Eggs are considered a perfect food. They’re an excellent source of protein providing 7 g in a single egg and delivering all the essential amino acids needed to build and maintain a lean muscular body. They deliver a rich source of energizing vitamin B-12, vitamin D, iron and vitamin A. They’re also versatile. Most of us reserve eggs for just breakfast, but there are a variety of ways to eat eggs that can easily be incorporated into any healthy meal prep. Here are six ways to consider eating eggs.
#1 – Wrapped
Make a healthy egg wrap using a whole grain protein wrap, or skip the carbs and use broad kale leaves. Scramble a combination of both whole eggs with egg whites; add your favorite fresh copped veggies, such as spring onion, mushroom and spinach. Top with salsa and low fat cheese, or whichever toppings you like. Wraps can be eaten for breakfast, lunch or dinner.
#2 – Boiled
Boiled eggs may not be an exciting way to eat an egg but perhaps the most convenient. One large boiled egg provides 78 calories, 6 g of protein, and 5 g of fat including both saturated and unsaturated fats. Boiled eggs can last up to 3 days assuming they’re refrigerated shortly after being boiled. Boiled eggs can be peeled, eaten as is whenever you need a protein bump. You can also chop them, and drop them in a salad, slice them and eat them on top of whole grain bread with avocado.
#3 – Sauced
A traditional Arabic dish known as Shakshuka bakes eggs in a spicy tomato sauce in a skillet dish. This is an easy, healthy, low carb way to eat eggs and get your veggies in. You can either cook, store your own tomato sauce to be used, but if crunched for time use a store bought organic brand that doesn’t add sugar. To make your tomato sauce – use canned or fresh tomatoes, garlic, cumin, paprika and cayenne pepper, green chilies, red pepper flakes, chopped onion and parsley. Place sauce into a small personal size skillet, add one to two eggs, and place in oven to bake the eggs in the dish. Short for time, place sauce into a ramekin, add eggs and microwave on high until eggs are cooked to your liking.
#4 – Baked
Frittatas are traditional egg-based Italian dish similar to a quiche without the carb crust! Although frittatas are usually cooked in a skilled using a lot of oil, but there is a way to make this healthy dish, healthier. First decide on your ingredients. Pretty much anything goes, select from capsicum, zucchini, onion, mushroom, spinach, kale, or even asparagus or broccoli. Sautee your selected veggies and add to egg mix – using a combination of whole eggs and egg whites. You can also bump the protein content if desired adding chopped chicken breast, or extra lean ground turkey or beef. Take your egg mixture and place in non-stick muffin tin, place in the oven and bake. When done, you’ll have egg frittata muffins good for a few meals!
#5 – Bowled
Replace your regular protein choices like chicken breast or steak in your main dishes and opt for egg instead. Try making a power bowl using a combination of ingredients such as quinoa or brown rice, roasted cauliflower, grilled asparagus, baby spinach, and spring onion. You can also use fresh ingredients such as arugula, rocket, sprouts, capsicum, tomatoes, and cucumbers. Serve with a source of fats such as green olives, nuts, seeds, avocado, or olive oil vinaigrette. You can top your bowl with over easy eggs, or use chopped boiled eggs instead.
#6 – Topped
Top your favourites with eggs. Try pan-fried on top of an open face lean ground burger with your favourite toppings, and skip the bun. Eggs can also top a healthy brown rice cake, with smashed avocado and tomato. Try a healthy tostada, top a toasted whole grain pita with black beans, butternut squash, eggs, sliced avocado, chopped tomatoes, spring onion, and a bit of goat cheese. You can also make a healthy breakfast pizza using a cauliflower crust, and top with kale pesto, tomatoes, asparagus, mushrooms, sliced baked potatoes, spinach and whole eggs.
Until Next Time,
Be Fierce & Rule the World,
Lauren Jacobsen
