Egg Salad Sandwich on Rye

Egg salad fell out of fashion somewhere along the way, which is a shame, because it is fast, cheap, and holds up in a lunch bag better than most sandwiches.

The trick is not overcooking the eggs — a hard yolk turns chalky and dry.

Why this one is iodine-rich

Egg yolk is one of the most dependable everyday iodine sources there is, and it needs nothing done to it beyond boiling. Rye bread and a little mustard round the plate out without adding much else.

Ingredients

Makes 2 sandwiches.

• 4 eggs
• 3 tbsp mayonnaise
• 1 tsp Dijon mustard
• 1 small celery stalk, finely diced
• 1 tbsp chives or dill, chopped
• Salt and black pepper
• 4 slices rye bread
• Butter lettuce, to layer

Method

1. Put the eggs in a pan of cold water, bring to a boil, then simmer for 9 minutes.
2. Drain and move straight to a bowl of ice water for 5 minutes, then peel.
3. Chop the eggs into rough pieces and fold in the mayonnaise, mustard, celery and herbs. Season well.
4. Toast the rye if you like, layer with lettuce and the egg salad, and close the sandwich.

Notes and swaps

• Smoother version. Mash the yolks separately and fold the chopped whites back in for a creamier texture.
• No rye? Any good sandwich bread works, though rye's sourness is a nice match for the mustard.
• Make it ahead. The egg salad keeps 2 days in the fridge; assemble the sandwich just before eating.

Common questions

How many eggs a week is reasonable?
Current dietary guidance is far less strict about egg intake than it once was for most people. If you have specific cholesterol guidance from a clinician, follow that over a recipe note.

Do I need the celery?
No — it is there for crunch. Leave it out or swap in a diced pickle.

The food-first habit

A sandwich you actually want to eat is what makes a lunch routine stick. If Lugol's Iodine got your levels up, meals like this are the unglamorous part that keeps them there.

Recipes are published for general interest and are not medical or dietary advice. Iodine requirements vary from person to person, and iodine has an upper limit as well as a recommended intake. If you are pregnant, nursing, taking thyroid medication or managing a thyroid condition, speak to your healthcare provider before making significant changes to your iodine intake. These statements have not been evaluated by the Food and Drug Administration.