May is National egg month, a great time to celebrate this delicious protein source jam-packed with nutrients, vitamins, and minerals!
Did you know…?
1. Eggs contain all the nutrients the body needs except for Vitamin C. It’s true! Eggs contain all nine essential amino acids needed by your body to build proteins and synthesize hormones. Essential amino acids can’t be made by your body and must be obtained through a food source like eggs. Among other benefits, amino acids are important for healthy muscles, skin, bones, and digestion!
2. Eggs are a heart healthy choice. Although eggs are high in cholesterol, they raise HDL levels (“good” cholesterol). This means that eating eggs will not increase your risk of developing heart disease.
3. Egg whites aren’t necessarily healthier than egg yolks. Think twice before you discard the yolk! Egg whites do have slightly more protein than egg yolks. However, egg whites contain none of the amazing nutrients which are found only in the yolks. Egg whites and yolks – together – make for a delicious superfood.
Now that we’ve learned a little bit more about eggs, let’s eat! Try out these delicious breakfast, lunch, and dinner options. Check out your Newtopia app for more ideas of how to use eggs in your next meal.
-1 tomato, diced
-1/2 cup of spinach
-fresh herbs or spices to flavor
-1 tbsp olive oil
1. Add the eggs, diced tomatoes, and spinach into a bowl and whisk together.
2. Preheat a tablespoon of olive oil in a large frying pan.
3. Add mixture to pan and flip once to cook evenly on both sides.
4. Serve and enjoy!
Lunch: Indian Chickpeas with Poached Eggs
-1 cup chopped onions
-1 tsp dried coriander
-1/2 tsp turmeric
-3 chopped tomatoes
-1 can of no-salt added chickpeas
-4 large eggs
-2 garlic cloves, minced
-1 yellow pepper, diced
-1/2 red chili, diced
-1 tbsp olive oil
-1 green onion, sliced
-1/2 cup low-sodium vegetable stock
1. Heat oil in a non-stick sauté pan.
2. Add the garlic, pepper, chili, and onions, and stir-fry at medium-high heat until soft.
3. Meanwhile, put a large pan of water on to boil.
4. Add the spices, tomatoes, coriander, and the chickpeas to the sauté pan and cook for 1-2 minutes.
5. Pour the vegetable stock just to cover the chickpeas and leave to simmer gently.
6. Once the water is at a rolling boil, crack in your eggs and poach for 2 minutes, then remove with a slotted spoon to drain.
7. Add the green onion to the chickpea mixture and then very lightly crush a few of the chickpeas with a fork or potato masher.
8. Spoon the chickpea mixture onto the plates, top with the poached eggs, and sprinkle with additional coriander and cumin if desired.
Dinner: Green Frittata
– 1 package of frozen spinach, thawed and drained
– 1/2 cup frozen peas
– 4 eggs
– 2 roasted red peppers, chopped
– 2 tbsp cheddar cheese, grated
– 1 tbsp olive oil
– 1 clove garlic, minced
– 1/2 tsp salt
– 1/4 tsp black pepper
1. Squeeze any excess water out of the spinach. Add to a blender or a small food processor.
2. Put the peas into a small bowl, pour boiling water over top to cover, leave for 2-3 minutes, then drain.
3. Add to the spinach in the blender with one of the eggs and the salt and pepper. Blend until completely smooth, then add in the remaining 3 eggs and
pulse until combined.
4. Heat the olive oil in an 8-10″ oven proof skillet on medium heat.
5. Add the garlic and cook for 2-3 minutes until soft.
6. Pour in the egg and spinach mixture. Cook gently for 1-2 minutes until the bottom is set.
7. Sprinkle the red pepper and cheese over the top.
8. Place the skillet under the broiler for 3-5 minutes until cooked through and golden on top.
9. Remove the skillet from the oven and let the frittata set for 5 minutes before serving. Cut into wedges and enjoy!