So, you’ve heard the good news about eggs? They are no longer on the naughty list. Eggs have many nutritional benefits, and they are super easy to prepare, making them a favorite of bachelors and college students. Include them in your daily diet with these delicious and healthy recipes.
Eggs are not just for the holidays. They can be eaten every day. To their credit, eggs contain protein, healthy fats, low cholesterol, helpful minerals and vitamins. Eating two eggs a day can give you a good start to the day. Adding protein to each meal helps curb the cravings that could otherwise derail your diet.
We always recommend using organic eggs, or if you can get them, eggs from pastured poultry - these are the healthiest and contain the most nutrients and good fats.
(See bottom of this blog post for more on pastured poultry.)
So, how do you eat eggs? Here are some good basic recipes to get you started.
Image via Wikipedia* Scrambled eggs – Break eggs into a bowl, and beat with a fork until well mixed. Pour into a hot greased skillet, and scramble until you like the doneness of the egg. Eat with a side of whole wheat toast and a piece of fruit.
* Omelet – Who doesn’t like a good omelet? Here are a few pointers. Only use two eggs, unless you're a big eater. Adding a third for density is not necessary. A tablespoon of water in the egg mixture can make it lighter and fluffier so you get a bigger omelet without additional calories. Also, add your favorite healthy ingredients for a more satisfying meal. Try diced tomatoes, onions, green peppers, lean ham or turkey sausage.
* Boiled eggs – They are easy for breakfast on the go. Many kids like them too. Boil several eggs and place them in the fridge. Place them in warm water and peel them for everyone to enjoy at breakfast the next day. Keep the yolks in for added nutritional value!
* Breakfast scramble – Take your eggs to the next level. Combine eggs or egg whites with Canadian bacon cubes, turkey sausage, cheese cubes and onions. Scramble in a pan until the eggs are done. Top with salsa. It’s a twist on regular scrambled eggs.
* Quiche – Combine your love of eggs with a food that can be eaten for lunch. Mix eggs with delicious add-ins like onions, ham and low-fat cheese, milk, and spices, and pour into a lightly baked crust. Bake for 1 hour or until solid in the center. Everyone can create their own favorite quiche recipe for the family.
Image via Wikipedia* Egg salad – This makes a great vegetarian sandwich for lunch. Add light or fat-free mayonnaise and mustard. Place into pita pockets for a quick and less messy sandwich! It is easy to make in a hurry as well. Coarsely chop your eggs and add your condiments. Some people like pickles or relish in their egg salad.
* Deviled eggs – These are great for an appetizer for a party or to have when you want a snack. Combine mustard, low-fat mayonnaise, paprika and boiled egg yolks in a bowl. Spoon it back into each cut boiled egg half. Sprinkle with more paprika.
* Frittata – Whisk your eggs until well blended. Add them to a heated skillet. Add your favorite toppings like chopped veggies or fresh herbs. Cook covered in the skillet until the eggs are set and done, or if it is very thick, finish under the broiler for a couple of minutes. Slide the frittata out of the pan onto your plate.
Yum! Tasty, healthy, and filling - you can't ask for much more.
