Eggs are a staple in breakfast meals, but rather than frying or scrambling, try making a frittata. Whisk together eggs, milk, cheese and chopped vegetables. Put the mixture in a cast iron pan or baking dish and bake in the oven at 350 degrees for 20 to 25 minutes. Serve alongside roasted potatoes and top with salsa or fresh herbs. Using a muffin tin to make mini frittatas is a great idea for a nutritious, on-the-go breakfast.
LUNCH: EGG SALAD
Eggs can also be a good protein source in salads at lunch. Add a hard-boiled egg to a bowl of salad greens or make a classic egg salad. To make boiled eggs, bring a pot of water to a boil and carefully place eggs in the water. After 7 to 8 minutes, drain boiling water and put the eggs in ice water to cool. Peel, chop and mix the eggs with chopped celery, onion, small bits of bacon, white vinegar, Greek or plain yogurt, and seasoning. Pair your egg salad with crackers, a piece of whole-grain bread, or romaine lettuce.
Who said that eggs can’t be eaten for dinner? Shakshuka is a Middle Eastern dish that is satisfying to eat and easy to make. Sauté onion, garlic and red pepper in a cast iron pan. Add canned or fresh diced tomatoes, tomato paste and seasoning. After simmering for 5 to 10 minutes, create small dips in the dish with a spoon and crack an egg into each dip. The shakshuka is done when the eggs are cooked. Serve with hot, toasted whole-grain bread.
Eggs are an easy, versatile and affordable protein source, so try these recipe ideas to add nutrient density to any meal. You can’t go wrong with a good egg!