Happy New Year! As we sit here writing out new goals for the new year, we ponder as to where the last year went. It seems it was only yesterday that we were scribbling down the words “eat better”. So here we are, once again making that commitment to be better to our bodies by eating better and fueling our hunger with real food.
While we typically eat more real food opposed to processed, we still feel we could do a little better. The top of our list reads that we should add more garden fresh ingredients to our everyday meals and to cut back on red meats. Another area of improving our eating habits is to make more of an effort of starting out the day with a filling but healthy meal.
I like to get my morning workout in before the day starts for most people, which means by the time I get home I am ravenous. Over time, I have found that if I add an egg to my morning routine, I am satisfied for a few hours and will not snack on junk that is lurking in the pantry. Often I include that egg with a big bowl of grains or legumes. Recently, I have been enjoying baking them with a little bacon and rich greens such as kale or spinach. Lenny on the other hand, likes to keep some hard-boiled eggs in the refrigerator as a quick go-to protein snack in the afternoon before he hits the gym or when he needs a quick pick me up.
Whether you prefer to enjoy your eggs in the morning or afternoon, eggs are a great source of real food over heavily processed or synthetic foods. For instance:
- Eggs are all-natural and provide one of the highest quality proteins of any food available. One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV), and nearly half is found in the yolk.
- Eggs are all-natural and packed with a number of nutrients. One egg has lots of vitamins and minerals, high-quality protein and antioxidants, all for 70 calories.
- Eggs are an excellent source of choline and selenium, and a good source of high-quality protein, vitamin B12, phosphorus and riboflavin.
To learn more about how American Egg farmer’s are making a difference, check out their good-egg program, which we are huge supporters of. Together we can all make a difference in our lives as well as others by supporting American Egg farmers.
How are you going to add eggs to your New Year’s resolution of eating better at home?
Recipe: Baked Eggs
* inspired by Incredible Edible Egg
** serves two
- olive oil spray
- 2 slices bacon, cut into small dice
- 8 cremini mushrooms, cleaned and cut into slices
- 1 small shallot , finely diced
- 1 bunch kale, washed, stem removed and thinly slices
- 2 eggs
- 6 teaspoons half and half
- parmesan cheese
- Preheat oven to 325.
- Lightly spray either the ramekin or mini cast iron pans with olive oil. Place on a baking sheet and set aside.
- In a large frying pan over medium heat cook the bacon until lightly golden; about 7 – 9 minutes. Stirring often.
- Add the shallot, stir and cook for 2 minutes.
- Add the mushrooms and cook until golden brown and soft. This will take about 6 minutes.
- Add the kale, stir and cook just until wilted, about 2 minutes.
- Divide the mixture between the ramekins, making a small well in the middle. Add the egg to the well.
- Pour 3 teaspoons of half and half over each egg.
- Sprinkle with a small amount of parmesan cheese.
- Place in the oven and bake for 13 – 15 minutes, until whites are set and the yolk begins to thicken but is not hard.
Disclosure: We are compensated members of the American Egg Board (AEB). As always, all opinions expressed are my own.