Preparing Healthy Eggs

As you may have heard, eggs are no longer on the list of foods of which consumption should be restricted.

Eggs have many nutritional benefits. They contain protein, healthy fats, low cholesterol, vitamins and minerals. Eating eggs can give you a good start to your day. Consuming three ounces of protein at each meal helps curb cravings that could otherwise derail your diet.

Here are some ways to prepare eggs:

* Scrambled eggs – If you like egg whites, use a strainer to leave the yolks behind. Scramble until you like the doneness of the egg. Eat with whole wheat toast and a piece of fruit.

* Omelet – Here are a few pointers. Only use two eggs. Adding a third for density is not necessary. A tablespoon of water in the egg mixture can make it lighter and fluffier so you get a bigger omelet without additional calories. Also, add your favorite healthy ingredients for a more satisfying meal. Try diced tomatoes, onions, green peppers, lean ham or turkey sausage.

* Boiled eggs – They are easy for breakfast on the go. Many children like them, too. Boil several eggs and place them in the refrigerator. Place them in warm water and peel them for everyone to enjoy at breakfast the next day.

* Breakfast scramble – Take your eggs to the next level. Combine eggs or egg whites with Canadian bacon cubes, turkey sausage, cheese cubes and onions. Scramble in a pan until the eggs are done. Top with salsa. .

* Quiche – Combine eggs with a food that can be eaten for lunch. Mix eggs with delicious add-ins such as ham, low-fat cheese and onions. Everyone can create their own favorite quiche recipe for the family.

* Egg salad – This makes a great vegetarian sandwich for lunch. Mash the yokes with or fat-free mayonnaise and mustard, and then combine with the whites that have been chopped and any condiments, such as pepper or relish. It is easy to make in a hurry as well.

* Deviled eggs – These are great for an appetizer for a party or to have when you want a snack. Combine mustard, low-fat mayonnaise, paprika and boiled egg yolks in a bowl. Spoon it back into each cut boiled egg half. Sprinkle with more paprika.

* Frittata – Whisk your egg whites and some fat-free cream cheese in a cup. Add them to a heated skillet. Add your favorite toppings, such as chopped vegetables or fresh herbs. Cook covered in the skillet until the eggs are set and done. Slide the frittata out of the pan onto your plate.


If you are new to preparing eggs, above are some ideas to get you started.