Did you take the challenge last week and try oats in a new or different way?

Remember, our better breakfast challenges this month are all intended to help you and your family reduce the amount of ultra-processed foods in your morning routine.

We started with super kid-friendly ideas, then covered cholesterol-sponging oats, and this week we are turning our attention to eggs!

 

Do you know someone (maybe it’s you?) that says, “I don’t like eggs”?

Well, here I go…I am going to throw my husband, Scott (Krista’s Scott!), under the bus because this used to be him.  Many years ago, we both had a whole list of foods we THOUGHT we didn’t like, and at the top of his list was eggs.  For years, he wouldn’t touch anything with eggs – no omelets, no scrambled eggs, no breakfast burritos…nothing!

Then, he finally got up the nerve to try an omelet at work.  The specks of ham and sparse vegetables left little room for flavor and all he remembers is it was “rubbery and flavorless.”  I still remember him coming home saying, “That’s it, I officially do not like eggs!”  This was the point where we were obviously still trying to figure it out!

 

Then, similar to the mushroom experience we mentioned last week, we began to discover other foods that caught us saying, “maybe I do like those!”  So I finally convinced him to give it one more try.  This is when we met the Brussels Sprouts Hash.  We were both left saying, “WOW, I had no idea eggs (or Brussels sprouts for that matter) could taste like that!”

Then, we tried the Sweet Potato Kale Frittata…and with its truckload of vegetables it was popping with flavor.  We were 2 for 2!  Now?  We both LOVE eggs and eat them multiple times each week, prepared in a variety of different ways!  And, I know this may make some people cringe…we especially LOVE those runny yolks!

 

Why eggs for breakfast?

There are many great reasons to enjoy eggs at breakfast.

Nutrition!  Many consider eggs to be “a perfect food” because there are so many nutrients jam-packed into one small package!  Eggs are loaded with nutrients including vitamins B12 and D as well as good fats and antioxidants.  They also contain:

• • Choline, which helps keep cell membranes functioning healthy and normal.
  • Anti-clotting agent to help prevent heart attacks and strokes.
  • Lutein, which can help your vision and prevent macular degeneration.
  • Nutrients essential for helping with concentration, attention and memory retention…and to help prevent Alzheimer’s Disease!

Energy!  Eggs are a great source of protein and healthy fats, which help boost your energy in the mornings and keep you full until lunchtime.

 

Instead of what?!

Some people have avoided eggs because of cholesterol concerns.  If these people have avoided eggs and, instead, turned to highly processed cereal, bagels or Danishes, this decision was likely more detrimental for their health.

Just in case you are wondering, some of the nation’s top experts have now determined that cholesterol in the diet is no longer considered a “nutrient of concern.”

Experts now tend to agree that eating foods with cholesterol does NOT significantly affect our blood cholesterol or risk of heart disease!  Blood cholesterol is influenced more by saturated fats and trans fats (which of course, are found in many processed foods!).

 

Variety matters!

Obviously, it’s probably not a good idea to eat a three egg and cheese omelet every morning for breakfast.  But incorporating eggs into your breakfast a couple times each week, especially when combined with a ton of veggies, is a great way to keep your body nourished and help you stay energized and focused all morning long!

 

This Week’s Challenge!

Are you noticing a theme here?!  Our challenge to you for this week is to try eggs in a new or different way!

 

To give you a little inspiration, here are a few ideas:

Frittatas!  They may sound fancy, but they are super-easy to prepare (no flipping or folding required) and are similar to a veggie-loaded omelet or a crustless quiche.   Plus, they serve at least 4 people and the leftovers are great for a quick breakfast later in the week.  A couple great ideas include the Summer Harvest Frittata and the Sweet Potato Kale Frittata.  Plus, you can make a batch of the Mini Frittatas and heat them up for an easy grab-and-go breakfast.  Check out our coaching tip for more!

Mug O’ Eggs!  Put those oversized coffee mugs to work…it’s basically like making an omelet in a coffee mug!  And it only takes a few minutes.  Our coaching tip provides ideas on different varieties and a couple you may want to consider include the Savory Florentine and the Sweet & Fruity versions.

Baked!  Baking eggs in the oven with the right combination of ingredients can be an eye-opener!  We have heard some people go from saying “I don’t really like eggs” to “Wow, that was amazing!” after trying some of these recipes.  A few to try include the Egg in the Hole Acorn Squash (especially great in the fall), the Butternut Squash Shakshuka, the Chipotle Huevos Rancheros and the Stout Beer Breakfast!

Poached!  We used to think this was something only a trained chef could do.  Once we discovered how easy this can be, it opened up a whole world that we had been missing out on!  As you can see in this video, it can be as simple as bringing some water to a boil, drop the eggs in, cover and set the timer for 3 minutes.  And, if you want to make poached eggs for a crowd, check out this muffin pan method.  There are SO MANY ways to enjoy poached eggs including the Brussels Sprouts Hash, Polenta Bowl with Spinach & Sausage, Farmers’ Market Hash and Bi Bim Bop!

Wrap them up!  Remember, breakfast burritos are simply a variety of ingredients rolled into a tortilla.  You can use whatever ingredients you are in the mood for, and eggs are a great addition.  A good rule of thumb is one egg per burrito.  If you are planning to reheat them, you might want to slightly undercook your scrambled eggs to keep them from becoming too dry when you reheat them.  Some absolutely delicious options include the Pesto Veggie Breakfast Burrito, Chicken Bulgogi Breakfast Burrito, Mediterranean Breakfast Burrito and the Cajun-Inspired Breakfast Burrito.  Check out our coaching tip for more tips and ideas!

 

Share with us!

What are you going to do this week to incorporate eggs into your morning meals?

 

 

For more information on nutrition and eggs…

Dietary Guidelines for Americans (see page 72)

Harvard School of Public Health Overview

American Heart Association article