Exciting news…I just moved into my very own apartment and I am thrilled to have my own full kitchen! It’s beautiful and incredibly spacious…perfect for my cooking soirées and recipe testing…just in time for the holiday season.
I have eggs on my mind today…Sunny-side-up, poached or scrambled? Or shall we get creative and whip up an omelet or frittata? Eggs are an inexpensive protein-packed food that are rich in vitamin B12, omega-3 fatty acids and folate. Quick and easy to prepare, eggs can be transformed into your breakfast, lunch, snacks or dinner menu! We’ve all heard the stories about eggs having a bad rap over the years, however, contrary to belief, an egg a day may not impact your cholesterol levels. One egg has simply 76 calories…not too shabby.
But if you’re not hopping on the egg-bandwagon anytime soon, have an egg allergy or are Vegan, not to worry because you can substitute ground flax seeds for eggs in baking recipes. Simply add one tablespoon of ground flax seed to 3 tablespoons of water for the equivalent to one egg; allow to stand for a few moments to plump before adding to batter.
Walking into the so-called ‘egg aisle’ of your local food store can seem like a maze with the abundance of varieties stacked onto the overflowing chilled shelves.
Conventional Eggs. Typically from chickens stacked in small cages, which are not fed organic feed and may contain hormones and/or antibiotics.
Brown Eggs. These are usually conventional eggs with a brown colored shell, which has nothing to do with the quality, nutritional value or taste. The shade of the eggshell color simply depends on the breed of the hen.
Organic Eggs. Made from caged hens, however, this variety is antibiotic free and fed organic feed. I personally believe it’s worth purchasing organic eggs over conventional.
Omega-3 Enhanced Eggs. These eggs are fed a diet of fish oils and flax seed, which means you reap the benefits. Compared to regular eggs, this variety can have up to seven times more Omega 3 fatty acids than regular eggs.
Processed Eggs. These eggs are packaged into cartons and may contain preservatives, flavor or color additives. Theses include liquid eggs, liquid egg whites and dried egg whites. What type of eggs do you prefer?
I’ve put together two of my favorite egg creations that you can prepare in no time.
Healthy Blueberry Blintzes
- 1 egg
- 4 egg whites
- ¼ tsp. cinnamon
- ¼ tsp. vanilla extract
- 1 tsp. agave nectar or stevia sweetener
- 2 Tbsp. Greek plain yogurt
- 2 Tbsp. ground flax seeds
- ½ cup blueberries
- In a large bowl, whisk egg, egg whites, cinnamon, vanilla extract and sweetener for 4-5 minutes until mixture becomes airy and fluffy.
- Spray a skillet with cooking spray; add whipped mixture and cook over medium heat. Cook for 2-3 minutes and flip to the other side to ensure even cooking.
- When eggs are fully cooked, transfer to serving dishes and top with a dollop of Greek plain yogurt and a sprinkle of ground flax seeds and blueberries in the center.
- Fold the eggs over the yogurt and fruit.
- 4 large eggs
- 4 large egg whites
- 2 Tbsp. warm water
- ½ ripe avocado, mashed
- ½ small red onion, thinly sliced
- 1 zucchini, shredded
- 1 yellow squash, shredded
- 2 tsp. dried basil
- Pinch of curry powder
- Sea salt and pepper, to taste
- In a medium bowl, whisk together eggs, egg whites and water. Set aside.
- Spray a nonstick skillet with cooking spray, heat over medium heat. Add onion; stir until becomes translucent. Add zucchini and squash shreds; cook for another 3 minutes.
- Sprinkle with basil, curry powder, sea salt and pepper. Pour the egg mixture over the veggies in the skillet, covering them entirely.
- Reduce heat to low, cover and let cook until the egg mixture has set around the edges of the pan; approximately 10 minutes. Be cautious not to overcook the egg mixture as it will become tough.
- Slice the frittata into 8 wedges and serve.