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Eggcellent Eggs

Are you getting enough eggs in your diet? Here's how to add more this Easter.

Easter is just around the corner and a good reminder to add more eggs into our daily diets.  Eggs are a nutritional powerhouse; an easy source vitamins and, nutrients. Even better, eggs are a complete protein, meaning they contain all 9 of the essential amino acids including the serotonin precursor, tryptophan.     Just one egg is filled with healthy brain benefits. With only 75-80 calories per egg, 7 grams of protein, 5 grams of fat and only around 1.6 grams of saturated fat, you can’t beat (excuse the pun) an egg for a perfect dietary staple.  They provide disease-fighting nutrients, vitamin E, vitamin D and omega-3s. As a satisfying source of protein, they have been shown to help dieters feel fuller longer, and even those with high cholesterol can enjoy the benefits of egg whites. Even better, according to new USDA study, the cholesterol in one egg has gone down by 14 percent!

One crack of an egg will only run you about 15 cents, making it one of the most inexpensive sources of protein out there.  Eggs are not just for breakfast, they are a wonderful, heart healthy, alternative to meat and a good way to experiment with new recipes.

Instead of a fat-filled casserole try a heart healthy frittata. Frittatas are often seen on the brunch menu, but you can make them as a dinner option as well.  Throw in your favorite veggies, meat (turkey bacon, soy sausage, or ham if you prefer) and you have an amazing dish that is much lower calorie than a quiche and allows you to be creative in the kitchen. Try Bethenny Frankel’s vegetarian, low-fat version or this Asparagus, Spring Onion and Pancetta Frittata

Instead of tiresome chicken or beef try: Broccoli and Sausage Egg Muffins which can actually be a staple at any meal.  Check out the link!

Instead of frozen, soggy waffles or cold cereal, try a breakfast taco (a Tex-Mex staple) instead.  While the breakfast classics may give you the carbohydrate rush you want to get going in the morning, it doesn’t provide you with nearly enough protein. Grab a tortilla, scramble some eggs (or egg whites), add potatoes or beans and a little salsa and you’ve got breakfast on-the-go that is good for you.

Another tip, make a dozen hard boiled eggs and keep them on hand.  You will have a breakfast on-the-go, protein to add to your lunchtime salad or just a healthy snack that you can’t help but eat. Eggcellent!

 

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