6 Incredible health benefits of eating eggs for breakfast (recipes included)
10/21/2020 / By Joanne Washburn / Comments
6 Incredible health benefits of eating eggs for breakfast (recipes included)

The humble egg has quite an incredible list of health benefits. Loaded with proteins, beneficial omega-3 fats and a host of other essential micronutrients, it’s no wonder eggs are a staple in balanced diets.

Health benefits

Listed below are some of the amazing health benefits of eating more eggs on the regular.

  1. Improves eye health – Eggs contain key plant nutrients necessary for protecting the eyes as you age, such as lutein and zeaxanthin. They double as antioxidants to counteract negative effects of aging on our eyes.
  2. Supports weight loss – Eggs are a great addition to a weight loss diet. Because of their high protein content, eggs are highly filling foods. Unlike refined carbs, eggs also provide “cleaner energy” for better stamina and performance during exercise sessions.
  3. Boosts cognitive abilities – Eggs are rich in choline, a micronutrient often grouped with B vitamins. Studies show that choline is essential for overall brain health, as well as fetal brain development.
  4. Promotes optimal heart health – Despite its high cholesterol content, studies have shown that eating eggs resulted in higher levels of good cholesterol, as well as lower levels of bad cholesterol. This combo is ideal for minimizing the risk of heart disease, stroke and heart failure.
  5. Supports growth and development – Eggs contain a little bit of everything – protein, minerals, vitamins and antioxidants. So it should come as no surprise that eggs are incredibly beneficial for young, developing bodies.
  6. Maintains optimal hormone balance – Minerals in eggs, such as iodine and selenium, help regulate our hormone levels. In the long run, having normal hormone levels can stave off health issues that stem from hormonal imbalance, such as headaches, bloating and irregular periods.

Recipes

Tired of the same old scrambled, sunny side up or boiled egg? Here are some healthy egg recipes you’ll surely love to try!

Spinach scrambled eggs

Scrambled eggs can get old really quickly if you don’t change things up. Featuring fresh spinach leaves, this recipe introduces a unique texture, a nutritional punch and a beautiful color to the ever-reliable scrambled egg.

Ingredients:

  • 6 large eggs
  • 1/2 cup spinach leaves, chopped or torn
  • 3 tablespoons skim milk
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper

Preparation:

  1. Heat a large skillet over medium-high heat and grease it.
  2. In a bowl, whisk the eggs, then add the milk. Season with salt and pepper.
  3. Pour the egg mixture into the heated pan. Keep stirring as it cooks.
  4. When the eggs begin to take form, add the spinach leaves.
  5. Continue cooking until the eggs are scrambled well.
  6. Transfer onto a plate and serve.

One-pan egg and veg brunch

With fiber-rich courgette, protein-packed eggs and nutrient-dense peppers, this well-rounded dish makes for a filling and nutritious breakfast for kids and adults alike.

Ingredients:

  • 4 eggs
  • 2 bell peppers, chopped
  • 2 spring onions, finely sliced
  • 1 garlic clove, crushed
  • 1 sprig thyme
  • 1 courgette, chopped
  • 1 small piece of butter
  • 1 1/4 cups baby potatoes, halved
  • 1/2 tablespoon rapeseed oil

Preparation:

  1. Boil the potatoes for 8 minutes or until tender. Drain.
  2. In a large pan, heat the oil and butter. Cook the courgette, peppers and potatoes.
  3. Season the vegetables with salt and pepper and cook for 10 minutes or until brown.
  4. Cook the spring onions, garlic and thyme for 2 more minutes.
  5. Make four spaces in the pan and crack in the eggs.
  6. Cover the pan and cook for 4 more minutes.
  7. Serve as-is in the pan or with toast.

Egg and rocket pizza

Nutrient-rich rocket, also called arugula, can be a little bitter on its own. Tone it down with this quick and simple egg and rocket pizza recipe.

Ingredients:

  • 2 eggs
  • 2 tomatoes
  • 2 seeded tortillas
  • 1 roasted red pepper
  • 1/2 red onion, thinly sliced
  • 1/3 cup rocket leaves
  • 2 tablespoons tomato puree
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped dill
  • Olive oil

Preparation:

  1. Heat the oven to 390 F. Lay each tortilla on a baking sheet.
  2. Brush the tortillas with oil. Bake them for 3 minutes.
  3. Chop the pepper and tomatoes.
  4. In a bowl, combine them with the puree, dill and parsley.
  5. Once done, flip the tortillas and spread the tomato mixture.
  6. Break an egg into the center of each tortilla. Bake for 10 minutes.
  7. Serve with the red onion slices and fresh rocket leaves.

Falafel Scotch eggs

Scotch eggs are ideal picnic foods. But instead of using sausage meat to coat the eggs with, make a healthier crust with chickpeas and wholemeal breadcrumbs. Here’s how to do it:

Ingredients:

  • 9 large eggs
  • 2 large onions, chopped
  • 2 garlic cloves, crushed
  • 1/2 small pack fresh coriander leaves
  • 1 3/4 cups chickpeas, drained
  • 1 cup wholemeal breadcrumbs
  • 1/3 cup dried breadcrumbs
  • 5 tablespoons plain flour, plus extra
  • 3 tablespoons sesame seed
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 1 tablespoon olive oil, plus extra
  • Sunflower oil

Preparation:

  1. Put 8 of the eggs in a pan with cold water. Bring it to a boil, then cook the eggs for 5 minutes.
  2. Using a slotted spoon, remove the eggs from the pan and plunge them into a bowl with cold water.
  3. While the eggs are cooling, saute the onions and garlic in sunflower oil.
  4. Season with ground cumin and coriander and continue sauteing.
  5. Once done, transfer the cooked onions and garlic in a food processor.
  6. Toss in the chickpeas and coriander leaves. Pulse until chopped.
  7. Stir in the wholemeal breadcrumbs, flour and remaining egg.
  8. Divide the mixture into 8. Flatten each one until it’s large enough to wrap the egg with.
  9. Peel the cooled eggs. Roll each one in flour, then cover it with a falafel wrap.
  10. Repeat until all the eggs are wrapped.
  11. In a small dish, mix the dried breadcrumbs and sesame seeds.
  12. Roll each finished egg in this mixture.
  13. Heat a deep saucepan and half-fill it with sunflower oil.
  14. Cook a couple of eggs at a time until golden and crisp.
  15. Let drain to remove excess oil. Season to taste with salt and serve.

Eggs have enjoyed global popularity for thousands of years. Rich in macro- and micronutrients, eggs are one of the healthiest foods you can eat no matter the time of day. Make sure to eat more eggs as part of a nutritious diet to reap their nutritional benefits.

Sources:

OrganicFacts.net

TheSpruceEats.com

BBCGoodFood.com 1

BBCGoodFood.com 2

BBCGoodFood.com 3

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