Egg Salad

Here's a recipe for a Moroccan eggs Salad, a  flavorful dish that's both nutritious and delicious.

INGREDIENTS:

• 5 eggs
• 2 potatoes
• 2 carrots
• 1 tablespoon mayonnaise
• 1 teaspoon salt
• ½ teaspoon black pepper
• A bunch of parsley

INSTRUCTIONS:

1. Hard boil the eggs: Carefully place the eggs in a saucepan filled with cold water and a pinch of salt. Place over medium heat and bring to a boil. Let it boil for 10 minutes, then remove from heat and immediately place in cold water to stop the cooking process. This will make it easier to peel.
2. Prepare the filling: Peel the eggs and cut them in half. Remove the yolks and set them aside. Cut the potatoes and carrots into very small pieces and boil them in water. Drain and mix with the mayonnaise. Add a teaspoon of the filling to each egg white half.
3. Assemble the salad: Mash the egg yolks and place a dollop on top of the filling in each egg white half. Arrange the egg halves on a plate lined with parsley leaves.
4. Create tomato roses (optional): Peel the tomatoes and use a sharp paring knife to cut thin strips from the flesh. Roll each strip into a rose shape and place on top of the egg salad.

TIPS:

• For a richer flavor, add a teaspoon of mustard to the filling.

• You can also add other vegetables to the filling, such as peas or celery.

• Garnish the salad with additional chopped parsley or paprika for a colorful touch.

Enjoy your delicious and nutritious egg salad!

Benefits of Boiled Eggs

Nutritional Value of Boiled Eggs: A Culinary Staple with Health Advantages

Boiled eggs, a common ingredient in many cuisines, are not just a versatile culinary staple but also a nutritional powerhouse. They are packed with essential nutrients and offer a range of potential health benefits. Let's delve into the nutritional profile and potential health advantages of incorporating boiled eggs into your diet.

Essential Nutrients:

Boiled eggs are a good source of several essential vitamins and minerals, including:

• Magnesium: Involved in bone formation, enzyme reactions for protein and DNA synthesis, muscle contraction, and nerve transmission.

• Manganese: A component of antioxidant enzymes involved in carbohydrate and protein metabolism.

• B Vitamins:

°Thiamin (Vitamin B1): Essential for metabolism, muscle, heart, and nervous system function.
°Niacin (Vitamin B3): Found in white rice as nicotinic acid. Soaking rice before cooking can enhance absorption.

Nutrient Content per 100 grams of Cooked White Rice (Short, Medium, and Long Grain):

Nutrient	Short Grain	Medium Grain	Long Grain
Water (ml)	68.53	68.61	68.44
Calories (kcal)	130	130	130
Carbohydrates (g)	28.73	28.59	28.17
Protein (g)	2.36	2.38	2.69
Fat (g)	0.19	0.21	0.28
Calcium (mg)	1	3	10
Iron (mg)	0.2	0.2	0.2
Magnesium (mg)	8	13	12
Phosphorus (mg)	33	37	43
Potassium (mg)	26	29	35
Zinc (mg)	0.4	0.42	0.49
Manganese (mg)	0.357	0.377	0.472
Folate (mcg)	2	2	3
Vitamin B1 (mg)	0.02	0.02	0.02
Vitamin B2 (mg)	0.016	0.016	0.013
Vitamin B3 (mg)	0.4	0.4	0.4
Vitamin B5 (mg)	0.397	0.411	0.39
Vitamin B6 (mg)	0.059	0.05	0.093

Potential Health Benefits:

While more research is needed to confirm the effects, available studies suggest some potential health benefits associated with white rice consumption:

• Reduced Heart Disease Risk: An observational study linked steamed rice consumption to a lower risk of heart disease-related death in men.

• Digestive Health: Rice may be a tolerable carbohydrate source for most digestive issues. It is fully absorbed in the small intestine, produces fewer gases, and may help alleviate digestive symptoms.

• Cancer Risk Reduction: Rice consumption may be associated with a lower cancer risk due to its plant compounds like vitamin E, phytic acid, phenols, and others.

White Rice and Weight Management:

While studies on white rice and weight loss are limited and show mixed results, observational studies suggest an association between brown rice consumption and weight loss due to its fiber, nutrient content, and plant compounds that may increase satiety and reduce calorie intake.

White Rice for Pregnant Women:

Pregnant women are advised to include starches like rice in every meal due to their vitamin and fiber content and satiety-promoting properties. Whole grains are preferred over refined ones.