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Mediterranean diet recipes

Red, White and Blue BLT Egg Bites

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How cute are these little red, white and blue blt egg bites?! I mean, who doesn’t love the greasy crunch of bacon with the juicy brightness of a ripe summer tomato? Instead of buns, eggs become the vessel for these adorable and delicious finger foods. The bottom half of the egg was dyed blue with a natural food coloring made from red cabbage juice and baking soda! So these egg bites are perfect to bring to a child’s birthday party or a 4th of July party.

ingredients to make a BLT

The Dangers of Artificial Food Coloring:

Dying the eggs with the natural food coloring is the best part. It is amazing how easily you can make natural food coloring at home! Processed store bought food coloring is derived from petroleum and can be found in countless foods throughout our homes. Food dye consumption per person has increased fivefold in the United States since 1955. (1) The worst part of this statistic is the fact that there have been multiple studies linking artificial food dyes to behavioral problems in children. Two studies sponsored by the British government found that when children were given mixtures of four dyes, they were found to have increased hyperactivity. (2) European Parliament passed a law stating that all foods that contain certain food dyes must have a a warning notice stating that the item “may have an adverse effect on activity and attention in children”. It’s that serious!

The United States FDA has established legal limits for cancer-causing contaminants in dyes…I don’t know about you, but I don’t want ANY ingredients in my foods that, in large doses, may cause cancer! So this natural blue food coloring is the perfect SAFE way to create beautiful and patriotic food without the potential harmful side effects of artificial food coloring.

red cabbage dye

Citations:

(1) CSPI. Food Dyes: A Rainbow of Risks. Washington, DC: Center for Science in the Public Interest; 2010

(2) Bateman, B., J. O. Warner, et al. (2004). “The effect of a double blind, placebo controlled, artificial food colourings and benzoate preservative challenge on hyperactivity in a general population sample of preschool children.” Archives of Disease in Childhood 89: 506-511

Thrive Market:

Speaking of healthy foods, have you guys checked out ‘Thrive Market’? It’s an online grocery store that specifically sells quality items that are vegan, vegetarian, organic, paleo, whole 30 and much more! Plus everything is so inexpensive because they get the items straight from the manufacturer. It is a $60 membership fee (same as Costco and BJ’s), but most members say they make that money back in the first few orders. And if you DON’T make it back, Thrive Market will refund you the difference! So what are you waiting for? Get the healthy foods you love delivered straight to your door for a fraction of the cost.

How beautiful would they be on this HigherHuman Reversible Wood Deviled Egg Tray and Charcuterie Board Cheese Serving Platter

4th of July Egg Bite Appetizer

Red, White and Blue BLT Egg Bites

These bacon, lettuce and tomato eggs are patriotic and perfect for your next summer BBQ or 4th of July party! They also use natural blue food coloring!
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Prep Time 5 minutes
Cook Time 30 minutes
Course Appetizer, Side, Snack
Cuisine American
Servings 12 egg bites

Ingredients
  

  • 12 eggs
  • 8 oz bacon (organic tastes best, can also use turkey bacon)
  • 3-4 cocktail tomatoes (small tomatoes, bigger than cherry)
  • 1 bunch romain lettuce leaves
  • 2 tbsp mayonnaise
  • 2 tbsp Dijon mustard
  • 1 small head of red cabbage, cut into strips
  • 2 cups water
  • 1/4 tsp baking soda (might need a little extra)
  • sesame seeds as garnish
  • salt/pepper to taste

Instructions
 

To make natural blue food dye:

  • Fill a large pot or dutch oven with shredded red cabbage. Fill with water until the cabbage is half covered, (about 2 cups) and bring to a boil. Boil for 15 minutes with the lid on.
  • Drain the cabbage juice into another pot/bowl. Reserve the boiled cabbage for another recipe. Pour the cabbage juice back into the dutch oven/pot, and bring to a boil. Simmer another 20-30 minutes until reduced enough to produce a slightly syrupy consistency.
  • At this point, the syrup will be dark red/purple. To turn it blue, add 1/4 tsp of baking soda. Whisk until fully combined, and test the color. Slowly add more as needed, without exceeding 1/2 tsp baking soda (flavor won't taste good).

Instructions for egg BLT

  • Hard boil your eggs: Place eggs in a pot with enough water to cover the eggs. Bring the water to a boil, then take off of the heat and let sit with the lid on for 12 minutes. Remove eggs from water and place in ice water. Let sit another 10 minutes.
  • While eggs are boiling, cook the bacon and slice the tomato & lettuce.
  • Peel eggs and wash. Carefully slice the eggs in half length wise. Scoop out the yolks and place in a bowl.
  • Mash eggs with mayonnaise and Dijon mustard. Season with salt/pepper as needed.
  • Decide whether you want the top of the egg to be blue, or the bottom. Place half the egg in the cabbage dye and let it soak until desired color is absorbed, likely 5-10 minutes. gently dry with a paper towel.
  • Place the bottom of the egg down on a serving plate. Scoop the yolk mixture into the egg. Layer tomato slice, lettuce and bacon. Top with the top of the egg and carefully press a toothpick through the egg bite.
  • Sprinkle with sesame seeds and enjoy!
Keyword 4th of july, bacon, bite sized, blt, crushed tomatoes, delicious, deviled eggs, egg bites, eggs, holiday meal, lettuce, patriotic, red white blue, snack
Interested in the Mediterranean diet? Check out my 21-Day Mediterranean Diet Meal Plan! Take the stress out of meal planning and let me do the hard work for you!Learn More

Did you like my ‘Red, White and Blue BLT Egg Bites’ recipe? If so , go check out my ‘Wild Mushroom and Matcha Beetroot Tart‘ recipe!

Beetroot crust
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