Eggs are still being avoided by some, thinking that they may be bad for your health especially with cholesterol concerns. I eat a lot of eggs, and I eat the whole egg (not just egg whites). I often have them as my second breakfast (as my first breakfast is usually 5am) and I understand that people may feel it takes too long to whip up an egg breakfast but the recipes below are quick, easy and healthy.
Why should you eat eggs?
- One egg contains six grams of high quality protein and all nine essential amino acids
- Studies have shown that eggs do NOT have a detrimental impact on cholesterol levels and are actually one of the most healthful foods you can eat. In one Yale study,6 participants were asked to consume two eggs daily for six weeks. Researchers found that this egg consumption did not spike cholesterol levels and did not have a negative effect on endothelial function, a measure of cardiac risk.
- Good source of vitamin B (essential for nervous system, cardiovascular system, and prenatal brain development)
- Vitamin D: eggs are one of the few foods that contains naturally occurring vitamin D (24.5 grams)
- Many other vitamins and minerals (vitamins A and E, calcium, copper, iodine, iron, magnesium, potassium, selenium, and zinc)
- Beneficial for eye health due to lutein and zeaxanthin, antioxidants in your lens and retina that help prevent eye diseases such as macular degeneration and cataracts
- Sulfur (essential component of glutathione, also promotes healthy hair and nails)
What eggs should you buy?
- Free range accredited, out in the field, happy chooks that haven’t been de-beaked. For more info on this check out this handy guide: http://www.makeitpossible.com/guides/egg-labels.php
- Choose pasture-raised organic eggs, and avoid “omega-3 eggs” as this is not the proper way to optimize your omega-3 levels. To produce these omega-3 eggs, the hens are usually fed poor-quality sources of omega-3 fats that are already oxidized. Omega-3 eggs are also more perishable than non-omega-3 eggs.
- 2 whole eggs from happy chooks
- splash milk
- added flavour ingredients (my staple is Dondini Feta)
options include – sun dried tomatoes, chopped mushrooms, cherry tomatoes chopped in 1/2, or let your imagination run wild!
What to do:
- Put small saucepan/frypan on heat
- Put flavour ingredients in hot pan
- While ingredients are cooking:
- Put egg white & yolk into a small bowl or glass
- Add splash of milk
- Quick mix together with a fork (not need to go to town and whip)
- Pour egg mix into pan with flavour ingredients
- Stir to mix, walk away (to do hair/pack work bag)
- Come back & stir until cooked to your liking
- Put on plate, eat & enjoy!
It’s a wrap:
Increase your vegetable intake:
If you want to be super speedy in the morning have a Frittata made up ready to go, grab a slice from the fridge and either eat cold or heat up- no dishes!