Are eggs good for you? The answer has finally been unscrambled.
Recent research has highlighted that the cholesterol content of eggs has a minimal effect on blood cholesterol levels. An average of 1 egg per day, or 7 per week, can fit into a healthy diet. So, despite eggs unhealthful reputation in the past, we now know that eggs are a great choice:
-They are an excellent source of protein. Getting enough protein at meals can be especially challenging at breakfast time. Eggs can help! Each large egg has 6 grams of protein. Add them to your breakfast meal to help spread your protein intake out more evenly over the day.
- They are nutritious. Don’t throw out the yolks as they contain almost half of the protein and many other healthful nutrients, such as choline, folate and vitamin A. Eggs (and dairy products) are also a key source of vitamin B12 for vegetarians. Try a cheese, bell pepper, and spinach omelette for a B12-rich meal!
- They are affordable and readily available. Some organic or omega-3 enriched options can be more expensive. Stick to the regular option. Eggs are a good choice either way.
- They taste delicious -- an important factor when it comes to what influences our food choices.
- They are versatile and easy to use: perfect for quick meals with family or friends. Even the novice cook in your household can whip up a satisfying dish in no time. Get the little ones involved too – teach them how to crack an egg or whip up some scrambled ones!
Want to incorporate more eggs into your or your family’s diet? Here are some simple ideas for all ages to try:
- Hard boil eggs and keep them in the fridge for easy snacks or additions to meals.
- Bake mini quiches in muffin cups for a quick grab-and-go option in the morning, or sandwich one between an English muffin and microwave it with a slice of cheese for a quick meal.
- Experiment with frittata and omelette recipes. There are so many out there to try!
- Savoury French toast is one of the predicted food trends for 2016. Be trendy – try making it now!
- Egg salad is a great staple when you just don’t know what to pack for lunches. You can make it ahead of time and keep it in the fridge for 2-3 days.
- Try a healthier version of “fried” rice at home. Stir-fry brown rice, with your favourite vegetables, and some eggs.
- Top pizza or sautéed greens with an over-easy egg.
Want some more ideas? Check out the recipes on the Better Together website! There are many delicious recipes using eggs at bettertogetherbc.ca.
by Melissa Baker, MHSc, RD