Avocado Egg Salad was one of my staples when I started the low oxalate diet twenty some years ago. At that time, I was so sensitive to acidic foods that I had trouble with the small amount of vinegar in mayonnaise (acidic food sensitivity is a common problem for people with oxalate-related bladder, genital or anal symptoms). I started using mashed avocado or guacamole as a mayonnaise substitute in my sandwiches and salads. Avocado egg salad was one of my favorites!
I’m no longer so sensitive to vinegar that I have to avoid mayo. However, I am concerned about the industrially processed seed oils, such as canola and soy oils, that are typically used in mayonnaise. Since I no longer choose to eat these oils and it’s hard to find a mayonnaise with only olive oil, I have returned to my vegetarian roots and have started using mashed avocado as a mayonnaise substitute again. This substitution may also work well for people who are allergic or sensitive to eggs, although it won’t work for this recipe! Try using mashed avocado with chicken, turkey or pea salad, instead.
Avocado Egg Salad
1 ripe avocado
1 tablespoon GF prepared yellow mustard or GF Dijon mustard
1/4 teaspoon ground white pepper
1 tablespoon lemon juice
5-6 hard-boiled eggs (use 5 if they’re extra large)
salt to taste
1 cup low oxalate greens, such as Romaine or Arugula
Mash the ripe avocado in a bowl with a fork (leave a few chunks if desired). Add the mustard, white pepper, lemon juice and salt and mix well. Chop the eggs (or mash them with a fork) and fold them into the dressing until well-mixed. Serve on a bed of low oxalate greens such as Romaine lettuce or argula.
Makes two servings. Avocado egg salad is best if eaten right away or within 12 hours.
Low Oxalate Info: All ingredients in avocado egg salad are low oxalate. It has about 2 mg. oxalate per serving when made with Romaine lettuce and Dijon Mustard and about 2.8 mg. oxalate per serving when made with yellow mustard and arugula.
Variations: Add a few tablespoons yogurt for a creamier salad. You may also like a few tablespoons of chopped green onions, a clove of crushed garlic, some rich-tasting olive oil, or a tablespoon or two of chopped herbs, such as cilantro or basil.
Other Diets: Avocado egg salad may also be appropriate for gluten-free, dairy-free, GAPS, vegetarian and Paleo diets.
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