Tag Archives: eggs

What’s the deal with eggs?

Q: I just read this article about nutrition and eggs. While I don’t particularly like eating eggs, it was intriguing to me. What are your thoughts on the incredible, edible egg?

A: This was a very interesting article. Thanks for sharing it with me.

On the whole, I think there is enough research out there that shows one egg per day is safe for MOST people. There are hyper-responders, as mentioned in the article, who may need to be more cautious. Eggs are a great source of protein. And they are generally a “filling” breakfast, which can be helpful for those trying to limit calorie intake.

I think this article points out something critical about almost all nutrition recommendations/advice. Very little in nutrition is black and white. Consumers are always looking for “eat this, not that” advice. But it isn’t that simple. There are better choices, but it always depends on what you are comparing it too.

I really like the quote from Dr. Willett at the end. “In terms of health, they {eggs} seem to be in the middle somewhere.”

So, enjoy your eggs occasionally. But that doesn’t mean you need to eat only eggs for breakfast forever.

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Southwest Eggs Benedict

I’ve mentioned loving breakfast for dinner several times before. While I’m all for keeping it simple most of the time, every once and awhile it’s nice to do something a little nicer. Eggs benedict is the epitome of fancy breakfast for me, but I actually hate hollandaise. This avocado sauce is amazing. Enjoy!

Southwest Eggs Benedict (Serves 6 – 1 per person)

Southwest Eggs Benedict

½ cup white whole wheat flour
⅓ cup cornmeal
½ teaspoon baking soda
¼ teaspoon salt
¼ teaspoon pepper
¾ cups corn kernels
½ bell pepper, diced
1 green onion, diced
1 garlic clove, minced
1 large egg
½ cup skim milk
1 tablespoon olive oil
1 ripe avocado
1 lemon, juiced
⅓ cup hot water
2 tablespoons olive oil
¼ teaspoon pepper
6 slices bacon, cooked
2 large tomatoes, sliced
6 eggs, poached

1. Preheat oven to 425.

2. In a bowl, combine flour, cornmeal, soda, salt, pepper, corn, bell pepper, green onion, and garlic. Add egg, milk, and 1 tablespoon olive oil. Mix until just combined.

3. Line a baking sheet with parchment paper. Spoon about ⅓ cup of batter in rounds spaced apart on baking sheet. Bake for 15-20 minutes until golden. Set aside.

4. Combine avocado, lemon juice, water, 2 tablespoons olive oil, and pepper in a food processor. Process until smooth. Add more water if needed to thin to desired consistency.

5. To serve, put 1 slice bacon and 2 tomato slices on top of a corn cake. Put a poached egg on top of that. Spoon avocado sauce over the top.

Nutritional Information (Amount per serving):

Calories: 419
Protein: 15 g
Fat: 29 g
Saturated Fat: 7 g
Cholesterol: 236 mg
Carbohydrates: 26 g
Fiber: 5 g
Sodium: 488 mg

Recipe source: slightly adapted from How Sweet Eats

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Shakshuka

While I was familiar with the idea of brunch from a young age, I never truly experienced the delightful mixture of sweet and savory dishes that is a great brunch until grad school. I immediately fell in love. I’m generally inclined to sweets for breakfast in general; waffles are high on my list of favorite foods. However, a really great egg dish can hit the spot as well. Hence, brunch is a great spot for me.

This egg dish is different than any I had ever tried before. Spicy and full of tomatoes and peppers, but not in a Hispanic way. I even broke the pregnancy rule of no runny yokes to eat a poached egg. Worth every bite. Enjoy!

Shakshuka (Serves 3-4)

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1 tablespoon olive oil
½ medium yellow onion, chopped
2 cloves garlic, minced
2 bell peppers, thinly sliced (preferably 2 different colors)
1 jalapeño chile, sliced into thin strips
1 teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon dried marjoram
1 teaspoon paprika
1 (14-ounce) can no salt added diced tomatoes, crushed through your fingers a bit
6-8 eggs (depending on how many eggs each person wants)
½ cup feta cheese, crumbled
6 small or 4 large whole-wheat pitas or flatbreads (optional)

1. Heat oil in large skillet over medium-high heat. Add onion, and cook until beginning to soften, about 4-5 minutes. Add garlic; cook one minute more. Add all the peppers; sauté until they soften, about 5 minutes more. Add cumin, oregano, marjoram, and paprika. Cook one minute more.

2. Pour in the tomatoes plus half a can of water. Bring to a simmer. Reduce heat to medium-low, and simmer for about 15 minutes, stirring occasionaly.

3. Warm pitas or flatbreads, if using.

4. Make indentations in the sauce for each egg. Crack an egg into each indentation. Put lid on the pot. Cook the eggs to your desired level of firmness, keeping sauce at a simmer. Scoop eggs and sauce into pitas or onto flatbreads, if using, or just onto a plate. Garnish with feta. Eat immediately.

Nutritional Information (Amount per Serving):

Calories: 443
Protein: 23 g
Fat: 19 g
Saturated Fat: 7 g
Cholesterol: 389 mg
Carbohydrates: 44 g
Fiber: 7 g
Sodium: 606 mg

Recipe notes: I omitted the times for how long the eggs cook from the original recipe. My eggs took much longer to poach than it suggested. I don’t know if my sauce wasn’t simmering enough at that point or what. Just watch the whites to see when they are set. The yolks will probably be set fully 3-5 minutes after that, but I wouldn’t recommend going that far. I served mine on top of flatbreads, and I liked it that way. The original recipe suggested serving it in a pita. I honestly don’t know how that would work. My sauce was way too runny for that. But maybe yours will thicken up more. And I liked the runny egg, which I think would also be a mess in a pita sandwich. I’d love to hear how you serve it in the comments.

Source: adapted very slightly from Smitten Kitchen

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Breakfast is the most important meal of the day

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All of us should be worried about our muscles, even if you are not lifting weights or training for some sort of athletic event. As we age, the amount of muscle in our body naturally declines, and this begins as early as our thirties and forties. Loss of muscle is associated with increased risk of heart disease, cancer, and death.

I have been learning quite a bit about protein intakes and maintaining muscle lately, especially protein in breakfast. More and more research indicates that eating the recommended amount of protein in a day may not be good enough. The timing of protein intake seems to be important. We should be eating equally balanced meals of protein throughout the day if we want to maintain our muscles.

For most of us, breakfast is a carb fest with a little protein thrown in on the side. Cereal, pancakes, toast, bagels, etc all are breakfast staples, but none provide much protein. Even the meat most people eat at breakfast – sausage or bacon – is mostly fat.

Here are some tips to boost your protein intake in the morning:

– Try oatmeal rather than cold cereal. One cup of cooked oatmeal made with milk provides 13 g of protein compared with 7 g from 1 cup of Cheerios with half a cup of milk.

– Eggs are a great source of protein. While many are concerned about the cholesterol, most people can enjoy an egg a day without negatively effecting heart health. Hard-boiled eggs are great for a breakfast on the go. You can easily prepare several in advance for the week ahead. One hard-boiled egg on a slice of whole-wheat toast provides 9 g of protein. Add one ounce of cheese and you are up to 16 g protein.

– Yogurt, especially Greek yogurt, can provide a protein punch at breakfast. One container of Greek yogurt (5 ounces) with half a cup of granola can provide up to 26 g of protein, depending on the brand of yogurt.

– Try a non-traditional breakfast. A turkey sandwich is a quick, easy breakfast that can provide a nice protein boost for your day.

So eat a breakfast your muscles can appreciate, and you’ll feel better today and in the long run.

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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