Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
15 May

Bacon, Egg, Avocado and Tomato Salad

beatsalad2You’ve probably heard of BLTs and BLTAs, but have you heard of BEATs? Bacon, Egg, Avocado and Tomato salad is a favorite around here for breakfast, lunch or dinner. When Vanessa Query sent us her quick and easy recipe for the Primal Blueprint Reader-Created Cookbook Challenge it was actually an EATs (Egg, Avocado and Tomato salad). However, it should come as a surprise to no one that we couldn’t resist crumbling crispy, fatty bacon on top.

The bacon adds even more protein and flavor to the salad and seasons it with a salty, smoky flavor. The egg and avocado add plenty of healthy fats, so no drizzle of oil is needed for this salad, although you can add a spoonful of mayo if you like. Vanessa makes her version with a generous squirt of lemon that heightens the flavor and also cuts through the richness, lightening and brightening the salad.

yolkandwhiteIn the past we’ve talked plenty about the health benefits of eggs and how to figure out which types of eggs to purchase, but what about cooking the perfect hard boiled egg? The ability to boil an egg is often seen as a culinary skill that even the least talented cook should be able to master. But the truth is, a perfect hard boiled egg is an elusive thing and also somewhat subjective. There are those who like their yolks hard and firm and those who prefer yolks just barely past runny. Either way, there are two main schools of thought on how to cook hard boiled eggs. The first is that the water should be brought to a gentle boil, then the eggs should be added. Using this method, the temperature is then turned down so the water is at a low simmer and the eggs are cooked about ten minutes. The second method adds the eggs to water and then brings the water to a gentle boil. When the water has reached a gentle boil, turn off the heat, cover the pot, and again let the eggs sit for about ten minutes. Just under ten minutes will yield a soft yolk and just over will cook the yolk completely. In all cases, use enough water to fully cover the eggs and immediately soak the eggs in ice water after cooking (or put in the refrigerator).

peeledegg

The fresher your eggs, the more likely it is that the shell will be difficult to peel off. When eggs are fresh, the albumen (egg white) has a low pH level, which causes it to stick to the shell. If your idea of a perfect hard boiled egg involves a smooth egg white then this is one time when you don’t want the egg to be right out of the chicken. However, older yolks are also more prone to taking on a grayish-green color when boiled, although cooking eggs for too long in water that is too hot (avoid a rapid boil) can also speed up the graying.

Personally, our approach is to use fresh eggs, gently cook them for no more than ten minutes and then cool them quickly. We don’t worry about peeling the eggs perfectly because when you mash them into a BEAT salad it doesn’t matter anyway. The cooked eggs have a soft, pillowy texture and rich buttery flavor that blends easily with the other ingredients, creating a salad that will satisfy hunger any time of day or night. Thanks, Vanessa!

Ingredients:

ingredients 31

  • 1 ripe avocado, chopped into chunks
  • 2 boiled eggs, chopped into chunks
  • 1 medium-sized tomato, chopped into chunks
  • Juice from one lemon wedge
  • 2-4 cooked pieces of bacon, crumbled (optional)
  • Salt and pepper to taste

Directions:

Mix all ingredients together, stirring not too much, but just enough to make some of the avocado and egg into mush.

beatsalad3

Visit Vanessa’s blog at UnchainedSunday.com.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Boom! First.

    This totally looks awesome.

    Mike wrote on May 15th, 2010
    • I know this is ignorant, and I’m new to the idea of Primal Eating all together…but, as a meal, what else do you eat this salad with….my obvious first choice would be bread, but not so in Primal Eating

      Christine wrote on June 5th, 2010
      • A fork!

        Seriously, if you want something crunchy, dark leafy greens are good. Some folks like parmesan crisps.

        But nutritionally speaking, this is a complete Primal meal. It just takes a while to get one’s head around the idea that we don’t need a starchy side.

        taihuibabe wrote on June 9th, 2010
        • It’s true…. at one time I would have had something like that on toasted bread, now it is enough just to eat it the way it is!

          Mary wrote on September 12th, 2011
      • To add texture or crunch to it, you could add some pine nuts to the top of this thing and you could serve it in lettuce wraps.

        Brad wrote on August 9th, 2010
    • Yes this makes a tasty brunch. But I have to bring up the negative side the Nitrates and colouring in Bacon,that are just so dammed unhealthy. You can buy organic unadulterated in very few places sadly, and I can think of only one place!

      Roger wrote on December 6th, 2011
  2. Simply delicious.

    Michael wrote on May 15th, 2010
  3. I’ve made something similar, though with eggs cooked over-easy (in the fat from the bacon). More of a hot BEAT I guess.

    ToddBS wrote on May 15th, 2010
  4. For easy-to-peel fresh hard boiled eggs, add a teaspoon of baking soda to the water before you bring it to a boil. The baking soda changes the pH of the water and helps break the bond between the white and the shell. Tim Ferris has a video on it at http://www.youtube.com/watch?v=PN2gYHJNT3Y (Dr. Mike Eades revealed the secret to him.)

    Another trick is to add olive oil to the water; this works if you boil longer than 10 minutes for a hard yolk; the oil permeates the shell and allows you to peel it easier (but the baking soda trick works better!)

    Frank Hagan wrote on May 15th, 2010
  5. What a heavenly concoction. I can tell just from the ingredient list that I will be making this all the time.

    JennF wrote on May 15th, 2010
  6. If you add 1 Tbsp of vinegar to the water when boiling the eggs, they peel easy-breezy..

    Seth W wrote on May 15th, 2010
    • mmmm bacon /slurp

      metismomma wrote on May 15th, 2010
    • Thanks for this tip! I will have to try this next time I hard boil my eggs!

      Primal Toad wrote on May 15th, 2010
  7. Its a natural- a no brainer. After reading my French cookbook, I can see a nice round scallop like size piece of bone marrow accenting the center of this salad.

    pjnoir wrote on May 15th, 2010
  8. I think I’ll mix some finely shredded salad greens (maybe cabbage too) through it to give it more meal sized bulk and make it a BLTAs. And the guacamole-ishness has me thinking cilantro and possibly fresh serrano finishes the flavor profile for me. I have some spectacular heirloom tomatoes ripening so this will be a staple for a few months.

    Grol wrote on May 15th, 2010
    • Yes, I was defnitely thinking of subbing the plain avocado for some guac goodness: cilantro, garlic, onion, and jalapenos!

      SharonLl wrote on May 16th, 2010
  9. Looks like the perfect dish for summer!

    jen wrote on May 15th, 2010
  10. Sounds good, except I would omit the salty bacon, and add chopped red (or orange or yellow) bell peppers instead.

    Jim Purdy wrote on May 15th, 2010
  11. my mouth is watering! I’ve been eating out and at the hands of others for a couple weeks and have a couple weeks to go…this looks like heaven on Earth! My MIL just got a couple avocados for me at the store yesterday…this salad may be in my future!

    When I cook for myself I basically have this 3 or 4 times a week but with eggs fried in the bacon’s grease rather than hardboiled. MMMMMM

    Annie wrote on May 15th, 2010
  12. Cannot wait to make this!

    cfmuh wrote on May 15th, 2010
  13. I will be making this before the week is out. Delish!

    :) Laura

    Laura wrote on May 15th, 2010
  14. I will be making this as early as tomorrow. This is too much of a perfect combination. It includes 4 of my favorite 20 foods (well, maybe not top 20 – there are so many!).

    Primal Toad wrote on May 15th, 2010
  15. Yummy! Will be making this very soon. Thanks for the recipe idea Vanessa & Mark. @(*^_^*)@

    madeline wrote on May 16th, 2010
  16. This one looks delicious, as always. But do you have any recipes that don’t use avocados ? I have a hard time finding good ones where I live.

    frenchgirl wrote on May 16th, 2010
  17. I’ll be making this soon.

    BTW – There’s a great site for making Deviled Eggs with a “how-to” section for preparing, cooking and peeling hard boiled eggs http://tinyurl.com/yd6ywj

    Paul wrote on May 16th, 2010
  18. I’ve tried it this morning and it was pretty delicious (and satiating). Awesome! :)

    xz123 wrote on May 16th, 2010
  19. I made this yesterday… Delicious! I didn’t have any tomatoes on hand, so I added some cucumber for crunch. I’m pretty proud though that I had all this stuff in my fridge.

    chicpilot wrote on May 16th, 2010
  20. Instead of boiling, I’ve been steaming my eggs lately ala Alton Brown at http://www.foodnetwork.com/videos/hard-cooked-heaven/44247.html . Steam for 12 minutes, cool in an ice bath. A non-CW approach.

    MikeS wrote on May 16th, 2010
    • this method for cooking eggs is awesome! works every time for the farm fresh eggs that we often get!

      Janine wrote on August 14th, 2014
  21. A hint from one who routinely cooks. If the eggs are too fresh cut them in half while they are still in the shell — lengthwise works best — and scoop the egg out of the shell with a teaspoon. Since you’ll be doing the same action to the avocado this will all happen very quickly.

    Sasha wrote on May 16th, 2010
  22. Just made it. Delicious

    Clarke wrote on May 16th, 2010
  23. For making hard boiled eggs try this method I picked up from Alton Brown:

    Partially fill a pot with water and place a steamer basket in the pot. Bring the water to a boil, place your eggs in the steamer basket and cover.

    After fifteen minutes has passed remove the eggs and place them in an ice bath for five minuted.

    Presto!! Perfect hard boiled (steamed) eggs!!

    Scott wrote on May 16th, 2010
  24. From a professional cook..if you get the eggs started in a cold pot, bring to a boil, turn off, and cover for 15 min..and then right to an ice bath, chill completely!! You will have no problem peeling..Only when I am impatient do I have messy eggs!

    Julie Aguiar wrote on May 16th, 2010
  25. I do hard-boiled eggs normally (soft boil, cover for a few minutes), and then I just hit it gently on the countertop once and roll it on the granite. The shell comes off really easily.

    Leah wrote on May 16th, 2010
  26. Nice recipe this one, and quick to organize — prepare the rest while the eggs are boiling and its not too long to the tabler. Eggs are wonderful. I’ve just come out of hospital and avoided a week’s worth of meals by having two boiled eggs and butter for each meal — no avocado and tomato alas! (My son brought in a bagful every few days.)It sustained me and still tasted nice even after a week.(The celtic salt he sneaked in also helped of course!) I also hunter-gathered anything acceptable in the meals offered (tuna scraped out of sandwiches, garnishes from my fellow patients’ salads etc). I was truly amazed at how much starch and sugars were in most selections. Possibly its an economy thing (I live in the UK). It certainy isn’t a health thing!

    edella wrote on May 17th, 2010
  27. double up on the bacon, eggs & tomato: breakfast sorted

    Matt wrote on May 17th, 2010
  28. I cook 15 hard boiled eggs every weekend, and eat three every morning of the week. On the weekends I eat 3 or 4 each day, scrambled or over medium.

    To hard boil eggs, I put the 15 eggs in a large pot and cover them with cold water. I then let the eggs sit in cold water for 5 minutes so the temperature of the eggs and the water stabilizes. I then put them on heat, uncovered, and bring them just to a boil. As soon as they hit boiling, I put a lid on the pot and remove it from heat. I let the eggs sit for ten minutes, then move them to a bowl of cold (or iced) water. Once the water starts to warm up, I transfer them back to the pot (which I have since emptied and filled with cold or iced water) and let them sit longer. After this second dip, I put them in the fridge, then peel them as needed to eat.

    It’s a bit of work, but they taste amazing.

    noisyninja wrote on May 17th, 2010
  29. Had this today for lunch – so super yum! I used 1 whole avocado, 1 egg, 3 skimpy pieces of bacon and 6 quartered cherry tomatoes + salt and pepper. Nothing else needed, took 5 minutes to prepare and was perfect!

    Jenn wrote on May 17th, 2010
  30. Thia is fantastic! I did change it a little to use some bits and baubles in the fridge. I used half an avocado, one tomato, two eggs, bacon, some chopped onion fried in the bacon grease, chopped roasted chicken, some homemade mayonnaise and a bit of mustard, lemon juice, salt and pepper.

    This is obviously a recipe open to endless permutations, but not one I would have though of myself!

    Sarah wrote on May 17th, 2010
  31. This looks soooo yummy! And I can already tell it will be a breakfast staple–and I will probably mix in/serve over some salad greens to bulk it up a bit. Might even add a few shrimp to the mix!

    Spinner wrote on May 17th, 2010
  32. This is very yummy, I added veggies and had it for lunch, yum yum yummy

    Wendy wrote on May 18th, 2010
  33. Just made it. Tasty!

    Lars1000 wrote on May 18th, 2010
  34. I’m in Mexico right now on assignment for a few months. I didn’t know why my eggs were so bright a yellow in the yolk – now I know!

    Melodious wrote on May 19th, 2010
  35. This was amazing! I spiced it up with black pepper, a kiss of crushed rosemary and a sprinkle of red pepper flakes. Will be eating this at least twice a week for the rest of my life!

    Mickie wrote on May 19th, 2010
  36. This is SOOOOOO sad!!!! (haha)

    I could eat this everyday, but then would have to skip MANY of the other outrageously delicious recipes. What’s a girl to do????????????

    BTW, keep ‘em coming everyone! LOVE this stuff!!!

    Mary Anne wrote on May 19th, 2010
  37. anything with avocados is delicious anyways – but this looks fantastic :]]

    Kelly wrote on May 19th, 2010
  38. I added four shrimp. Fabulous beyond belief. This will be a regular when I can get ripe avocado and tomato. (In the mid-Atlantic region these things are less than reliable.)

    Sasha wrote on May 19th, 2010
  39. I made this with lean ground turkey and added 2 Tbsp of honey to the meat. Separately mixed avocado and eggs together with 1 Tbsp of honey. Added a little ginger and some pepper to the turkey and wrapped it all in lettuce. Delicious!

    Jen wrote on May 19th, 2010
  40. Just made this… O to the M to the G it’s da bomb!

    AJ wrote on May 20th, 2010

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