A Solid Case for an Egg-Based Breakfast!
Did you know that current scientific research says that people who eat a morning meal made with eggs feels fuller and consumes fewer calories at lunchtime than those who eat cold cereal for breakfast? I had to laugh when I read that. “DUH!” I thought—of course they feel fuller, they’re eating real food!
Science explains the real food issue this way: An egg, which contains around 72 calories, comes with six grams of protein, and protein is what keeps hunger at bay. Eggs also contain memory-boosting choline and vision-protecting lutein. Add to this that they are just delicious, and really, why would you choose cereal over eggs?
This is a solid case for an egg-based breakfast, wouldn’t you agree? And beyond the health benefits and deliciousness of eggs, is how versatile they are. Just to illustrate, FITNESS MAGAZINE shared 3 great ideas for tasty breakfast variations that can be put together in less than 15 minutes.
First, Marinara-Poached Egg, which offers 306 calories, 11 g of protein, an about 30 g of carbohydrate.
Heat a few tablespoons of olive oil in a small sauté pan over medium heat. Add some thinly sliced yellow onion (maybe 1/4 of the onion—it’s really to taste, though). Sauté until browned, about 5 minutes. Then add a pinch of red pepper flakes and some marinara sauce (maybe 1/2 cup). Heat sauce until warmed through, about 1 minute, then gently break 1 egg into it. Cover pan and simmer over low heat until white is firm, 5 to 7 minutes. This is delicious served with a whole wheat pita pocket that’s been toasted and torn into wedges.
Next, Spinach Omelet Roll-Up, which is 198 calories, has 10 g of protein and on 2 g of carbohydrate.
Whip one egg and cook it in a well oiled small pan 1 to 2 minutes or until egg is set; flip and cook about 1 minute more. Carefully slide onto a plate. In this same pan, sauté 1 cup baby spinach until wilted, about 1 minute. Spread 1 teaspoon prepared olive tapenade on cooked egg and sprinkle with 1 tablespoon crumbled goat cheese. Top with wilted spinach, roll up, and cut in half.
Finally, Tex-Mex Scrambled Eggs, which has 308 calories, 17g protein, and 21g carbohydrate.
In a small skillet pan-fry a corn tortilla until crisp, in a little butter or avocado oil, about 2 minutes on each side. Remove from heat and dice. In same pan, sauté a little jalapeño (about 1/8th), seeded and diced. Add some diced red bell pepper, green bell pepper, onion, and tomato (this is to taste). Whisk 2 eggs, add to pan and scramble with vegetables, then stir in diced tortilla. Top with 1 tablespoon sharp shredded cheddar and some chopped cilantro (to taste—we love it so I’ll add 1/2 to 3/4 cup!).
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Science explains the real food issue this way: An egg, which contains around 72 calories, comes with six grams of protein, and protein is what keeps hunger at bay. Eggs also contain memory-boosting choline and vision-protecting lutein. Add to this that they are just delicious, and really, why would you choose cereal over eggs?
This is a solid case for an egg-based breakfast, wouldn’t you agree? And beyond the health benefits and deliciousness of eggs, is how versatile they are. Just to illustrate, FITNESS MAGAZINE shared 3 great ideas for tasty breakfast variations that can be put together in less than 15 minutes.
First, Marinara-Poached Egg, which offers 306 calories, 11 g of protein, an about 30 g of carbohydrate.
Heat a few tablespoons of olive oil in a small sauté pan over medium heat. Add some thinly sliced yellow onion (maybe 1/4 of the onion—it’s really to taste, though). Sauté until browned, about 5 minutes. Then add a pinch of red pepper flakes and some marinara sauce (maybe 1/2 cup). Heat sauce until warmed through, about 1 minute, then gently break 1 egg into it. Cover pan and simmer over low heat until white is firm, 5 to 7 minutes. This is delicious served with a whole wheat pita pocket that’s been toasted and torn into wedges.
Next, Spinach Omelet Roll-Up, which is 198 calories, has 10 g of protein and on 2 g of carbohydrate.
Whip one egg and cook it in a well oiled small pan 1 to 2 minutes or until egg is set; flip and cook about 1 minute more. Carefully slide onto a plate. In this same pan, sauté 1 cup baby spinach until wilted, about 1 minute. Spread 1 teaspoon prepared olive tapenade on cooked egg and sprinkle with 1 tablespoon crumbled goat cheese. Top with wilted spinach, roll up, and cut in half.
Finally, Tex-Mex Scrambled Eggs, which has 308 calories, 17g protein, and 21g carbohydrate.
In a small skillet pan-fry a corn tortilla until crisp, in a little butter or avocado oil, about 2 minutes on each side. Remove from heat and dice. In same pan, sauté a little jalapeño (about 1/8th), seeded and diced. Add some diced red bell pepper, green bell pepper, onion, and tomato (this is to taste). Whisk 2 eggs, add to pan and scramble with vegetables, then stir in diced tortilla. Top with 1 tablespoon sharp shredded cheddar and some chopped cilantro (to taste—we love it so I’ll add 1/2 to 3/4 cup!).
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
Sources:
- www.thespruceeats.com
- www.diversedinners.com
- www.readyseteat.com
- www.bettycrocker.com
