While not for everyone, I’m a HUGE fan of eggs.
I eat them at least a few times a week, as they’re one of the least expensive sources of high quality protein in the U.S., incredibly satiating and rich in nutrients your body and brain need to thrive.
They’re also easy and versatile to work with. While I’ve yet to master the poaching method (ugh, why is it so hard?!) I can easily scramble, soft/hard-boil or fry them to top avocado toast, veggie or grain bowls, noodle dishes, salads, etc.
But as of late, I’ve been on that deviled egg train, and not just ANY old deviled eggs.
We’re talking Healthy Turmeric Deviled Eggs, spiked with the anti-inflammatory spice research shows boosts memory and mood while combatting disease and lowering blood sugar. Adding turmeric spice to these deviled eggs not only jazzes up a classic with an earthy taste and bright golden hue, but provides you with a nutrient-packed powerhouse of a snack.
Here’s just a few of the many health benefits you’ll reap with these Healthy Turmeric Deviled Eggs —
+ Boost Your Mood
Turmeric’s active anti-inflammatory agent, curcumin, has been shown to reduce depression and anxiety by impacting neurotransmitter functionality through increasing BDNF. BDNF (brain-derived neurotropic factor) is essential for learning and memory and regulates your glucose and energy levels.
Decreased levels of BDNF are also associated with neurodegenerative diseases such as Parkinson’s, Alzheimer’s, MS and Huntington’s disease.
+ Increase Your Brain Function
Both turmeric and eggs are known for their brain-boosting properties. Egg yolks are rich in choline, the precursor for acetylcholine, a fundamental neurotransmitter that regulates everything from pain response to sleep function. They’re also a good source of cholesterol, a crucial component of brain cell membranes.
Turmeric’s active ingredient, curcumin, has been shown to reduce chronic inflammation associated with brain fog and neurological disorders.
+ Detox Effectively
Turmeric is high in antioxidants that fight damaging/aging free radicals and also support the liver’s detoxification function.
Eggs yolks are abundant in choline, which the liver depends on to operate correctly. Lower than needed choline levels are directly linked to fatty liver disease.
+ Stabilize Your Healthy Weight
Eggs are ranked high on the satiety index, meaning they’ll help you stay fuller, longer. They’re also rich in lutein, a carotenoid that can increase your physical activity level.
Turmeric’s active ingredient, curcumin, may help reduce growth of fat cells, and it’s anti-inflammatory properties are effective at suppressing the same inflammatory processes that lead to weight gain and obesity.
+ Balance Your Hormones
Egg yolks are loaded with vitamins and minerals (including A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline) vital to a healthy reproductive system and hormonal balance. The choline and iodine in egg yolks are also crucial for making healthy thyroid hormones.
Turmeric protects against oxidative stress and can increase glutathione, a liver enzyme that helps your liver clear out excess estrogen and toxins effectively (an abundance of either leads to a variety of hormonal imbalances and conditions).
So now that you know the low-down on the health benefits, here’s what you need to know before purchasing/making.
What to Look For When Buying Eggs
I get it, buying eggs (or any labeled food for that matter) is confusing AF. The most important verbiage you want to look for here is pasture-raised.
The “Certified Humane®” pasture seal guarantees the hens are allowed to roam freely on the pasture during the daylight hours, unlike “free-range” which is basically a fancy way of saying the hens can move around a bit, but aren’t necessarily outside or on grass.
When hens are out on pastures, not only are they being treated much more humanely, but they’re eating the diet they SHOULD be (grass and bugs), so they’re healthy and producing more nutrient-rich eggs as a result. When hens are fed GMO-feed or injected with hormones and antibiotics to ward off disease and speed up growth, you are ingesting these toxins via their eggs, so keep this in mind.
While this can seem frightening, I don’t say it to scare you, but rather encourage you to be more conscious when purchasing your eggs (and all animal products for that matter). Doing so benefits you, sustainable farming practices and the environment as a result. You can get to know your local farmers/visit farmer’s markets, or try my favorite brand, Vital Farms.
What To Look For When Using Turmeric
Always make sure to combine turmeric with black pepper, as it increases the bioavailability of active ingredient curcumin, making it easier for your body to absorb the benefits.
Turmeric is also fat-soluble, meaning you want to pair it with a fat to soak in all the nutrients.
These recipe incorporates both quality fat (eggs) and black pepper so you’re set. I also love this spice brand.
Healthy Turmeric Deviled Eggs
These Healthy Turmeric Deviled Eggs are not only easy and tasty, but rich in nutrients attributed to health benefits ranging from better mood + cognitive function to weight-loss + hormone balance. Snag more info, the recipe + other tips in this post.
- six large, pasture-raised eggs, such as Vital Farms
- ¼ cup clean mayo, such as Primal Kitchen
- 1 tbsp lemon juice (or juice of ½ lemon)
- 1 tsp dijon mustard (optional but I like the taste)
- 1 tsp turmeric spice
- ½ tsp smoked paprika
- ½ tsp sea salt
- fresh black pepper to taste
- Optional toppings -- fresh dill, sesame seeds, more paprika or turmeric
- 2 tbsp vinegar (for cooking eggs only)
- Place eggs gently in a stovetop pot of water. Add in 1 tbsp of vinegar, cover and bring to a boil. Once boiling, remove the pot from heat and keep it covered. Set the timer for 8 minutes.
- Prep a bowl of cold, ice water and add in the other tbsp vinegar. Once timer goes off place eggs in bowl to chill before pealing. The vinegar will help them peel easier.
- Add all the other ingredients to a bowl and mix well with a fork. Once eggs have chilled (minimum 5 minutes), peel and discard shells. Slice each egg in half and scoop out the yolk, mixing it into the bowl with the other ingredients.
- Once well-combined, scoop out the mixture back into the egg whites. Top with sesame seeds, fresh dill or more seasoning. Will last in the fridge for 2-3 days.