The humble egg is probably the most underrated health food around. Aside from being cheap and widely accessible, a single egg is actually packed with high quality protein plus 13 essential vitamins and minerals, all for just under 70 calories! But why is it so hard to include eggs into your diet? Probably because eating a sunny side up egg may not be as exciting as a triple-decker chocolate chip pancake topped with extra thick maple syrup, but believe me, having an egg to start your day is a better choice.
One recent study from Heart even suggested a correlation between daily egg consumption and lower risks of cardiovascular disease. Of course, this led to various health articles promoting the results of the study, which may obviously push many readers to start consuming eggs by the dozen.
But before you start frying up those omelets, it’s actually good to think about an essential nutrition detail: You’re eating the egg instead of what? As Dr. David Katz pointed out in his LinkedIn article, eating an egg in place of an unhealthy food item is more beneficial, however, replacing an equally healthy or a healthier choice to eat an egg may not serve the same purpose.
This means that eating an egg instead of a sugar glazed doughnut is going to be so good for you, but to replace a protein packed salmon and asparagus lunch with just a boiled egg will not really make more sense.
I personally believe that “balance” is the key to all these diet dilemmas. Yes, eggs are super nutritious but even for healthy options, you still have to eat everything in moderation. This will ensure that your body is getting the recommended amounts of nutrients for it to function optimally.
I also do not recommend skipping the egg yolks completely. A balance of egg whites only and whole egg options should be included in your diet. So, if you are ready to start having eggs for breakfast, here are 5 ways to make your egg dishes more egg-citing.
- Smoky Paprika Scrambled Eggs
Add an extra kick plus health benefits to your plain old scrambled eggs by adding a dash of smoky paprika. Combine two eggs, 3 tablespoons of milk, 1⁄2 tsp of paprika, plus a dash of salt and pepper on a nonstick dish that’s brushed with olive oil. Stir until you get that fluffy consistency.
- Golden Egg White Omelets
Egg white omelets do not need to be white and boring. I add 1⁄4 tsp of turmeric, 1⁄4 tsp of black pepper and 1⁄2 tsp of ghee to my egg white omelets for it to get its golden color. The turmeric, black pepper and fat combination is actually an incredible health booster.
- Poached Egg and Salmon on Whole Wheat Toast
If you have time to whip up a stack of sugar-laden pancakes, then you also have time to create this healthy gourmet breakfast treat. This can be as easy as layering a poached egg,
- Spinach and Mushroom Egg White Frittata
Turning egg whites into a frittata and loading it with delectable ingredients is another trick to make breakfast more delightful. Frittatas usually take longer to cook in the oven but this super simple recipe I found just takes 15 minutes!
- Malaysian Chives Omelet
Add an Asian twist to your morning meal with this 3-ingredient omelet recipe! Just make sure to gargle some mouth wash before leaving the house to get rid of that oniony smell.