Eggs can be a great source of protein and other nutrients, but many people are still hesitant to start eating them. There are many reasons why we should start including eggs in our diet. Here are just a few of the benefits that eggs have to offer:
They’re inexpensive food options
Great for weight loss or management
They can help with heart health
Provide a good source of vitamins and minerals like folate, vitamin B12, cholesterol, choline.
Eggs are versatile – they can be eaten in many different ways: fried as an omelet or scrambled eggs on toast; boiled as poached eggs for egg salad sandwiches; raw as hard cooked eggs for salads and desserts.
We recommend that you start incorporating these healthy foods into your diet today! Here is one recipe we created for breakfast ideas to get the ball rolling.
Egg and veggies breakfast wrap
Ingredients: one large whole wheat tortilla, two boiled eggs (cut in half), chopped kale leaves, a grape tomato sliced into wedges or slices of avocado. Spread the inside with mayonnaise Add egg mixture to center of tortilla then top with pepper and salt if desired. Roll up tightly like a burrito until you reach end. Slice in half for easier eating. Serve with fruit on the side as an extra!
Ingredients: butter, canola oil or cooking spray; four beaten eggs mixed together well in bowl; any extras such as vegetables (leftover broccoli works) meat, cheese – anything that sounds tasty to add grilled in the pan until it’s cooked through.
Scrambled eggs with veggies and toast
Ingredients: butter, canola oil or cooking spray; two beaten eggs mixed together well in bowl; any extras such as vegetables (leftover broccoli works) meat, cheese – anything that sounds tasty to add grilled in the pan until it’s cooked through. Serve on toast for a high protein breakfast!
Deviled egg appetizer
Ingredients: boiled eggs black olives chopped hard boiled eggs mayonnaise sea salt pepper paprika garnish of parsley leaves lemon wedges lime wedges tablespoons olive oil
Recipe: Peel one hardboiled egg and slice into quarters lengthwise then cut again crosswise once more so they’re like a cross. Scoop out the yolk and mix it with any extras (leftover broccoli works) then pipe back into egg whites, adding a sprinkle of salt and pepper to taste. Garnish with parsley leaves or paprika on top for some extra flavor!
Ingredients: six hard boiled eggs; one can of tuna in water drained; sour cream as desired; mayonnaise as desired
Recipe: Peel six hardboiled eggs and slice them in half lengthwise then scoop out the yolks into separate bowl. Mix together well and add tuna until you have a creamy consistency that’s not too thin but still fluid enough to squirt through a piping bag if using one instead of just spooning it or using a fork.
Potato and Egg Salad
Ingredients: eggs, potatoes, celery, onion, salt
Recipe: Boil two or three large eggs in a pot of water until cooked through but not too hard (about ten minutes). In a separate bowl whisk together enough mayonnaise with some vinegar for flavor. Peel the boiled eggs while they’re still warm then chop them into bite sized pieces and add to the dressing mixture. Stir well and refrigerate overnight before serving so that all flavors can blend nicely. Serve on top of mixed greens as an appetizer or use it over cold pasta salad for lunch!
Breakfast Burrito Recipe
Ingredients: six tortillas; scrambled egg whites; spinach leaves; avocado slices; cheddar cheese; salsa
Recipe: heat up tortillas in the microwave. Put eggs, spinach leaves and avocado slices into one half of a warmed tortilla then top with cheddar cheese and salsa. Fold over to seal burrito before transferring to plate. Serve with fruit or toast on side for breakfast!
Tofu Scramble Recipe
Ingredients: three firm tofu blocks; canola oil cooking spray; salt and pepper seasoning (optional) Recipe: In medium sized skillet add some canola oil cooking spray followed by chopped onions, mushrooms, garlic cloves, ginger root paste (or grated fresh), red peppers flakes and soy sauce if desired. Sauté until vegetables are softened but not browned then remove from pan. Add to the pan, one at a time, chopped tofu blocks and break up with spatula until crumbled and firm on cooking surface before removing from skillet. In same skillet add more canola oil cooking spray followed by vegetables then place in eggs or egg substitute like Ajinomoto brand’s Egg Beaters Original (or equivalent) that is just whisked together in bowl with some water for about 30 seconds of continuous mixing before pouring over top of vegetable mixture. Scramble together while breaking up any clumps into small pieces if desired then remove from heat allowing it to cool slightly before serving topped with fresh cilantro