The Benefits of Eggs

Let’s talk Eggs… The price of eggs jumped 11% in December from the month before, according to Consumer Price Index data. The average price for a dozen large Grade A eggs in December hit $4.25, up from $1.79 the year before The price of eggs jumped 11% in December from the month before, according to Consumer Price Index data. The average price for a dozen large Grade A eggs in December hit $4.25, up from $1.79 the year before. So for Valentines Day instead of a dozen roses, I’m asking for a dozen eggs lol. 

But the benefits far outweigh the cost. 

As mother nature’s original superfood – eggs have been part of our diets since the dawning of time. Yet only now are we learning the full extent of the nutritional wonders they pack, and how beneficial they are in promoting lasting health benefits. Loaded with 13 essential vitamins and minerals, eggs also provide key sources of these important nutrients that are needed as part of a healthy diet to help you be your best, every day.

Are Eggs Good for You?

Yes. When it comes to helping meet your daily nutritional requirements, eggs are pretty tough to beat. 

Eggs provide a valuable source of quality protein – while also containing 13 essential vitamins and minerals, alongside necessary omega-3 fatty acids and antioxidants. 

60% of the high-quality protein in eggs can be found in the egg white, while the yolk contains the rest, along with vital healthy fats, vitamins, minerals and antioxidants – all compounding for a valuable contribution to your daily nutritional needs. 

Below, I have provided some of the proven key health benefits of eating eggs:

1. Eggs Are Nutrient Rich

2. Eggs Provide Excellent Quality Protein

3. Eggs Improve Levels of “Good” Cholesterol

4. Eggs Provide A Great Source Of Vitamin D

5. Eggs Are Filling And Help With Weight Management

6. Eggs Are Among the Best Dietary Sources of Choline

7. Eggs Are A Good Source of Omega-3s

8. Eggs Contain Antioxidants That Are Beneficial for The Eyes

9. Eggs Help Boost Nutrient Intake for Healthy Aging

10. Eggs Can Support Mental Health

Quick Start Breakfast - Egg White Muffins

Everyone is short on time in the morning, busy lives with work and getting kids off to school. This is a recipe that is simple, can be prepared the night before and the whole family will love them. Easy to throw in the microwave to heat up and eat in the car if you are running late.

Ingredients

1 large carton of all whites- egg whites

1 bellpepper

1 medium onion

2 cups of spinach

1 tbsp of black pepper

1 tsp of sea salt

Directions

Preheat oven to 350.

Spray a muffin pan with spray oil.

Add in your veggies to each cup.

1/3 cup of egg whites per each muffin.

Sprinkle your salt & pepper on each one.

Place in the oven for 20-25 min or until you no longer see liquid.

This recipe makes 12 egg muffins.

Gourmet Caprese Egg Breakfast Sandwich

Cindy's Gourmet Caprese Egg Breakfast Sandwich-

This Breakfast Sandwich packs a lot of Flavor!

Ingredients:

• Flat Out- 90 calories
• 2 Eggs
• 1 tablespoon of Smart Balance Butter Spread
• 1/3 cup of spinach
• Sun-dried Tomatoes packed in oil
• Goat Cheese
• Salt & Pepper To taste
• Cindy's special sauce

Directions:

1. In a small non stick skillet- melt butter
2. Drop eggs in, you will cook until the white becomes solid, then flip and cook for an additional 45 seconds
3. Prepare your sandwich before cooking your eggs.
4. Layout your flat bread, on one end spread Cindy's special sauce
5. Cut slices of goat cheese and place on top
6. Sprinkle sun-dried tomatoes on top and then place your spinach.
7. When your eggs are done, place on top and fold over your flat out bread.

ENJOY!

Cindy's Special Sauce-

Ingredients:

• 2 tablespoons olive oil
• 3 Pepperchinis (Greek Peppers)
• 1/3 cup feta cheese
• 1/3 cup almond milk
• 1 teaspoon of sea salt
• 1 tablespoon of honey dijon mustard
• 1 teaspoon vinegar
• 1 teaspoon red wine vinegar
• 1 teaspoon fresh basil
• 1/2 teaspoon mustard seed
• 1 packet of stevia or splenda

Directions:

1. In a food processor blend together the above ingredients and refrigerate.

Cindy's Homemade Gluten Free Pancakes with Spanish Egg White Omelete

Cindy's Homemade Gluten Free Pancakes with a Spanish Egg White Omelet 

Gluten Free Blueberry Pancakes

Ingredients:

1 1/2 cup of Bob's Red Mill Gluten Free Flour Mixture

2 1/4 tsp of baking powder

3 tablespoons of baking stevia

2 Eggs separated

1 cup of almond milk

1 cup of blueberries

3/4 tsp of sea salt

3 tablespoons of melted Smart Balance butter spread

Side of honey or pure maple syrup

Directions:

In a small bowl, beat egg whites; set aside

In a separate bowl, sift together flour, baking powder, stevia, and salt. Beat egg yolks in a medium mixing bowl: add milk and melted butter. Stir egg mixture into dry ingredients: mix until batter is smooth and stir in blueberries. Fold in Beaten egg whites. Bake on hot greased griddle over medium heat.

Makes 8-10 Pancakes

Spanish Egg White Omelet

3-4 Egg whites

1/4 cup of mushrooms

1/4 cup of spinach

1/4 cup of cherry tomatoes

2 Tablespoons purple onion

1/4 cup of sharp cheddar cheese

Topped with hot sauce of your choice! :)