Eat an Egg

Everyone has a such different relationship with eggs. I used to work at Mimi’s Cafe and during breakfast service, I learned so many ways to prepare an egg: poached soft/hard, over-easy/medium/hard, scrambled, basted, hard boiled/cooked, omelets, and in quiches. Any people…are picky about their eggs!

Nutritionally, eggs have the highest biological value of 100 (which refers to how well the absorbed protein from food becomes incorporated into the body’s cells like in protein synthesis by the body). But for a while, people have been concerned about eating eggs because of cholesterol concerns. Even a year ago, I was taught that the standard recommendation was to eat only 2 egg yolks a week (as cholesterol and fat is within the yolk of the egg). But studies have been recently released breaking that old belief and now the current research supports eating more eggs because there has been minimal evidence that shows a link between eating eggs (and yolk) and increases in cholesterol. Personally, I’m going to keep an eye on the research as it continues to evolve. I think that if you are concerned still, you can moderate your egg yolk consumption. For example, instead of eating a 3-egg omelet (yolk included), try using 2 egg whites and 1 whole egg.

But, all things considered, this released research is good news. As I’m eating more vegetarian meals and finding substitutes to protein and fat sources, I turn to milk, cheeses, legumes/nuts, and eggs instead of meat. As an athlete, post-workout protein consumption is important for recovery and healing. Vegetarian dishes can be heavy on carbohydrates so ensuring that I get enough protein from non-meat products can be more difficult. Eggs are a great go-to protein source.

Since the weekend is coming, here are two breakfast recipes you can try at home for your weekend brunch. They’re easy and super delicious.

Recipe #1: Spicy Tomato & Basil Eggs

Servings size: 2 eggs
Recipe Servings made: 2 (4 eggs)
Cost: $1.00/serving = $2.00 total

1 cup of tomato sauce
red chili flakes, to taste
1/2 cup of corn
1/2 cup of sliced mushrooms
salt/pepper to taste
4 large eggs
16-20 fresh basil leaves (I love basil!)

While you heat a non-stick pan on medium heat for 2-3 minutes, mix the tomato sauce, chili flakes, corn, and mushrooms in a separate bowl. Once the pan is hot, add some canola oil cooking spray and add the sauce. Stir for 2-3 minutes. Adjust salt/pepper if needed. Moving the sauce to the sides of the pan, make room in the middle of the pan so you can add the eggs. Cook your eggs to your preference. Right before serving toss in your basil leaves. Enjoy this dish with some toast to balance out your meal.

Recipe #2: Egg Frittata
Serving size: 1 slice
Servings made: 6
Cost: $1.00/serving = $6.00 total

Egg Frittatas are the easy thing ever. Basically, you can add any ingredient you want. They’re a great canvas for vegetables! Goat cheese and avocado make any frittata extra special. They’re also super great for brunch because you can cook for all your guests and serve it out of the same pan!

3 cups of diced vegetables (anything you like! bell peppers, onions, zucchini, spinach)
2 tbsp of canola oil
10 large eggs, lightly beatened
1/2 tsp salt
1/2 tsp pepper
5 tbsp of goat cheese (add more if you’d like)

Preheat the oven to 425 degrees. Meanwhile, start your work on the stovetop. In a 10″ oven-safe saute pan, saute the vegetables in the oil for 3-5 minutes until they soften. In a separate bowl, whip the eggs and combine with salt, pepper, and cheese. Add egg mixture to the pan. Turn the stove off and place the pan into the oven for 25 minutes until the top is nicely brown and the frittata is cooked through. Serve immediately with toast, fresh avocado and/or salsa.

Happy eating,

Thomas Ngo
Dietetic Intern
NASM Certified Personal Trainer

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