Posts Tagged ‘eggs’

postheadericon What Can I Eat? – Should be Rephrased to What Should You Eat!

What Can I Eat?

What Can I Eat? There are lots of healthy choices!

What Can I Eat?

So how many times have you found yourself standing in front of the refrigerator or pantry thinking, “what can I eat”? Maybe there’s not much in there because it’s time for a trip to the store. Or maybe you’re starting to get tired of eating the same ol’ thing and are looking for something new to eat. Or maybe… your body is telling you that it’s time to find a few new foods that are deemed healthy and nutritious to eat. Just maybe your body is speaking to you, telling you that it wants you to choose a few foods that can help you feel energized and feeling good throughout the entire day.

Food

Eating food is necessary to live, we all know this. But eating healthy food is essential if you want to give your body the necessary nutrients it needs to function properly. Unfortunately, we live in a society of fast and convenient foods. A society where food is something that is viewed as more of a product rather than a real, wholesome food that we need to eat to keep ourselves fit and strong. Fortunately, the truth about our current food systemis finally beginning to come out, informing us on all the extreme wrongs that are taking place in every single aspect of how food is brought to our table.

Food Choices

Try to make a conscience decision every single day when it comes to choosing the foods you’re going to eat. When you’re deciding on what your next meal is going to be and find yourself asking the ‘what can I eat?’ question, stop for a minute and think, ‘should I eat this food?’ ‘why am I eating this food?’ ‘is this food good for me?’ So, maybe the original question, ‘what can I eat?’ should be turned into ‘what shouldI eat?’.

Healthy Food Choices

FruitOatmealScrambled Eggs with Tofu • Whole Grain Pancakes or Waffles • Yogurt • Cereal – Grape Nuts

 

postheadericon Quiche – A Healthy, Versatile Breakfast that Anyone is Sure to Love!

Quiche

Quiche – Fancy, Healthy, & Delicious!

Quiche

Quiche makes a really great (and healthy!) breakfast meal because it’s not only so easy to make, you can add your own choice of ingredients making it your very own healthy breakfast that will keep you feeling good throughout the day. A quiche can be described as an open-faced pastry with a filling that consists of eggs and cheese as the main ingredients. A quiche is a French food dish that has been around for hundreds of years, and can be served for breakfast, lunch, or dinner. Quiche is a very versatile dish! You can make quiche with a crust or without, it’s up to you! You can cheat (as many of us do!) and buy a store bought pie crust, or you can make your own with the recipe below.

Easy Quiche Recipe

This is one of my favorite quiche recipes because it’s so simple to make. You basically add all the ingredients into one big bowl and then pour it into a well-greased pan to bake in the oven for 45 minutes.

Ingredients

6 large free-range chicken eggs 1 cup shredded sharp cheddar cheese (or your favorite!) 1/2 cup non-fat milk 1 tbsp butter, optional 1 tbsp cream, optional Add-Ins -Extra Sharp Cheddar Cheese, Swiss Cheese, Goat Cheese, Brie Cheese -Mushrooms -Spinach, Kale, Broccoli, -Onion, Green Onion (sauté onions first for flavor and texture) -Tomatoes, Red/Green Bell Peppers -Sausage, Bacon -Crab (also add 1/8 cup of mayo)

Directions

Add the eggs and milk together in a large bowl and mix well. Add the cheese along with any or all ingredients you want in the quiche, and gently mix well again. Pour into a well-greased 9 x 9 pan, and put into a 375° oven for @ 45 minutes. Quiche is done when it is a nice golden brown on the top and fairly firm to the touch.

Pie Crust

Mix 1 cup of flour with @ 2/3 stick of unsalted cold butter (cut into small cubes) and 1/2 tsp salt. Add in a little less than 1/4 cup of olive oil and 1/4 cup of cold water. Mix well and then add the egg. Use your fingers or a pastry knife for best results. Put in fridge for about half an hour. Take out, roll out, and press into pan. Easy!

Tips

If you want to watch your cholesterol, use an egg substitute. If you’re vegan, use almond or rice milk instead of cow’s milk, as well as a vegan cheese instead of regular cheese. If you’re a vegan or vegetarian, use vegan bacon. or soy sausages.

 

postheadericon A High Protein Breakfast- This Egg Recipe is Delicious and Nutritious!

Egg with Tofu & Spinach

Egg w/ Tofu & Spinach

Egg

The incredible, edible egg. That was a big-time slogan for eggs many moons ago. I believe it came about right after there were some reports about them being high in cholesterol(which they are) and the egg industry wanted to get the word out that eggs were a healthy choice when it came to eating. Both the slogan and the tune are quite catchy, making this 30+ years old slogan one that is still quite popular.

Egg Recipes

Egg recipes are very popular! An egg is full of lots of great nutrients, of which one is protein. You can add in a little bit of tofuand spinach and you’ve got a healthy breakfast that’s full of protein! Ingredients 2 large eggs Tofu -about 2 ounces Spinach – michael kors bags outlet about 4 ounces (if leaves are large, cut up with scissors to make it easier to eat) Oil or butter for the pan Dash of salt Directions Turn on the burner to medium heat and add oil to keep the ingredients from sticking. Add the spinach and cook for a few minutes or until it starts to soften. Add the already crumbled tofu into the pan and cook for a few more minutes. If you’re new to using tofu you can experiment with cooking it a little quicker or a little longer to find out how long to cook it so that it meets your specific tastes. Scramble the eggs in a bowl and when ready, add to the tofu and spinach mixture cooking in the pan. You may need to add a little more oil or butter first so the eggs won’t stick. Stir often as eggs like to stick to the pan and will cook rather quickly.

Add-Ins

Depending on what you like, you can easily add or substitute one of more of the below high-protein ingredients into your scrambled egg recipe so you can make it exactly how you like it!. Additional High Protein Ingredients/Suggestions/Substitutes • Mushrooms • Asparagus • Kale • Tomatoes• Onions

High Protein Bread

Add some high protein bread (I like mine toasted) on the side! • Mixed Grain Bread – @ 16% protein per serving • Whole Wheat Pita Bread – @ 15% protein per serving • Sourdough – @13% protein per serving Add some fried potatoes for more protein – @ 16% in a 1 cup serving

 

postheadericon Factory Farms – The Truth About Eggs and Where They Come From

Factory Farm for Chickens

When you go to the store to buy eggs, what is your criteria for choosing the eggs? Price? Quantity? Nutritional content? For years I would choose whatever eggs were least expensive. I mean, an egg is an egg, right? Wrong! Unfortunately, eggs are not all equal. I first learned this a few years ago when I watched a documentary on how (the majority) of eggs got from the farm to the store. A lot of companies keep chickens in small, filthy cages in factory farms where they aren’t even given enough room to stand up, rendering them so helpless that they are not even able to stand or walk if they were taken out of the cage. This broke my heart. Additionally, the food the chickens are fed are full of antibiotics due to their appalling living conditions, which gets passed on to the consumer. Sorry to be such a downer, but this is the truth for the majority of eggs that are produced in the United States.

Factory Farms

Factory farms are much too prevalent in our society, which is due to (what factory farms feel is) the need to keep up with supply and demand. Although I completely understand the need to supply the public with food, there are certainly other, natural ways to make this happen. It’s just that these other ways – free-range – are not as economical and/or practical. And since everything seems to revolve around the almighty dollar, (most) companies are making the choice to save money rather than provide humane ways for the animals that are providing our food to live. Sad! Animal suffering should not even be an option… Personally, I do not want to support factory farms where eggs came from chickens that had to experience such abuse. Instead, I’ve made the decision to buy only eggs that have come from free-range (happy!) chickens. NOTE: Cage-free and free-range are not the same thing! Cage-free can mean the chickens are only allowed to roam indoors, while free-range means the chickens are able to roam around outdoors, where they belong.

 

postheadericon Are Eggs Healthy? – Is There Really a Difference Between Eggs?

Brown & White Eggs

Fresh eggs are the best! I love eating eggs that are scrambled, fried, over-easy, poached, hard-boiled, soft-boiled, hmmm… am I forgetting something? Eggs are so versatile, making them one of my favorite breakfast foods, for sure!

Egg Differences

- Brown vs. White Did you know the only difference between brown and white eggs is the color? There is no nutritional difference when it comes to brown and white eggs. Brown may cost more simply due to the fact that brown hens are larger (when compared to white hens) and thus require more food.

Egg Health

So are eggs healthy to eat? The general answer is yes, if they come from happy chickens, as well as being eaten in moderation. Of course, different people could have different nutritional needs, which makes it necessary for everyone to fully understand and thus be aware of their own particular nutritional needs.

Nutrition in Eggs

One large egg contains about 70 calories, of which 45 of those calories are derived from fat. Small amounts of sodium, vitamin A, vitamin B12, riboflavin, calcium, and iron, as well as a few other vitamins and minerals are also included.

Protein in Eggs

One large egg contains about 6 grams of protein, which is almost 15% of the recommended daily amount of protein. Protein is an essential nutrient that should make up roughly 25% to 35% of your daily caloric intake.

Cholesterol in Eggs

Eggs are high in cholesterol, meaning that if you need to watch your cholesterol intake, you’ll want to limit how many you eat both daily and weekly. One large egg contains about 211 mg of cholesterol, which is nearly 70% of one’s recommended daily intake! So what is Cholesterol exactly? Cholesterol is a fat-like, waxy substance that is made in the body’s cells, the liver, as well as found in certain types of foods (dairy products). Although the body needs some cholesterol, too much can lead to heart disease.

Bottom Line

Eating an egg for breakfast, or for that matter any time of the day, can help give you some of the essential nutrients that your body requires to keep it fit and strong. Be sure to check out some of the breakfast recipes in order to find out some new and delicious ways you can eat this whole food.

 

postheadericon French Toast – How to Make Delicious & Healthy French Toast for a Special Breakfast

French Toast Special Treat!

This is a fancy version of the classic french toast recipe. I absolutely love eating french toast and have so for years, so figured maybe it was time to look for a french toast recipe that I could eat from time to time that had a bit of a twist to it so I could make it for special occasions.

French Toast

French Toast. Sounds so fancy, doesn’t it? So exactly what is French Toast? Making French Toast is easy and consists of taking a slice of bread (needs to be dry or thick so it doesn’t fall apart), dipping both sides into an egg mixture, and then frying it in a pan until light (or dark depending on your particular taste) brown.

French Toast Nutrition

When you eat French Toast, you are eating a good amount of carbohydrates (bread) as well as some protein (eggs), which will help to keep you full longer and thus a good way to start the day. There are a variety of fruits and syrups that are used to add a particular flavor and/or texture to French Toast, which of course are all optional. Choosing a different flavor of syrup or adding different kinds of fruit allow for versatility so you never get bored eating French Toast! Syrups – Pure Maple (a favorite!), Boysenberry, Blackberry Fruits – Blueberries, Strawberries, Blackberries, Pears, Peaches Ingredients 3 large eggs (preferably organic and from free range chickens) 1/2 cup milk (made from cows that don’t receive any type of growth hormones or antibiotics) 1 tbsp unsalted butter (//100healthybreakfastrecipes.com/2011/07/is-butter-bad/) 1/2 tbsp agave syrup 1 tbsp orange juice plus 1 tsp orange zest pinch of coarse salt Sunflower Oil for cooking Your choice of bread (sliced thick is a good idea) –Brioche, Sour Dough, Whole Grain, Your Favorite Directions Heat oil in large pan turned on to medium to medium-high heat. While the pan is heating, place all ingredients into a shallow bowl and mix well. Add a tbsp of butter to pan and spread around well so bread won’t stick. Gently dip the bread slice into the egg mixture (let excess drip off) and then place into pan. Cook for 4 -5 minutes on each side, or according to your particular likeness. When you take the French Toast out of the pan, set it on a few paper towels for a few seconds to absorb any extra butter/oil so it doesn’t get soggy. Place French Toast onto a fancy plate and add your favorite fruit(s) and syrup, and a little bit of butter if you must. Powdered sugar is also a favorite among many and can be sprinkled on top once your masterpiece is complete.Enjoy!! If your French Toast recipe happens to come out exceptionally well, or you added something unique, be sure to share so everyone can enjoy!

 

postheadericon Tomatoes – A Healthy Addition to Your Breakfast Meal

Tomatoes are Healthy!

I remember when I was a kid, I did not like Tomatoes. I thought they looked funny and when I finally got the courage to actually taste one, the flavor was not appealing at all (a dash of salt probably would have helped). As a lot of people know, when you grow up your tastes tend to change. Luckily for me I eventually developed a taste for eating Tomatoes. Tomatoes are officially listed as both a vegetable and a fruit.

How to Eat Tomatoes

I put Tomatoes in salads, in sandwiches, in pasta dishes, on burgers, on pizza, and use them as a side dish for a variety of healthy meals. Oh, and I absolutely love Tomato Soup, with a toasted cheese sandwich on the side, of course.

Tomatoes for Breakfast

For breakfast, sometimes I’ll put a few thin slices of tomato on toast with a little olive oil drizzled on top. Or I’ll add some slices on the side when I eat scrambled eggs. A good old-fashioned BLT is also quite enjoyable, yet I don’t eat them as often as I used to due to the high fat content in mayo, and the general unhealthiness that accompanies regular bacon. I also would eat more than one because they’re so good! (Maybe I can make a healthier version? hmmmm…). For a vegetarian breakfast, I eat them on a bagel along with a little Neufchatel Cheese and vegetarian bacon.

So how healthy are tomatoes?

Tomatoes… • are full of vitamins and antioxidants • include lycopene (a flavonoid antioxidant), which protects the body from harmful free radicals and are known to help prevent cancer • are rich in potassium • are low in calories • help to lower cardiovascular disease

A Few More Popular Types of Tomatoes

-Roma, Heirloom, Early Girl, Beefsteak, Plum, Cherry, Grape Did You Know… -Tomatoes are America’s fourth most popular vegetable? -Tomatoes are grown in all 50 states? With California growing a whopping 96% of them? -China is the largest producer of Tomatoes? -French people used to call the Tomato the ‘apple of love’? -The heaviest Tomato on record weighed in at more than 7 pounds? TIPS: -Tomatoes that are fully ripe when picked contain a lot more vitamin C ad beta-carotene -Storing Tomatoes in the refrigerator isn’t highly recommended as this can reduce flavor and firmness. Instead, store them in a cool dry place… -Tomatoes are more easily absorbed into the body if you add a little (healthy!) fat when eating them, such as olive oil or an avocado

 

postheadericon Scrambled Eggs – How To Cook the Most Delicious Scrambled Eggs!

Scrambled Eggs with Tomato

Scrambled Eggs

I grew up eating scrambled eggsquite often and really enjoyed eating them. I usually ate 2 at a time, and sprinkled just a little salt on top and then a dab of ketchup on the side before eating. When we’re young, we tend to think that everyone does things the way we do them so when I grew up and found out that other people made their scrambled eggs differently, I was intrigued. Nowadays, I eat scrambled eggs maybe 3 times a month. I still like to eat them with just a little salt and ketchup, like I did when I was a kid. But now I also like to change it up and little bit by adding a slice of tomato and/or half an avocado. Or maybe I’ll have a little bit of cheese, ham or bacon, or even mushrooms sprinkled on top for a little bit of a different twist. I’m totally open to adding additional ingredients in order to expand my options, so below are some additional healthy ingredients one can add to this delicious breakfast recipe. Be sure to let us know if you have any variations of scrambled eggs that sound great and I can’t wait to give them all a try!

How to Make Scrambled Eggs

Put a small pan on medium heat. Take 2 free-range eggs and crack them into a bowl. Stir briskly with a fork until the egg white and the egg yolk are fully blended. Add any additional ingredients if you like. Place enough butter or oil in the pan so that it fully covers the bottom as you don’t want the eggs to stick. Gently pour the egg mixture into the pan. After a minute or two, take a spatula and gently scrape under the eggs so that the bottom is now on the top, which allows for even cooking. Cook for another minute or two while keeping a close eye on the scrambled eggs as they will now begin to cook faster. Gently move around the eggs until you don’t see any wetness and as soon as you reach this point take the eggs off the heat, as they will continue to cook a little more in the pan and you don’t want to overcook them. Place onto a plate and enjoy! Add-in ingredients: Red Peppers Green Peppers Onions/Green Onions Your Favorite Cheese (just a little!) Your favorite Meat (just a little!) On the Side/Top TomatoesAvocado

Tips

–When scrambling the eggs, add a tsp of milk to the egg mixture for a little extra richness. Or to make the eggs go a little further, add some firm tofu to the egg mixture. –Adding butter adds lots of flavor, but you can use olive oil, too. Just be sure to stir often. –Of course, you have to have a slice of whole wheat/grain toast to go with your scrambled eggs. Skip the butter and instead use a couple of tbs of your favorite jam, (with no additional sugars added!)

 

postheadericon Healthy Breakfast for When You’re On the Go – A Super Delicious Breakfast Burrito

Breakfast Burritos are a Great Choice when you’re On the Go!

Healthy Breakfast

Coming up with healthy breakfast ideas is not always easy to do. If you’re like most people, you wake up and then everything from then on is pretty much a blur as you rush around the house doing everything that needs to be done before heading out the door. Since eating a healthy diet is super important to your feeling energized throughout the day, start the day right and make your first healthy food choice for the day a healthy breakfast! To eat healthy will not only help you feel better, you’ll be doing your part in helping retailers know that people are making healthier food choices, telling them that they should steer away from selling cheap, unhealthy food and instead start/keep selling healthier food options. In order to make a healthy breakfast, you must put in the effort. Making a list of healthy food(s) that you like is essential until making healthy food choices becomes an everyday habit.

Breakfast Burrito

Breakfast burritos are a great idea when you need to eat while on the go. All the food is neatly wrapped up into a tortilla so you can hold it with one hand while you’re out and about doing your business. Great for eating in the car on your way to work (is this legal?) or for students who are running late on their way to school!

The Basics

Whole Wheat/Grain Tortilla (carbohydrates) Scrambled Eggs(protein) Ham or Sausage or Bacon (Just a little! for added flavor) Cheese – Sharp Cheddar (my favorite) or Swiss or Your Favorite

A few Add-In Ideas

Avocado Onions Green and/or Red Peppers

TIPS

-Prepare all the ingredients the night before for a super quick and easy breakfast! -You can make two small breakfast burritos instead of one big one, which is easier to eat. Two tortillas will also keep you feeling full a little longer due to the extra carbohydrates. -Bring a napkin for messiness. And a container in case you don’t eat the whole breakfast burrito.

postheadericon Eggs & Your Cholesterol – What You Need to Know

Eggs Nutritional Information

Eggs

Many people are afraid to eat eggs, which began when all that information came out years ago about how eggs are too high in dietary cholesterol. This scared a lot of people into thinking that eggs are unhealthy, which they are not. In fact, eggs contain lots of nutrients, such as (lots of!) protein and vitamins (especially vitamin D), as well as helps the body to absorb calcium.

USDA

According to the United States Department of Agriculture, eggs are now lower in cholesterol than before. The average amount of cholesterol found in one large egg is now equal to 185 mg, which is a 14% decrease when compared to previous calculations. The reason for this decrease? It is believed that the use of higher-quality chicken feed, which provides chickens with better overall nutrition, is now more commonly used. The recommended daily amount of cholesterol is 300 mg, so be aware that if you eat one egg, you are consuming more than half of the recommended daily amount. If you’re worried about too much cholesterol in your diet, simply counteract this by eating foods that are lower in cholesterol for that particular day. Also, you may want to only eat eggs 2 or 3 times a week, which is completely dependent on your particular dietary needs.

Eggs are Healthy!

Eggs are one of the most natural foods to eat, and I eat them quite often. Eggs aren’t processed or contain any preservatives or additives – it’s just a simple, beautiful egg! Since eggs are healthy when eaten in moderation, be sure to eat them in a variety of ways, such as scrambled, poached, and soft boiled. We would love to hear your favorite egg recipe, so be sure to share! One of my all-time favorite egg recipes is Eggs Benedict, with either ham or asparagus. Delicious!