fatty acids
- 3 times more vitamin E
- 7 times more beta carotene
ask the RD: What do the food claims actually mean?
- The label "cage free" Sorry to say, but you’ve been paying extra for what you thought was a more nutritious and animal friendly egg when there really is no difference between these eggs and conventional eggs. Cage-free used to mean that the chickens were free to roam, but ever since the big food manufacturers figured out that people were willing to pay more, they’ve been able to manipulate the system and their packaging to make us think we’re paying for a better product and a nicer life for the chickens. The terms cage-free is not regulated in the US. All cage-free means these days is that hundreds or even thousands of chickens are crammed together uncaged, in a barn, and may or may not have access to the outdoors or natural light. most people think cage-free means that the eggs have more nutrients, or are healthier in some way.
- The label "Free Ranged" or "Roaming" is another buzz word big manufacturers like to confuse of with. Free ranged or roaming labeling does not have a third party inspection and have not guaranteed a specific time for the hens to be outdoors. This means companies can provide chickens with outdoor access for as little as minutes a day in areas that are total dirt concrete with no vegetation.
- The label "USDA Organic" means hens/eggs have third party inspection and are fed organic (antibiotic free) feed however, this doesn't mean they ever go outside!
- "Pasture Raised" is a regulated requirement for a max of 1,000 birds to roam 2.5 acres (108 sq. ft. per bird) and the fields must also be rotated. The hens must be outdoors year-round.
Bottom line: When purchasing eggs, look for label "organic pasture raised" eggs. Try to get fresh organic pasture raised eggs from your local farmers market but if you can't, here are some common brand names that carry "pasture raised" eggs in the grocery store:
- Vital Farms
- Alfresco Eggs
- Backyard Eggs
- Coyote Creek Farms
- Handsome Brook Farm
- Happy Egg Company
- Pasture Verde
- Pete & Gerry’s
- Redhill Farms
- Texas Chicken Farms
green goddess chickpea + egg salad sandwich
Recipe By Dietitian: Taylor Johnson, RD, LDN
Recipe Type: lunch
Dietary restrictions this recipe meets: Gluten free, dairy free, pescatarian
Dietary Substitutions: omit the eggs to make this recipe vegan/ vegetarian
- Make the chickpea and egg salad fist by combining everything but the eggs into a bowl and mash together with the back of a fork. Stir and mash until ingredients beings to come together but still somewhat chunky.
- Stir in the chopped egg.
- Taste and adjust seasoning if needed (add salt, pepper or other seasonings if desired).
- Build the sandwich by dividing up the chickpea and egg salad evenly between 4 toasted everything barely bread bagels and spread to cover.
- Layer cucumber, sprouts and avocado on top and slice in half. Reboot and enjoy!
- Use salad right away or store in an airtight container in the refrigerator for 2-3 days.
Chickpea + Egg Salad:
- 2 cups cooked chickpeas or 1 can chickpeas, drained and rinsed
- 4 tbsp. dijon mustard
- 2 tbsp. fresh lemon juice
- 1/4 cup red onion, chopped
- 1/3 cup fresh parsley, chopped
- 1/2 ripe avocado, mashed
- 5 hard boiled pasture raised eggs, chopped
- freshly ground black pepper and sea salt to taste
XO - ROOTS REBOOT
P.S. NEED TO RECHARGE + REFOCUS + RESET YOUR HEALTH?
Reboot your health with a personal Roots Reboot Dietitian, your source for nutrition answers! Work one-on-one with a Roots Reboot Dietitian and start feeling amazing by achieving the whole-living lifestyle you've always desired! Creating your own personalized nutrition plan and seeing lasting results has never been easier. Skip the waiting room and speak to a Dietitian 24/7, with daily support anytime, anywhere it is most convenient for you!
Based out of Northern Virginia, Washington D.C. and Houston, Texas but our Dietitians provide services NATIONWIDE via tele-nutrition!