Scrambled, sunny side up or even poached, eggs are the total protein package – and one of the most nutrient-dense foods out there! Rich in folate, vitamin B12 and omega-3 fatty acids, a large hard boiled egg only contains 76 calories! Eggs have gotten a bad rap over the years.
But contrary to previous belief, an egg a day may NOT adversely impact your cholesterol levels.
There are many egg varieties:
are typically from chickens that are stacked tightly in small cages, are not fed organic feed and may contain antiobotics and/or hormones
come from hens fed a diet of flax seed or fish oils. The eggs can have up to 7 times more omega 3 fatty acids than regular eggs.
are made from hens that are cage- and antibiotic-free and are fed organic feed. Many of our clients ask us whether it’s worth reaching for organic eggs, and we say…ABSOLUTELY!
are usually conventional eggs with a brown shell. Color has nothing to do with flavor, quality or nutritional value. The eggshell color only depends upon the breed of the hen.
include liquid egg whites or dried egg whites and may contain preservatives as well as flavor or color additives.
This week, my team and I have put together our favorite egg preparations – delicious as part of breakfast, lunch or dinner. See below.
Heather’s Favorite Egg Recipe: Blintzes (a healthy alternative to your grandma’s blintzes)
- 4-6 egg whites (depending upon if you make them for breakfast or for dinner)
- Dash of cinnamon and vanilla extract
- 1 tsp of Splenda or agave nectar
- 2 tbsp of part-skim ricotta
- Handful of blueberries
In a bowl, add egg whites, cinnamon, vanilla extract and sweetener. Whip with a hand whisk for 4 minutes. The mixture should be big and airy. Spray a pan with some Pam spray or oil and add whipped mixture and cook on a medium heat. Flip mixture after a couple of minutes and cook the other side.
When eggs are cooked, place them on a plate and add the part-skim ricotta and blueberries to the center. Fold the eggs over the cheese and fruit.
Stephanie’s Favorite Egg Recipe: Frittata (a great way to use leftover vegetables. A frittata is basically a crust-less quiche.
From Ellie Krieger’s The Food You Crave
- 4 large eggs
- 4 large egg whites
- 2 tbsp water
- 2 tsp of olive oil
- 1 small red onion, cut in half, then thinly sliced into half-moons
- 2 cups chopped cooked or thawed frozen broccoli (or any other type of vegetable you’d like to use)
- 1/3 tsp salt
- Pinch of ground black pepper
- 2 oz. extra-sharp cheddar cheese, shredded (1/2 cup)
Preheat broiler. Combine whole eggs, egg whites and water in a medium bowl and whisk well. In a medium ovenproof nonstick skillet, heat the oil over medium heat. Add the onion and cook, stirring until it begins to soften, about 3 minutes. Add the broccoli or vegetable(s) of your choice and cook for another 2 minutes. Season with salt and pepper. Pour the egg mixture over the vegetables in the skillet, covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges of the pan but is still somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1-2 minutes. Be careful not to overcook or the egg mixture will become tough. Cut the frittata into 8 wedges and serve.
Dara’s Favorite Egg Recipe: Shakshuka (a fabulous and unconventional Israeli dish)
- 1 yellow onion, chopped
- 1 green pepper, chopped
- 2 Tbsp olive oil
- 4-5 ripe plum tomatoes, diced
- 1/2 tsp cayenne pepper
- 1/2 tsp paprika
- 1/2 tsp cumin
- A pinch of Kosher salt and ground pepper
- 2 eggs
In a medium skillet over medium high heat, add the olive oil. Once the oil is warm, add the onion and pepper. Saute until onion is translucent. Add the tomatoes, cayenne pepper, paprika and cumin. Season with salt and pepper. Stir until the spices are incorporated, set the heat to low and cover. Cook for 20-25 minutes, stirring occasionally, until the tomatoes are broken down.
With a wooden spoon, make two holes in the tomato mixture. Crack an egg in each hole. Sprinkle salt and pepper on the tops of the eggs. Cover and cook until eggs are done to your liking.
Serve with 1 whole wheat pita bread.
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