Benefits of eating eggs
1. Excellent source of protein: Eggs are a complete protein, which means they contain all nine essential amino acids that your body cannot produce on its own. Protein is essential for building and repairing muscle tissue, as well as producing hormones and enzymes.
2. Rich in vitamins and minerals: Eggs are a good source of many essential vitamins and minerals, including vitamin A, vitamin D, vitamin B12, choline, iron, selenium and phosphorus. These nutrients are important for various bodily functions, including vision, immune health, bone health, and brain development.
3. May Improve Heart Health: Eggs have been shown to have a positive impact on heart health. Studies have shown that eating eggs can increase HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Eggs may also help reduce inflammation and improve blood vessel function.
4. May Support Weight Management: Eggs are a nourishing and satisfying food that can help you feel full and reduce your overall calorie intake. Eggs are also a good source of protein, which can help Stimulate metabolism and promote muscle growth.
5. May Improve Brain Health: Eggs are a good source of choline, an essential nutrient important for brain development and function. Choline is also important for memory and learning.
6. Muscle health: The high-quality proteins in eggs are particularly beneficial for maintaining and building muscle mass, making them a good choice for people who engage in physical activity.
7. Good for pregnant women: Eggs are an excellent source of high-quality protein, essential for the proper development of the baby’s tissues, muscles and organs. Additionally, it helps provide a feeling of fullness and sustained energy, which can be beneficial for managing appetite during pregnancy.
Overall, eggs are a nutritious and healthy food that can be eaten as part of a balanced diet.
Here are 5 delicious egg recipes
1. Egg Shakshuka
Egg shakshuka is a North African dish made with eggs poached in a spicy tomato sauce. It is usually served with bread or rice and is a delicious and filling option for breakfast, lunch or dinner.
Ingredients:
3 teaspoons of oil
1 medium onion, diced
1 red pepper, diced
4 cloves of garlic, finely chopped
2 teaspoons of paprika
1 teaspoon of cumin
¼ teaspoon chili powder
1 cup tomato puree, crushed by hand
6 large eggs
¼ cup chopped fresh cilantro leaves
Salt and pepper to taste
Instructions:
- Heat the oil in a large skillet over medium heat.
- Add onion, pepper and garlic and cook until softened, about 5 minutes.
- Add the paprika, cumin and chili powder and cook for 1 more minute.
- Add the crushed tomatoes and bring to the boil. Reduce heat to low and simmer for 15 minutes or until sauce thickens.
- Use a spoon to create 6 wells in the sauce. Crack an egg into each well.
- Cover the pan and cook over low heat for 5 to 8 minutes or until the eggs are cooked to your liking.
- Season with salt and pepper to taste and sprinkle with cilantro.
- Serve immediately with bread or rice.
Read also : Egg Recipes for Weight Loss: Ways to Add This Protein-Rich Food to Your Diet
2. Sweet aflatun egg
Sweet egg aflatun is a twist on the classic sweet aflatun recipe that uses eggs to add richness and flavor. It is a popular dessert and is often served on special occasions.
Ingredients:
1 cup of mawa
½ cup) sugar
2 eggs
¼ cup ghee
¼ cup rawa
¼ cup chopped nuts (almonds, pistachios and cashews)
Instructions:
- Grate the mawa and place it in a bowl.
- Add sugar, eggs, ghee and rawa to the mawa and mix well.
- Add the crushed nuts and mix again.
- Grease a baking dish with ghee and pour the aflatun mixture into it.
- Bake in a preheated oven at 180 degrees Celsius for 20 to 25 minutes or until the aflatun is golden and set.
- Let the aflatun cool completely before cutting it into squares and serving.
3. Tamagoyaki
Tamagoyaki, also known as Japanese rolled omelette, is a popular dish in Japan and around the world. This is a sweet rolled omelet made with eggs, sugar, soy sauce and mirin (sweet rice wine). Tamagoyaki is often served for breakfast, lunch or dinner and can also be used as a topping in sushi.
Ingredients:
4 large eggs
1 tablespoon dashi (Japanese soup stock)
1 teaspoon of sugar
1 teaspoon of soy sauce
1 teaspoon of mirin
¼ teaspoon of salt
1 tablespoon of vegetable oil
Instructions:
- In a bowl, whisk together the eggs, dashi, sugar, soy sauce, mirin and salt until well combined.
- Heat a tamagoyaki pan or small nonstick skillet over medium heat. Add a small amount of oil to the pan and coat the bottom evenly.
- Pour a thin layer of the egg mixture into the pan and stir to coat the bottom.
- Once the bottom of the egg mixture is set, use chopsticks or a spatula to roll it into a log.
- Add a small amount of oil to the pan and pour in another thin layer of egg mixture.
- Slide the rolled omelette to the side of the pan and pour the new egg mixture underneath.
- Once the bottom of the new egg mixture is set, wrap it around the existing omelette.
- Repeat steps 5-7 until all the egg mixture is used up.
- Once the tamagoyaki is cooked, slide it onto a plate and let it cool slightly.
- Cut the tamagoyaki into bite-sized pieces and serve.
Other tips to keep in mind:
- For a sweeter tamagoyaki, you can add more sugar to the egg mixture.
- For a tastier tamagoyaki, you can add more soy sauce to the egg mixture.
- If you don’t have a tamagoyaki pan, you can use a small non-stick pan. However, it may be more difficult to roll the omelet.
4. Egg and Avocado Toast
Egg and Avocado Toast is a quick, easy, and delicious breakfast or lunch option that’s also packed with nutrients. It’s a good source of protein, healthy fats and fiber, which will help you feel full and satisfied until your next meal.
Ingredients:
1 slice of wholemeal bread
¼ avocado, crushed
1 fried, poached or scrambled egg
Salt and pepper to taste
Instructions:
- Toast the bread.
- Spread the avocado puree on the toasts.
- Top with egg and season with salt and pepper to taste. Appreciate!
5. Egg and vegetable muffins
Ingredients:
5 whole eggs
1 cup spinach, chopped
½ cup red pepper, chopped
½ cup green pepper, chopped
2 green chilies, chopped
½ cup young green onions, chopped
½ tablespoon black pepper powder
½ tbsp chaat masala powder
3 to 4 tablespoons of grated cheese
Oil as needed
Instructions:
- Heat ½ tbsp oil in a kadai and add all the vegetables including red and green pepper, spring onion and spinach.
- Brown for 2 minutes and turn off the heat. Let it cool.
- On the other hand, take a bowl and break all the eggs, beat them properly and add green chilies, black pepper powder, chaat masala and salt to taste.
- Grease the muffin pan with the remaining oil.
- Once the vegetables have cooled, mix them with the eggs.
- Add the egg mixture to the muffin tin using a spoon and sprinkle with grated cheese.
- Bake for 15 minutes or until the muffin top is crispy. Serve fresh and hot.
Some egg recipes for your little ones
Here are some simple and nutritious egg recipes that little ones might enjoy:
1. Scrambled Egg Muffins: Beat eggs and pour into greased muffin cups. Add the diced vegetables and cheese. Bake until eggs are set. These bite-sized muffins are easy for little ones to handle.
2. Mini Vegetarian Omelette Bites: Make mini omelette bites by whisking eggs and pouring them into a muffin tin. Add finely chopped vegetables like peppers and spinach. Bake until set.
3. Egg and Cheese Quesadilla: Make a toddler-friendly quesadilla by placing scrambled eggs and cheese between two small tortillas. Cut into bite-sized pieces for little hands.
4. Egg Salad Sandwich: Mix the chopped hard-boiled eggs with a little mayonnaise and mustard. Spread it on wholemeal bread for a tasty, protein-rich sandwich.
5. Sweet potato hash and egg: Brown the grated sweet potatoes and scrambled eggs in a pan. Mix them together for a nutritious and colorful hash.
6. Banana and Egg Pancakes: Mash a ripe banana and mix with beaten eggs for simple, flourless pancakes. Cook in small portions for toddler-sized pancakes.
7. Egg and Vegetable Muffin Cups: Mix the beaten eggs with the finely chopped vegetables. Pour into a muffin tin and bake until set. These mini muffin molds are easy for little ones to handle.
Enjoy these delicious and nutritious egg recipes with your little one!
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