Eggs are a nutrient powerhouse but they're also incredibly fun to play around with in the kitchen. They go with so many different cuisines, flavors and offer a wide variety of textures.
What is your favorite? Breakfast, lunch and dinner-- all are fine by me! Here are three on repeat in my kitchen this month.
THREE EGG DISHES
1 --French Frittata from the Slim Down Recipe Club
2 --Middle Eastern Influence: Sauteed zucchini + egg + cottage cheese topped with Za'tar seasoning
3 --Spring Egg Bake
NUTRITION DOWLOAD
They are a great source of protein. Compared to many quality meats that are super affordable, around $4-8 per pound, eggs are HALF that in price.
This makes it easy to feed a crowd or make ahead a strong protein source for quick meals.
They are also an excellent source of healthy fat and cholesterol.
In addition to protein, they contain healthy fats, including cholesterol that our bodies need for brain power and hormone balance. Did you know they also contain a source of B vitamins, calcium and antioxidants?
EGGS EVERY DAY ARE OK
Don't worry about cholesterol-- that's old (wrong) information and the research shows that egg consumption does not contribute to serum cholesterol (the sticky fat in your blood).
While I advocate alternating high fiber breakfast with high protein ones, you certainly should try adding some veggies to eggs, which lend well to different textures and flavors they add. Adding a cup of veggies or 2 cup greens to your egg dish significantly increases the fiber of your meal, which can help LOWER bad cholesterol.
WHAT NORA IS MAKING
Food at holidays is one of my greatest delights. I cannot wait to gather friends and family for a beautiful spread on the table after we attend church on Easter Morning. Since guests will be arriving quickly, I am hosting a brunch menu where everyone can bring something easy to share or serve room temperature.
Spring Easter Brunch for 20
Spring Egg Bake
Everything Bagels Board with Smoked Salmon + Cream Cheese
Pickles and Red Onion
Arugula Salad with Radishes, Peas, Mint + Meyer Lemon Vinaigrette
Roasted Asparagus
Roasted Carrots with Coriander + Dill
Crispy Bacon
Chocolate Swirl Brioche Bread
Cinnamon Rolls or Hot Cross Buns
Honey Glazed Ham
Lemon Ricotta Cupcakes with Lemon Buttercream
RECIPE OF THE MONTH
Spring Egg Bake
What's not to LOVE about a secret ingredient in this Spring Egg Bake?
I am always looking for new way to help you stay on track with simple, delicious high energy recipes. Here's the recipe for an 8X8 pan (that's the one you usually make brownies in ...but this helps you to get VEGGIES in at breakfast.)
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8 eggs
1/2 cup cottage cheese
1 tsp black pepper
1 Tb. Onion Salt seasoning blend from Trader Joe's
2 cups frozen chopped spinach
1 cup frozen "riced" cauliflower
Non-stick spray
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Heat frozen spinach in a microwave safe bowl for 3 minutes until cooked. Stir and add frozen cauliflower, and microwave 1 more minute. Drain any extra liquid.
Spray pan with non-stick spray generously. Whisk eggs and cottage cheese together. Add veggies and seasonings and pour into pan.
Bake at 350 for 22-25 minutes until eggs are firm but not dry. Let cool and slice into squares.
Nutrient highlights: Fiber from spinach and cauliflower, Protein from cottage cheese and eggs, Healthy fat from eggs.
Have a beautiful Easter everyone!
TTYL,
Nora
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