With Easter fast approaching, let’s chat about eggs. Don’t you just love eggs?! Who knew this tiny little oval could pack in so much goodness.
Check out my 6 reasons you should eat eggs
Eggs provide a valuable source of quality, highly bioavailable protein – 6 grams per egg!! They also contain many essential vitamins, minerals, and antioxidants. Some of them are:
The egg white is a great source of protein, riboflavin and selenium but most of the egg’s nutrients and nearly half of its protein are found in the yolk.
What is choline and why is it important? Choline is a precursor to the neurotransmitter acetylcholine. Acetylcholine is important for learning and memory, as well as deep sleep. Your body is able to produce small amounts of choline, however, we don’t produce enough for optimal health. Therefore, we must get it from food. According to the National Library of Medicine, 90% of people consume inadequate amounts of choline.
How much? – according to the Institute of Medicine the recommended daily intake is:
These are a group of essential fatty acids that play a vital role within your body and provide several key health benefits. Your body can’t produce Omega 3’s on its own, therefore has to be absorbed through various diet sources. The 3 main types of omega-3 fatty acids are:
Eating eggs for your FIRST meal of the day can improve levels of your satiety hormone, helping you feel full for a longer period, while also reducing levels of the “hunger” hormone, ghrelin.
If it’s one thing I prep during the week it’s hard-boiled eggs. They make for a quick, healthy, nutrient-packed snack. Plus my kids love them too!
Place eggs in a pot and fill with water until it reaches the top of the eggs. Bring the water to a boil at medium/medium-high heat. Once the water starts boiling, cover and remove from heat. Let sit covered, off heat, for 6 minutes. After a 6 minute timer goes off, place under cold running water for at least 30 seconds
There are so many ways to eat eggs that you can almost certainly find one you like. You can scramble, fry, poach, souffle, or bake them. You can make them into muffins, wraps, or waffles. They can be sweet or savoury, the options are endless.
Here is one of my favourite egg recipes
Makes 4-6 slices
Preheat the oven to 350 degrees. Heat the oil in a medium-sized cast iron skillet over medium-high heat. Once the oil is hot, add the bell peppers and onion and cook, stirring occasionally, until softened, 6 to 7 minutes.
Add the spinach, olives, sun-dried tomatoes, artichokes and garlic and cook, stirring frequently, until the spinach is just wilted and still vibrant green, about 1 minute. Remove from heat. Spread mixture throughout pan evenly.
In a medium bowl, whisk eggs, cream, salt and pepper until well combined.
Gently pour egg mixture into skillet with vegetables, return to heat and reduce to medium-low. Gently shake the pan to ensure eggs are spread evenly and that they are not burning to bottom of the pan. Once edges begin to firm up (about 3 minutes), lift them up with a spatula and gently tilt the pan so the uncooked egg can run underneath.
Transfer to the oven and bake until the eggs are nearly set (not jiggly) but still moist on top, about 10 minutes. Remove from pan and crumble the feta on top. Broil for 2-3 mins more.
Let stand for 5 minutes, then slice.
Are you confused standing in front of the 18 different kinds of cartons to purchase, me too!! Unfortunately, the price of store-bought eggs can be a pretty good indicator of quality.
Here are some common labels:
Unless you have an egg farmer at your fingertips, the best option for the win is eggs that come from chickens raised on pasture, that are antibiotic-free. These chickens are free to roam in the sunlight and eat whatever they want, even if that includes worms. They have dark yummy yolks and have the best nutritional profile.
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