Eggs 4 Ways + Some Eggsucation

Today, I’m making the case for eggs.  More eggs for everyone!  If you’ve been following me for a while you know that I was once addicted to my morning cereal.  I’d been eating a bowl of cereal every morning for almost my entire life.  Cheerios, Lucky Charms, Fruit Loops, Bran Flakes, Captain Crunch, Honey Bunches of Oats, Grape Nuts, and the list goes on!  I’ve had the sugary cereals, the “healthy” cereals, and the “not so bad” cereals.  As far as I knew, I was having a healthy breakfast.  I mean, whole grains help lower cholesterol, right?  Well, sort of…

The truth is, cereals, even the ones marketed to you as “healthy” are loaded with sugars, and in the morning our bodies are highly insulin sensitive so loading up on cereal isn’t a good way to keep our appetites and blood sugars under control throughout the day.  In fact, in an article published in The Pharmaceutical Journal stated that “emerging evidence shows that insulin resistance is the most important predictor of cardiovascular disease and type 2 diabetes” and not the dietary cholesterol found in eggs. Once I fully understood this, I started eating more breakfasts loaded with eggs and vegetables, bone broth, avocado toast, or green smoothies with healthy fats.  This isn’t to say I don’t eat cereal; I make my own granola and it’s the bomb!  Plus, I will always believe that in the end, life is about balance.  But truthfully, I notice a difference in satiety throughout the day and cravings for sugars and sweets significantly decreased once I changed my breakfast routine.  I notice the same with my children on the mornings they eat eggs.

Why eat eggs?

One large egg contains about 72 calories, 6.4g of protein, 4.8g of fat and only 0.2g of sugar.  Eggs are loaded with good-for-you nutrients like iron, folate, selenium, and vitamins A, B12, D, and E; plus, healthy fats (that are great for growing brains headed to school).  Not to mention the fact that eggs are versatile.  They can be made into all sorts of yummy dishes, can be added to recipes to increase flavor, and can be portable for a breakfast on the go or at the office.  If you are worried about cholesterol, fear not.  New research shows that the dietary cholesterol in eggs is not connected to cholesterol problems.  In fact, the Journal of the American College of Nutrition published a recent study stating “data from free-living populations show that egg consumption is not associated with higher cholesterol levels” and that “there is a growing appreciation that health derives from an overall pattern of diet rather than from the avoidance of particular foods.”  In other words, it’s not about the eggs it’s about the overall diet as a whole – that should always be our focus.

In order to promote your healthy egg eating – I’m here to share some of my favorite ways to eat eggs as well as a few recipes!  I find eggs go great with leftovers!  I will often cook them with leftover stir fry, or steamed broccoli for breakfast.  And I sometimes add a fried egg with soft yolk to a leftover soup or do the same with salads, soft yolk acting like a creamy natural dressing.  If you get creative you might just invent something spectacular!

For now, here are a few recipes we love in our house!

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Egg Cups

Christina Fit and Balanced

This is a kid favorite in our house!  Personally, I prefer my eggs fresh off the pan, but my kids adore these, it’s one of the ways they eat their vegetables, plus its quick in the morning.  The only downside is that you must prep them in advance.  But if it saves you time during the week, isn’t it worth it?

Ingredients: 

12 large eggs (organic/pasture raised or free range are ideal)

2 C – chopped of your favorite vegetables (we like mushrooms, bell pepper, spinach, and green onion – pick one pick two, it’s up to you!)

sea salt, to taste, optional

 Equipment:

12 muffin tin

12 parchment paper muffin cups

 Cooking:

Whisk together eggs in large bowl.  Whisk in vegetables (and salt if desired).  Gently spray muffin cups with olive oil/avo oil spray.  Evenly pour egg mixture into muffin cups and bake at 375 degrees for 15-20 minutes.  Mine usually take 20 but you can use a toothpick to check.  We like to eat them topped with avocado, hummus, or salsa!  They also make a great snack at work if needed.  You can really substitute the veggies for anything!  Kale, red onion, broccoli, or whatever you like!


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Perfect Hard-boiled Egg

Christina Fit and Balanced

Another kid favorite over here.  But really, we all like them.  The kids like to eat them as is with a little sea salt.  My 3rd grader and I love to make egg salad with some Primal Kitchen avocado oil mayo.  I also love them in salads! Here’s how we do it:

 Cooking: 

Place desired amount of eggs in bottom of pot.  Fill will cool water just until eggs are covered.  Place on stove, uncovered, over high eat and bring to boil. As soon as water is at a rolling boil, remove from heat, cover the pot and let sit for 10 minutes.  Remove eggs from water and place into ice water, let sit another 10 minutes.  Bam!  You’re done!

Cooking Egg Salad: Cut up two hard-boiled eggs, add 1-2 TBSP of avo mayo, a pinch of salt, pepper, and/or garlic powder if desired. Mash and mix together. Enjoy alone, on toast, or with pita (my daughters favorite!)

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Eggs Over Spinach, Over Potatoes

Christina Fit and Balanced

I’ve been doing this forever!  Even my 5-year-old likes it!  She especially likes it when I put the eggs in a tortilla and make it into a burrito.  Let’s be honest, breakfast burritos are where it’s at!  Here you go!

 Ingredients:

 2 Large Eggs

1 handful of spinach

1 cupped handful of diced red onion (optional)

2 cupped handfuls of my Air fryer Sweet Potatoes or Mashed Sweet Potato (optional)

Olive Oil/Avocado Oil

 

Cooking:

In a medium fry pan over medium high heat, add oil (1 or 2 turns of the pan).  Heat oil until it can move freely on pan with ease.  Add red onions, cook until translucent, 1-2 minutes, arrange onions so they are close together.  Crack eggs and let whites and yolk fall on top of onions.  Let cook (1-3 minutes) until whites look pretty solid.  Add spinach on top of eggs and let sit until spinach starts to soften a little.  Then, carefully flip eggs and spinach together so that spinach is now on the bottom.  Let spinach sizzle a little than turn off heat.   (Note, cook longer if you like a solid yolk).  Warm up your potatoes, then add eggs on top of potatoes.  I sometimes spread leftover pesto or Kite Hill cream cheese on top.  And eat!  Or you can place in a tortilla and eat it like my kiddo!

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Bone Broth with Egg

Christina Fit and Balanced

This is one of the simplest of breakfasts!  Plus, is warm, hearty and nourishing!  Great for any morning, but especially those ones where you want some comfort, are fighting a virus/cold, or just need a little extra self care!

 Ingredients:

1 C – free range chicken bone broth

1 Large egg

Garlic Powder (optional)

Thyme (optional)

Equipment:

1 chopstick

 

Cooking: 

Bring bone broth to a gentle boil.  Crack open egg into broth and immediately start to slowly stir egg with chopstick.  Cook until desired consistency.  It doesn’t take long!  Keep an eye on it.  Sprinkle seasoning as desired.  This is better than any protein shake you can drink and contains an incredible of amount of nutrients and healing properties.