My Go-To Superfood: Egg Recipes for Every Meal

 

Besides the fact that eggs are delicious, easy to cook and incorporate into a meal, they are considered a superfood! Yes, eggs are loaded with beneficial nutrients, making them my favorite go-to for a healthy recipe!   

They’re rich in powerful and unique antioxidants like lutein and zeaxanthin known to play an important role in keeping our vision healthy by protecting our eyes against damage from ultraviolet (UV) light (1, 2)Also, eggs contain all 9 essential amino acid, making them the perfect high-quality protein! Not to forget, the long list of vitamins and minerals like iron, selenium, vitamin A, B2, B5, B12, D, and zinc that eggs hold!  

Did you know that eggs are loaded with choline, which is an essential nutrient involved in keeping our nervous system healthy? Choline helps produce acetylcholine, an important neurotransmitter for memory, mood, and muscle control (3). Not only will you be doing your body a favor by incorporating eggs into your diet, but also your brain! 

Try these recipes below to explore different and fun ways to incorporate eggs into breakfast, lunch and dinner in a way that the whole family will love. Be sure to tag us @livetrulyfe and let us know which one is your favorite! 

  

Breakfast: Savory Oatmeal with Fried Eggs 

 

Servings: 1

Ingredients:  

  • 1/4 cup rolled oatmeal uncooked 
  • 2 cups raw spinach or rainbow chard 
  • 1 cup sliced mushrooms 
  • 1/4 cup chopped onions 
  • 1 tablespoon olive oil 
  • 1-2 eggs 
  • Salt and black pepper to taste 

 

Directions:  

  1. Add uncooked rolled oats to a small pot and place over medium heat.  
  2. Cover oatmeal with water and bring to a boil 
  3. Reduce heat to medium-low and cook for 4-5 mins or until the water is mostly absorbed and the oats are fully cooked.  Then Set aside. 
  4. Place 2 teaspoons of olive oil in a medium size pan over medium heat and then add chopped onion and cook until they turn soft. 
  5. Add sliced mushrooms to pan and sauté mushrooms for 4-5 minutes, until softened 
  6. Add spinach or chopped rainbow chard to pan and stir until it’s slightly wilted. Season with salt and pepper. Remove veggies from pan and set aside. 
  7. Add 1 teaspoon of olive oil to pan and carefully crack in the egg(s). 
  8. Cover the pan and cook for 2-3 minutes 
  9. Serve spinach or rainbow chard and mushrooms over cooked oatmeal. 
  10.  Top with fried egg(s). 
  11. Season with salt and pepper and add any additional toppings. 

 

Optional toppings: 

  • Shredded mozzarella cheese or parmesan cheese 
  • Sliced avocados 
  • Sliced cherry tomatoes and cucumbers.  

 

 

Lunch: Fried Egg with Quinoa Salad 

 

 

Servings: 1

Ingredients:  

  • 1 cup cooked quinoa 
  • 1 medium size egg 
  • 2-3 cups leafy greens 
  • 1 cup sliced cherry tomatoes 
  • small, diced cucumber 
  • 1 1/2 tablespoon olive oil 
  • 2 tablespoons lemon juice 
  • Salt and pepper to taste 
  • 2 tablespoons chopped walnuts 

 

Directions: 

  1. In a medium size bowl, mix leafy greens, sliced cherry tomatoes, diced cucumbers, and cooked quinoa together. 
  2. In a small bowl, mix lemon juice, olive oil, salt and pepper, then add salad dressing to salad and toss. Set aside. 
  3. Place a medium size pan over medium heat. Add 1 teaspoon of olive oil and carefully crack one egg and cover with a lid. Cook 2-3 mins, or until white is set. Remove from pan and season with salt and pepper. 
  4. Place fried egg on top salad. Top with walnuts. 

 

Dinner: Easy and Simple Shakshuka 

 

Servings: 1

Ingredients:  

  • 1/4 cup chopped onion 
  • 1 cup cherry tomatoes 
  • 2 eggs 
  • 1/2 cup marinara sauce 
  • 2 sliced garlic gloves 
  • 2 teaspoons olive oil 
  • 1/2 teaspoon cumin 
  • Salt and black pepper to taste 
  • Chopped cilantro for garnish 

 

Directions: 

  1. Heat olive oil in a medium pan over medium heat.  
  2. Add chopped onion and cook until they turn soft. 
  3. Add sliced garlic and cook until tender (1-2 mins).  
  4. Add in cherry tomatoes and season with salt and black pepper for 2-3 mins. 
  5. Pour in marinara sauce and cover. Simmer for 3 mins.  
  6. Gently crack eggs into skillet over tomatoes and tomato sauce 
  7. Cover the pan and cook for 5-8 minutes, or until the eggs are done to your liking. 
  8. Sprinkle with cilantro and serve with hot sauce and any additional toppings. 

 

Optional toppings: 

  • Sliced avocados 
  • Shredded mozzarella cheese or Feta cheese 

 

 

References:  

  1. Mares, Julie.Annual review of nutrition vol. 36 (2016): 571-602. doi:10.1146/annurev-nutr-071715-051110.
  2. Gale CR et al. Invest Ophthalmol Vis Sci. 2003 Jun;44(6):2461-5. doi: 10.1167/iovs.02-0929. PMID: 12766044.
  3. Zeisel, Steven H et al. Nutrition reviews vol. 67,11 (2009): 615-23. doi:10.1111/j.1753-4887.2009.00246.