All about Eggs + two recipes!

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Hola everybody and welcome back to the nutrition blog. Today we are highlighting eggs, a humble pantry essential that is inexpensive, versatile and nutrient-dense. Whether you bake, boil, fry, poach or scramble them, eggs are friends to chefs and college students alike. So, in an attempt to honor the huevo I’d like to first lay out their nutritional profile and then give you all two creative ways to use eggs in your cooking :)

Nutritional breakdown

Calories: 75

Fat: 5g

Protein: 7g (*the highest biological value (or gold standard) for protein)[1].

Vitamin D: 21% RDI

Vitamin A: 10% RDI (*good for healthy eyes, strong immunity & strong bones)[1].

However, not all eggs are created equal. If you enjoy eggs, and eat them frequently, it’s worth buying the best quality you can afford. There are a few categories of eggs: free-range, vegetarian, omega3 enriched, and organic. “Hens given feed that is free of animal products produce vegetarian eggs, while those given all-organic feed produce organic eggs” [1]. Considering the difference is around a dollar or maybe two, and the quality can vary greatly, I’d say it’s worth it to invest in the better quality. You may even see a difference in the color and shade of the yolk. I like to think that a happy chicken makes happy eggs and those eggs are going to make the best kind of fuel. As the saying goes “you are what you eat”- so why not eat the best you can. 

Banana Buckwheat pancakes

(makes 3-4 big pancakes)

1 very ripe banana (the browner, the better)

1 egg

50g flour (I use buckwheat, though all purpose, almond, whole wheat would all work)

1/2 tsp baking soda

pinch of salt & cinnamon

splash of milk to thin it out OR chia seeds to thicken it (trust your pancake instincts here)

Add ins: blueberries, chocolate chips, other fruit

Instructions:

1. Combine everything in a bowl. Heat a large skillet over medium high heat. Add in cooking oil of choice.

2. Spoon in pancake batter to desired pancake size. Allow to cook 3-4 minutes until little bubbles start to form and then flip, cooking for another 2 minutes or until golden on the other side.

3. Top with peanut butter, honey, jam or whatever your heart desires and enjoy!

Shakshuka (from my ecookbook Travel to Table) [2]

Ingredients:

    • 2 14oz cans diced Italian tomatoes

    • 6 fresh whole eggs (room temperature)

    • 1 cup diced onion (approximately 1 medium white onion)

    • 2 T tomato paste

    • 1 clove garlic

    • 1 tsp cinnamon

    • 1 tsp cumin

    • 1 tsp paprika

    • 1 T olive oil

    • Pinch of cayenne pepper

    • Salt and pepper to taste

    • Fresh cilantro to top (optional)

Directions:

1. Remove eggs from refrigerator about 2-3 hours in advance to reach room temperature before cooking.

2. Sauté onions in olive oil on medium heat for about 3-4 minutes, or until fragrant.

3. Add in garlic and spices (minus the salt) and sauté for an additional minute or two.

4. Add tomatoes, stir, and allow to cook for another 10 minutes or so. There should be minimal liquid in the mixture before you add the eggs, no more than 2 tablespoons. 

5. Make 6 indentations in the tomato mixture with the back of a tablespoon and gently crack one egg into each hole.

6. Increase heat slightly, cover with a lid, and allow to gently cook for another 1-2 minutes. Keep an eye on it and don’t let the egg yolks set. 

7. Remove from heat, top with fresh cilantro and serve immediately in the same pan. My recommendation would be to add some thick rustic bread, or pita, to the side when serving. Enjoy!

Thank you for stopping by this week for another blog post and I hope that you found some creative ways to use this simple ingredient. Happy cooking and until next week!

Xoxo,

Alexandra 

Sources:

1. Zelman, Kathleen M. “Good Eggs: For Nutrition, They're Hard to Beat.” WebMD, WebMD, 2019, www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#2 

2. Travel to Table ecookbook https://www.alexandratempletonfit.com/ecookbook