My life has been surrounded by lots of lots of eggs lately. I know I have mentioned the fact that I have been eating WHOLE eggs lately. Egg whites are a thing of the past for me. Eggs one of the most nutrient-dense foods available. One egg provides 13 essential nutrients, all in the yolk (contrary to popular belief, the yolk is far higher in nutrients than the white) Whole eggs are an excellent source of Vitamin K which is vital for strong bones and preventing osteoporosis. The egg yolks also contain a highly bioavailable source of lutein and zeaxanthin which are carotenoids that protect against cataracts and macular degeneration. (source)
In the yolk you will find most of the nutritional value in the egg. Omega-3 and omega-6 fatty acids are essential to the body to maintain brain functions, healthy skin & hair, reproduction and muscle growth and recovery. The essential fatty acid also help you absorb other nutrients, stabilize your metabolism and maintain proper brain functions (source)
Egg whites are typically known as the 'protein powerhouse' of the egg, which yes, is somewhat true. BUT, the yolk contains 43% of the total egg protein and balances the amino acid profile of the whole food. Eating the whole egg as it is naturally meant to be eaten (as a WHOLE) becomes a powerhouse of nutrients. When you seperate the yolk from the egg, this can cause biotin deficiency and when you eat the WHOLE egg (yolk included) this can be prevented.
So me and eggs have been having quite a love affair lately. It is astounding how many eggs I go through each week, but what can I say, they are cheap, delicious, versatile and a nutrition powerhouse! Here are some ways I have been enjoying my eggs
Frittata: I have been making frittata's because they are great to make in a BIG batch, cut in portions and keep in the fridge to grab and go. I have been taking 6 eggs and mixing them with any and all veggies and extra protein I have on hand. The other day I made a frittata with 6 whole eggs, chopped frozen spinach, red bell pepper and diced asparagus. I beat the eggs, added the veggies and poured the mixture into a greased (with coconut oil) loaf pan. I baked it at 350 degrees for about 40 minutes. Once it was done, I cut it in half and there is breakfast for two days! (served with some fruit and avocado slices)
Over Easy: This method of cooking eggs comes in handy when I don't have a whole lot of time in the morning but still want to make a delicious and nutritious breakfast. Over easy eggs do not take a lot of time and are pretty easy to get the hang of after practicing a few times. I take 3 eggs and slowly crack them into a greased skillet (with olive oil or coconut oil). Once the white starts bubbling a bit, I flip over the eggs and let them cook for a mere 20 seconds. Done!
Hard Boiled: I ALWAYS have hard boiled eggs in my fridge. This is a great on the go snack or meal. They are also pretty mindless to make, so I usually make a batch of eggs while I am busy doing other things around my house. I place about 6 eggs at at time in a pot of water. I let the water come to a boil and after 5 minutes of boiling, I simply shut the heat off and let the eggs sit there. That's it! Good to go.
Omelet: I love omelets because you can litreally throw anything you have in the fridge inside and it will be delicious. I think I could eat a different style omelet everyday! I have made them 'sweet' style stuffed with sliced banana, almond butter and cinnamon, or if I am looking for more of a savory omelet, I toss in some vegetables that I happen to have on hand.
In the omelet below, I used chopped spinach and green pepper with smoked salmon and mushrooms. I know I just posed about the fact that I made this in an earlier post, but I had some emails asking for the exact recipe.
"Popeye Meets My Jewish Kitchen" Omelet
- 3 whole eggs
- 1/2 T olive oil or coconut oil (I love coconut oil for the flavor)
- 1/3 C chopped frozen spinach (can use fresh, just double the amount)
- 1/3 C chopped fresh green pepper (can use any color you like)
- 2 oz smoked salmon
- 3 button mushrooms, sliced lengthwise
- salt and pepper to taste
- Optional add ins: Basil, oregano, dill or thyme
- Crack 3 eggs in a bowl and whisk well with a fork. Set aside
- Place a skillet over medium heat and toss in the spinach and peppers. Cook for about 7 minutes, tossing throughout or until golden brown. In the last minute, throw in the mushrooms
- In that same pan, add a bit more oil of choice and pour the egg mixture over the vegetables.
- Cook on medium-low heat for about 5 minutes or until ready to flip
- Flip over, let cook for 1 more minute and serve hot
I ate a half of a grapefruit and a few slices of banana on the side
Sick of eggs already? Hopefully not...BUT I have another recipe for you meat lovers out there as well! I made this the other day completely on a whim, but it turned out fantastic so I wanted to share the love
Skillet Cooked Coconut Chicken with Onions and Tomatoes
Serves: 2, 3 or 4 (depending on your hunger level)
- 1 lb chicken breast
- 1-2 T coconut oil
- 1 small sweet onion, sliced
- 2 vine ripened tomatoes, cut into fourths
- 1 T basil
- Dice chicken in 1 inch cubes and set aside
- Place 1 T coconut oil in a skillet on medium-high heat (I used a dutch oven skillet which is AMAZING)
- Toss in the sliced onion and cook until softened or golden brown.
- Toss the diced chicken right into the skillet with the onions
- Toss in the sliced tomatoes
- Toss in the other 1 T of coconut oil
- let all of the flavors come togehter and cover the skillet for about 5 minutes.
- Open the cover and toss around. Stay close to the skillet and keep tossing the mixture with tongs until the chicken is cooked through.
- Add in the basil when the chicken is almost cooked through.
- Cover and simmer for about 5-10 minutes longer.
If you are looking for more delicious and flavorful chicken recipes...look no further!
Cheese Stuffed Chicken (Published in Oxygen Mag)
There you have it. Some food I have been enjoying this week! I really try to prep and cook big batches of food so I always have something to grab on the go, or at least a quick source of protein to make a delicious lunch dinner or breakfast.
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What is your favorite recipes with eggs or chicken?