Eggs: Easy and Nutritional Powerhouses

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The first meal of the day is the most important — what you eat can fill you with energy and put you in a great mood to have a productive day. If you start your day with a good dose of nutrients, your body will get the kick-start it needs to function at its full potential. Eating a nourishing breakfast also encourages you to continue practicing healthy habits throughout the day, so start your day by making the right food choices.

As with any meal, it’s not enough to just eat whatever is left lying around the kitchen when deciding what to eat for breakfast. It’s important to eat foods with quality and nutritional value. Fortunately, eggs fit the bill because they’re nutrient-packed and filling enough to keep you satisfied until lunchtime.

Eggland’s Best eggs come from hens that are fed a wholesome, all-vegetarian diet of healthy grains, canola oil, and a supplement of rice bran, alfalfa, sea kelp, marigold, and Vitamin E. Healthy hens lay nutritious eggs, and cooking with eggs that have superior nutrition opens up the possibilities for a great protein-rich meal.

In the morning, it’s a good idea to consume some protein, healthy fat, vitamins, and minerals — and eggs have it all.

By adding spinach and feta to a plain scramble using Eggland’s Best eggs, you’ll get a double dose of lutein, an eye-protecting and cancer-fighting carotenoid that is found in both leafy greens and in EB eggs. Try this easy and healthy Spinach and Feta Egg Scramble, and your breakfast will provide you with an excellent dose of the antioxidants that you’ll need in a day.

Boost your health at breakfast: substitute turkey bacon for regular bacon or Canadian bacon to cut down on the amount of fat; add nutrient-rich vegetables such as spinach or kale to your scrambles, or as toppings on an egg sandwich; choose more nutritious eggs that provide more vitamins and minerals.

Check out some easy, quick recipes for a nutritious start to your day.

14 Delicious Ways to Use Nutritional Yeast

Although the term nutritional yeast sounds like something from a science lab, it is a delicious way to add tons of flavor to savory vegetarian and vegan dishes. The yellowy dried flakes have an umami, cheesy taste and are healthy and low in calories. Add to pasta, snacks, vegetables, and tofu, incorporate it into breadings and sauces, and simply sprinkle it on top like grated Parmesan cheese. Explore the many ways to use nutritional yeast in these tasty recipes.

1. Healthy Egg Bake

An egg bake, or frittata, is an easy way to get a breakfast packed with produce and lean protein on the table. There are many ways to create a delicious egg bake using whatever ingredients you have on hand, but this version is full of flavor from ingredients like ground nutmeg and Dijon mustard.

Get the Healthy Egg Bake recipe from Chef Abbie Gellman.

Green Bean Casserole

Mitch Mandel and Thomas MacDonald

In this version, we stay true to the flavors of the original green bean casserole recipe (onions, mushrooms, green beans bound in a creamy soup sauce), but we employ the use of fresh ingredients to create something with more texture, flavor, and nutrition far exceeding the original.

Get our recipe for Green Bean Casserole.

For soft, extra-creamy scrambled eggs, make sure to turn the heat down and stir the eggs constantly and on a low heat so as to make sure they don't burn. This veggie scramble is a great meal, so healthy and filling that you could even make it as a side for a dinner dish as well.

Eggs are nutritional powerhouses, plain and simple. But if you're getting bored of your typical hard-boiled eggs, this frittata recipe will help you spice things up. It's loaded with bacon and all kinds of veggies, plus a little cheese, salt, and pepper for maximum flavor.

Get our recipe for Loaded Vegetable Frittata.

We are firm believers in the splendors of the original Egg McMuffin, along with many of the other ready-to-eat breakfast sandwiches that have followed in its wake. But even the McMuffin can be greatly improved upon, which is exactly what we do here, subbing in lean turkey for Canadian bacon, adding lycopene-rich tomato, and crowning it all with a spread of heart-healthy guacamole.

Start with the ultimate breakfast bread—the fiber-dense whole-wheat English muffin—as your base and salsa as your sauce, then add eggs, ham, and cheese for flavor, substance, and plenty of protein. It beats an 800-calorie breakfast sandwich any day, and you get to tell everyone you know that you had pizza for breakfast.

Get our recipe for Breakfast Pizza.

Chia Seeds

The tiny seeds once relegated to plant pets have since been recognized as nutritional powerhouses. Similar to flax, chia becomes gelatinous when mixed with water. The chia seeds absorb water and grow to many times their original size after sitting for a few minutes, becoming a gel substance. To make a chia egg, the standard ratio is one tablespoon of chia seeds mixed with 2.5 tablespoons of water. Note that unless you buy white chia seeds, which are not as widely available, chia seeds are black. That means that if you want to use them in any light recipe, they'll be fully visible, with an appearance similar to poppy seeds. Because their flavor can be viewed as bitter, chia seeds work best in strongly flavored recipes. Combined with the need for darkly colored recipes, you’re looking at brownies, chocolate cake, or gingerbread as your best bets for chia eggs.

20 Healthy Meal Prep Egg Bake Recipes

Eggs aren’t just for breakfast! I could seriously live on eggs for every meal of the day and they are nutritional powerhouses. Eggs are packed with protein, budget-friendly, versatile, and delicious!

If you’ve been following my Instagram stories you know that every week I meal prep an egg bake. It’s an easy breakfast for the whole family, my 10 month old son, Brody, loves egg bake. Not to mention, egg bakes are veggie-loaded and protein-packed, so you can feel good about this grab n’ go option too.

The best part, egg bakes can double as lunch or dinner too .

These healthy meal prep egg bake recipes were developed by some of the best foodies on the web and they’re perfect for meal prepping – you can prepare most of these recipes ahead of time and simply reheat when you’re ready to eat!

Eggs: Easy and Nutritional Powerhouses - Recipes

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U.S. Dietary Guidelines Advisory Committee Recommends Eggs as a First Food for Babies and Toddlers

Mickey Rubin, PhD, Executive Director American Egg Board’s Egg Nutrition Center July 15, 2020

“Today is an important day for the American diet and for eggs. In an historic first, the Dietary Guidelines Advisory Committee today issued recommendations for birth to 24 months old and specifically recommended eggs as an important first food for infants and toddlers, as well as for pregnant and lactating women.

Today’s Scientific Report also highlighted the importance of a nutrient plentiful in eggs – choline – while recommending eggs as a first food for babies to reduce risk for an egg allergy. The Advisory Committee additionally encouraged eggs for pre-teens and adolescents.

Eggs are one of the best sources of choline, an essential nutrient critical for fetal brain development. The Advisory Committee classified choline as an important nutrient that is under-consumed by all Americans. Importantly, 92% of pregnant women fail to meet the daily Adequate Intake (AI) recommendations for choline.

The Advisory Committee also specifically recommended eggs as an important first food. The latest research on food allergy prevention recommends introducing eggs when your baby is 4-6 months old and developmentally ready to help reduce the chances of developing an egg allergy. Eggs are an important first food as they provide eight essential nutrients that help build a healthy foundation for life.

Eggs are a nutritional powerhouse that contribute to health and wellbeing at every age and life stage, providing critical nutrients including protein, choline, riboflavin (vitamin B2), vitamin B12, biotin (B7), pantothenic acid (B5), iodine and selenium, which are valuable for supporting muscle and bone health, brain development and more. The Advisory Committee also noted eggs are a source of vitamin D, a nutrient of public health concern because it is under-consumed by all Americans.

Additionally, the Advisory Committee reinforced the strong body of evidence that dietary cholesterol is not a nutrient of concern. The science on eggs and cholesterol has been steadfast. The vast majority of scientific evidence shows egg consumption is not associated with cardiovascular disease. In fact, a recent Harvard University study that evaluated more than 30 years of data reaffirmed that eating eggs is not associated with cardiovascular disease. Leading health organizations such as the American Heart Association also state that eggs can be part of heart-healthy diet patterns.

Nutritional Value of an Egg

Eggs are a nutritional powerhouse. There are about 70 calories in a whole egg with around 6 grams of highly digestible protein – protein with all essential amino-acids. They also include a high amount of selenium and choline, two nutrients that are not found in many foods, but play vital roles in ensuring optimal health.

While eggs are relatively cheap, it might be worth paying more for organic or pasture-raised hen eggs as the hens’ diets are directly related to the nutrients in their eggs.

Two eggs equal one red container on the 21 Day Fix portion control containers.


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