Healthy Highlight: Eggs

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Eggs are one of our favorite go-to breakfast foods, but why do we rely on them so heavily? We know they are packed with protein, but what else makes them so good for us? Eggs are among the most nutritious foods on the planet, let's see what they have to offer.

  • One large boiled egg contains 22% of the RDA of Selenium, 15% of the RDA of Vitamin B2, and 9% of the RDA of Vitamin B12 and Phosphorus
  • Along with what is listed above, eggs also contain Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Vitamin A, Vitamin B5, Calcium, Zinc, and Folate
  • Accompanied by only 77 calories, a large boiled egg has 6 grams of protein, 5 grams of healthy fats, and various trace nutrients
  • Eggs raise HDL Cholesterol, the 'good' kind. People with higher HDL levels can have a lower risk of heart disease and stroke.
  • Choline is in eggs, which is very important because many people do not get enough in their diet, or even know it exists. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain.

Recipes:

Cheesy Vegetable Egg Dish (Tasteofhome.com)

  • 1 medium Zucchini, diced
  • 1 medium Onion, chopped
  • 1 can (4 ounces) Mushroom Stems and Pieces, drained
  • 1/4 cup chopped Green Pepper
  • 1/2 cup Butter, cubed
  • 1/2 cup All-Purpose Flour
  • 1 teaspoon Baking Powder
  • 1/2 teaspoon Salt
  • 10 large Eggs, lightly beaten
  • 2 cups 4% Cottage Cheese
  • 4 cups shredded Monterey Jack Cheese
  1. In a large skillet, saute the zucchini, onion, mushrooms and green pepper in butter until tender. Stir in the flour, baking powder and salt until blended.
  2. In a large bowl, combine eggs and cottage cheese. Stir in vegetables and Monterey Jack cheese.
  3. Transfer to a greased 2-1/2-qt. baking dish. Bake, uncovered, at 350° for 35-45 minutes or until a thermometer reads 160°.

The Easiest Egg Fried Rice (Healthynibblesandbits.com)

  • 4 large Eggs
  • 3 tablespoons Peanut, Vegetable, or Olive Oil
  • 1 cup diced Onion
  • 1 1/2 to 2 cups diced Mixed Vegetables (bell pepper, carrots, zucchini, ect)
  • 1/2 cup sliced Scallions
  • Pinch of Salt
  • 4 cups cooked overnight Jasmine Rice
  • 2 1/2 tablespoons Soy Sauce
  • 1/2 teaspoon Five-Spice Powder
  • Dash of Ground White Pepper
  • 1 to 2 teaspoons Toasted Sesame Oil
  1. Crack the eggs into a small bowl and beat them together.
  2. Heat a skillet with 1 tablespoon of the oil over medium-high heat. Once the pan is hot, add the beaten eggs and scramble them for about a minute. Transfer the eggs to a dish and turn off the heat.
  3. Drizzle the remaining 2 tablespoons of oil into a wok over high heat. Add the onions and cook them for about 1 to 2 minutes, stirring constantly. Add the mixed vegetables and white parts of the scallions and cook for 2 minutes. Season the vegetables with a pinch of salt.
  4. Add the cooked rice into the pan or wok and cook for several minutes, until the rice is heated through. If there are large clumps of rice, break them apart with the back of your spatula.
  5. Add the soy sauce, five-spice powder, dash of white pepper (optional) and sesame oil and stir to distribute the seasonings. Add the scrambled eggs and stir to mix again. Garnish with remaining sliced scallions. Serve immediately.

Mediterranean Eggs (Bettycrocker.com)

  • 1 teaspoon Olive or Vegetable Oil
  • 4 medium Green Onions, chopped
  • 1 medium Tomato, chopped
  • 1 tablespoon chopped Fresh Basil
  • 4 Eggs 
  • Freshly Ground Pepper
  1. Heat oil in 8-inch nonstick skillet over medium heat. Cook onions in oil 2 minutes, stirring occasionally. Stir in tomato and basil. Cook about 1 minute, stirring occasionally, until tomato is heated through.
  2. Beat eggs thoroughly with fork or wire whisk; pour over tomato mixture.
  3. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist. Sprinkle with pepper.