Since I started this blog, I’ve lost count of the number of requests I’ve received related to eggs. Judging by all your questions, apparently you guys are just down right intrigued with them! Since I aim to please, here’s a post that’s strictly dedicated to those oval-shaped bundles of delight and an inventive egg recipe.
Need more reasons to eat eggs? Well alright then!
- Eggs are a low-cost way to get your protein, which should make up 30% of your diet. It’s much cheaper to buy a dozen eggs than a steak, no?
- Eggs are an excellent source of choline, a nutrient that supports healthy brain, nerve and muscle function and reduces inflammation. More than 90% of Americans are choline-deficient!
- Those who eat eggs for breakfast experience greater rates of weight loss and report having higher energy levels than people who start the day with a bagel or other simple carb!
- Eggs are a great source of healthy cholesterol, which fuels the heart and the cells (All the cholesterol is located in the yolk!).
In fact, the latest research suggests that eating whole eggs may actually result in significant improvement in a person’s blood lipids (cholesterol) profile.
- Eating eggs helps lower your risk of a heart attack or stroke by helping to prevent blood clots.
- According to studies published in the Journal of Nutrition, egg yolks are a rich source of vision-protecting carotenoids.
Here are a few tips for buying, storing and preparing eggs:
- Eggs are often classified by the USDA grading system, with a label of AA, A, or B. This is an indicator of quality and freshness, with AA being of the most superior.
- Select organic, cage-free eggs. Look for the words antibiotic and hormone free too. (This is another one of those cases where I think it’s well worth it to pay more for higher quality!) It’s even better if you can get your eggs from a local farm through a co-op.
- Eggs will stay fresh in the refrigerator for about one month. Washing them can remove their protective coating. Keep them in some kind of container so they don’t absorb odors or lose moisture.
- Don’t store eggs in the refrigerator door since this exposes them to too many changes in temperature when the door is opened.
To see where I got my information and learn more about eggs, click here.
Another word on eggs – DON’T SKIP THE YOLK! So many people have switched to egg whites or egg beaters (which I am guilty of doing for years on Weight Watchers) as our country gets on the fat-free diet bandwagon. Remember all those reasons why your body needs good fats! Most of the nutrition in an egg is contained in the yolk.
Okay, now it’s time to share a tasty egg recipe! My friend Melissa told me about a blog called everydaypaleo.com, where I found a post on breakfast pizza. The cool thing about this recipe is that the crust is made out of eggs, so you can avoid using starchy carbs and focus on bulking up on your protein and veggies. (It’s a healthier alternative to a breakfast casserole.) This would be a great dish to serve for a brunch, or on those days when a common scrambled egg just won’t get the job done and you’re craving meat and veggies as well. I tweaked the original recipe a bit to give it a Mexican flair. Feel free to play with the ingredients to give your pizza the flavor you want!
Here are the ingredients you’ll need (1 pizza, 4 Servings):
Crust: 8 eggs, 2 tbsp extra virgin olive oil, 3 garlic cloves minced, 1 tbsp dried basil, pinch of sea salt, black pepper to taste
Toppings: 1/3 cup of salsa (I used Trader Joe’s Salsa Autentica), 1 lb of ground turkey or chicken sausage, 1/4 yellow bell pepper chopped, 1/4 red bell pepper chopped, 2 roma tomatoes chopped, 3 green onions sliced, 1/2 cup shredded Mexican cheese (optional)
In keeping with the Mexican theme, you could also add fresh cilantro and black olives to the toppings, and use avocados as a garnish. If Mexican isn’t your thing, use spaghetti sauce instead of salsa and switch out some of the toppings (mushrooms, fresh basil, whatever you want!)
In a medium-sized skillet, brown the meat and set aside. Mince the garlic and chop the vegetable toppings and set aside. In a mixing bowl, whisk the eggs and add basil, salt and pepper.
In a large skillet heat the olive oil over medium high heat, add the minced garlic and saute for 2 minutes. Pour the egg mixture over the garlic, turn heat to medium and cover and let cook for about 3 minutes, or until the bottom of the eggs are firm. Do not stir or disturb the eggs while cooking. Remove the lid and transfer the skillet to the oven and broil for another 3 minutes.
Remove from the oven and evenly spread the salsa, meat and veggies. Place the pizza back in the oven and broil for another 5 minutes. Remove from oven, sprinkle cheese on top, slice and serve.
This may have been my favorite recipe yet, and it only took me about 15 minutes to prepare.
Here are a couple of other nutritious egg recipes you might want to try:
Have a great weekend, and don’t forget to eat some eggs!