I have been teaching a high school Health and Nutrition class at our homeschool co-op for three years now. But this is the first year that one of my own children is taking the class.
Although we live out everything I teach day in and day out, it’s been fun to watch my daughter really take in the information, dig deeper into the material, and put it into practice.
It’s everything I’ve always wanted for my kids but wondered deep down if it was possible. But it’s so fun when you get to see the wheels turning and watch things just click (if you want that too check out the Nutritional Navigation course).
Over the last few months she has been striving towards improving her health and stewarding her body well – health and nutrition from a Biblical perspective! She wants to feel strong, think clearly, and have energy in order to fulfill God’s calling on her life.
This means more intentional movement (she’s typically my bookworm that could curl up on the couch all day), better hydration, and getting creative in the kitchen with nourishing food (she’s been concocting all kinds of smoothies and unique sandwiches and salads). I love that she’s putting these habits in place before she heads off to college.
Easy to Make Homemade Salad Dressing
One aspect of her passion for health that I appreciate is that we get to do it together. My daughter and I are about the same size and build. So our bodies need similar things. Healthy living is way more fun when you do it in community!
We’ve watched some videos and talked through what our nutrition should look like. Using general guidelines and HTMA results, we’ve worked on tailoring macros to our bodies.
Because we both want to build muscle, increasing protein has been a top priority. Even if your teen doesn’t have a fitness goal, getting sufficient protein is essential!
You can’t build muscle without protein. So we set a goal to be intentional about including a bit more protein without also increasing fat. Fat is essential for brain health and hormones, but it adds up very quickly. My daughter and I never have a problem getting enough healthy fats!
Healthy Honey Mustard Recipe
Because my daughter and I both love salad, we thought that creating a protein-rich salad dressing would be a great way to easily boost the protein content of our food.
I incorporated one of my absolute favorite foods (which happens to be one of her least favorites) to create this creamy honey mustard dressing – hard-boiled eggs!
That’s right – you can make a delicious dressing and dip using hard-boiled eggs. They are sort of my secret ingredient. I add them to smoothies and pudding too. Even my egg-hater loves them all.
Protein-Rich Honey Mustard Dressing
Honey mustard has always been my favorite salad dressing. But I typically make it with avocado oil mayonnaise. It tastes great, but the fat content does add up quickly.
I love that you can add nutrition to your salad just by adding dressing. It contains a good combination of protein from the eggs and some healthy fat from olive oil. Plus it comes together in minutes. Simply blend the ingredients, and it’s ready to go.
Protein-Rich Honey Mustard Dressing and Dip Recipe
- Prep Time: 5 mins
- Cook Time: 0 mins
- Total Time: 5 minutes
- Yield: 1/3 – 1/2 cup 1x
- Category: Condiment
- Method: Blend
- Diet: Gluten Free
Description
I love that you can add nutrition to your salad just by adding dressing. It contains a good combination of protein from the eggs and some healthy fat from olive oil (use the code STEWARDSHIP for 10% off at that site!).
Ingredients
- 2 hard-boiled eggs
- 1 Tbs. extra virgin olive oil
- 2 Tbs. yellow mustard
- 1–2 Tbs. honey (to taste)
- 1/4 c. water
- 1/4 tsp. unrefined sea salt
- (optional) 1/2 – 1 tsp. apple cider vinegar
Instructions
- Combine all ingredients in a blender and blend on high until smooth.
- Taste and adjust seasoning/sweetness.
- Store in the refrigerator in a sealed container for up to a week.
Notes
You can use Dijon mustard in place of yellow mustard if you prefer the flavor.
Use on salads, on sandwiches, or as a dip for veggies, French fries, chicken nuggets, or meatballs.
Nutrition
- Serving Size: 2 TBS
- Calories: 386
- Sugar: 21g
- Sodium: 258mg
- Fat: 30g
- Saturated Fat: 5g
- Carbohydrates: 24g
- Fiber: 2g
- Protein: 9g
- Cholesterol: 186mg
Healthy Salad Dressing Kids Love
When clients come to me for help with their child’s health, I have quite a few “tricks” to get nutrients in. Dips and dressings are some of my favorites. Not only can a dip or dressing add flavor so that kids will more willingly eat problematic foods like meat and veggies, but they can also add to the nutrition!
All of my kids love using protein-rich honey mustard as a veggie dip. But it works just as well for dipping French fries, chicken nuggets, or meatballs.
It is also great as a dressing for a warm winter salad or a kid-friendly salad bar!
Easy Honey Mustard Recipe
Protein honey mustard tastes great on sandwiches as a mayonnaise alternative. Basically, it tastes good on everything.
The only downside to this easy honey mustard is that it has to be used within about a week because of the eggs. But that certainly isn’t a problem in my house! It’s gone within a day or two. The recipe makes 1/3 – 1/2 a cup of dressing. But you can easily double or triple-batch it if your family enjoys it.
Whether you’re dealing with picky eaters, you have teens growing like weeds, or you are looking to improve your own health, try this quick and easy protein-rich honey mustard. It’ll be your new secret tool for getting kids to willingly eat some extra protein and add some pizzazz and nutrition to your sandwiches and salads.
Do your kids need an easy protein boost? Would they enjoy this protein honey mustard?
