How do you like your Eggs?
Eggs are packed with nutrition and a quick and easy way to get protein! There are many ways to include eggs in your diet. Each week, I try to boil a dozen eggs. Having these on-hand in the refrigerator is an easy way to add protein to any meal or snack. They are a perfect go-to breakfast, addition to a salad for lunch, a quick snack or even a protein punch after a workout. I wanted to pass along a few quick and easy egg recipes I make. Hope you enjoy!
Xoxoxo
D
Eggs are a Nutrient Powerhouse
Nutrition & Benefits of Eggs
Eggs are loaded with nutrition and are considered one of the most nutritious foods on the planet. One large egg contains a good mix of both high-quality protein & fat. Protein is important to fight infections, build muscle and also grow strong hair and nails. The healthy fats found in egg yolks actually help to absorb the other nutrients in the eggs when consumed. Eggs contain 9 essential Amino Acids that our body cannot make on their own. Also, contains 13 essential vitamins and minerals.
- 72 calories
- 6 grams of protein
- 5 grams of fat
- Vitamin A
- Vitamin E
- Vitamin D
- Vitamin K
- Iron
- B12
- Folate
- Choline (important for brain development and function and also a nutrient for fetal development during pregnancy)
- Selenium
- Lutein & Zeaxanthin (disease fighting nutrient and also important for eyesight and preventing macular degeneration and cataracts)
A small study found that those who consumed an egg at breakfast ate fewer calories during the day than those who ate a bagel for breakfast, likely because eggs are incredibly filling and help to suppress appetite and in turn, help to reduce the calorie intake later in the day.
If you can find Omega-3 enriched eggs, these contain even more nutrients and are much higher in vitamin A and E. Hens that are fed a special diet rich in flaxseeds lay Omega-3 enriched eggs, containing all types of omega-3 fats, including DHA & EPA. These are important for a healthy brain and nervous system and also may lower the risk of heart disease.
Boiling Eggs
Place a dozen eggs in a single layer in a pot or large saucepan.
Fill the pan with water to cover the eggs by one-inch.
Bring to a full boil.
When water begins to boil, turn off the heat and cover.
Keep the eggs in the pot to cook until desired.
Follow instructions below for soft, medium or hard-boiled eggs!
Soft-Boiled Eggs
(slightly runny inside)
Some say to let the eggs sit for 1 1/2 to 2 minutes and then some say up to 3 minutes.
Transfer the cooked eggs to a bowl of ice water to stop the cooking.
Let sit 2-5 min.
Peel eggs.
Medium-Boiled Eggs
(gooey center)
Some say to let the eggs sit for 2-4 minutes and then some say up to 6 minutes.
Transfer the cooked eggs to a bowl of ice water to stop the cooking.
Let sit 2-5 min.
Peel eggs.
Hard-Boiled Eggs
Some say to let the eggs sit for 10-11 minutes and then some say up to 12 minutes.
Transfer the cooked eggs to a bowl of ice water to stop the cooking.
Let sit 2-5 min.
Peel eggs.
The Egg Timer
If you like handy kitchen tools, the Egg Timer is great for finding the right doneness to your eggs. Just place the timer in the pot at the same time along with your eggs. The timer will lighten in color from the outside edge in. When the color reaches the desired mark, you know your eggs are cooked right where you want them! The Egg Timer will change its color back to the original color when cooled. So simple and makes boiling eggs a breeze!
Here are few Egg Timers to choose from:
A Quick & Easy Way to Peel Boiled Eggs!
I just saw a new way to help peel eggs….Pour the water out of the pot that the eggs were cooked in. Place the eggs back in the empty pot. Put the lid on and shake the eggs in the pot to crack the eggs. Do not over shake the eggs in the pot, but enough to begin the cracking of the shells. Then peel the eggs! They are already started for you and this makes it so much easier and quicker!
Watch the Video Link Here
QUICK & EASY WAY TO PEEL BOILED EGGS
Egg Salad
I have always loved Egg Salad and it is one of the simplest things to make. Once your eggs are boiled and cooled, chop the eggs and add the other ingredients in a bowl for this delicious salad.
8 hard-boiled eggs, peeled
1/2 cup mayonnaise
1 tsp prepared yellow mustard or dijon mustard
salt and pepper to taste
1/4 tsp paprika
Chop the boiled eggs, place in a mixing bowl.
Stir in mayonnaise and mustard.
Season with salt and pepper.
Stir together and top with paprika.
Serve with crackers, vegetables, on top of a salad or on bread for a sandwich.
I wanted to make my egg salad into a nutritious meal with mixed vegetables. I decided to pair the egg salad with mixed olives, sliced beets, celery and
Everything Bagel Seasoning! Very simple and healthy!
Avocado Egg Salad
Here’s a great recipe for those who do not like mayonnaise or just like Avocado a lot more! This recipe is Mayo-Free!
8 hard-boiled eggs, peeled
2 ripe avocados, peeled and mashed
1 1/4 Tbsp fresh lemon juice or lime juice
salt and pepper to taste
1/4 tsp paprika
Chop the boiled eggs, place in a mixing bowl.
Add mashed avocado to chopped eggs.
Add lemon or lime juice.
Stir well to combine.
Season with salt and pepper.
Stir together and top with paprika.
Green Olive Egg Salad with Olive Oil
Why not change things up a little and add a couple new ingredients to your egg salad!
8 hard-boiled eggs
5-6 Tbsp Extra Virgin Olive Oil
1/2 cup celery, thinly chopped or to your desired thickness
3/4 cup green olives, chopped
salt and pepper to taste
pinch of red pepper flakes, optional
1/4 tsp paprika
Chop the boiled eggs, place in a mixing bowl.
Stir in olive oil, celery, green olives and red pepper flakes.
Season with salt and pepper.
Stir together and top with paprika.
More kitchen tools I like to cook eggs with:
I also love to use these glass bowls in my kitchen and come in handy for many uses! Here are a few options for these online:
Set of 8 Glass Prep Mixing Bowls in Two Sizes
Set of 7 Glass Bowl Sets in Two Sizes
Set of 3 Nesting Glass Bowl Set
Set of 4 Small Glass Bowls
Deviled Eggs
Grandmother’s Deviled Eggs
1 dozen eggs boiled, peeled and halved
1/3 cup mayonnaise
1 tsp yellow mustard
1/4 tsp salt
1/4 tsp pepper
paprika
Remove yolk from eggs; Place yolks in bowl from each egg half
Add the mayo, mustard, salt, pepper to the yolks
Mash gently and thoroughly with a fork until combined
Fill the mixture back into the white egg halves
Sprinkle paprika on top of each
Serve
Truffled Deviled Eggs
1 dozen hard boiled eggs, peeled and halved
2-3 Tbsp crème fraîche or sour cream
4-5 Tbsp mayonnaise
2 tsp dijon mustard
1-3 tsp white truffle oil
1/2 tsp sugar
1/2 tsp white wine vinegar
1/2 tsp fresh lemon juice
1/2 tsp black truffle salt or regular salt
1/2 tsp ground black pepper
black salt or sea salt
black truffle shavings if you really want a fancy deviled egg!
Remove yolk from eggs; adding yolks to medium bowl
Combine yolks with the next nine ingredients
Mix until throughly combined and creamy
Season with salt to taste
Pipe or scoop mixture into egg whites
Top with either a sprinkling of black salt or sea salt
Go all out with a shaving of black truffle for fancy deviled eggs
Serve
Bon Appetit!
