omelet recipes

Spotlight On: Eggs

Easter is right around the corner, which means pastel blue, pink, and yellow eggs are showcasing in storefronts all around us. While we do recommend to limit the amount of chocolate eggs you enjoy, we've decided to use this holiday as an opportunity to shed some light on the health benefits of our favorite household staple, the egg. 

scrambled eggs

Do eggs raise cholesterol? How many eggs are too many? Are egg whites better than whole eggs? Are the brown ones healthier than the white ones? We get these questions all of the time, so we decided to give you the 411:

  •  Eggs are a source of total nutrition. 1 egg is about 70 calories and offers 6 grams of protein
  • Every single B vitamin is found in eggs
  •  Eggs contain every amino acid, making it a complete, high quality protein source
  • Eggs are one of the few good food sources of vitamin D
  •  Egg yolks are high in choline (1 egg provides about 35% of daily need), which is important for maintaining energy levels and a healthy metabolism. Choline is especially important during pregnancy as it contributes to brain and memory development
  • Egg whites contain a protein called avidin which binds to biotin making it absorbable in the body. Biotin helps the body convert fat into usable energy and is also linked with improving hair and nail strength.

Eggs became controversial when research from the 1980's revealed that egg yolks raised LDL and total cholesterol. More recent research, however, did not find any positive correlation between egg yolk consumption and cholesterol. Researchers found the the ratio of fats (omega 6: omega 3) in the diet had a much larger role in cholesterol levels than the amount of cholesterol consumed. The research is still mixed, but if you do have high cholesterol, we recommend limiting egg yolk consumption to 5-6 per week to be safe.

Eggs are a dieter's best friend. One study compared a group of dieters who had an egg-based breakfast to dieters who consumed a starch based breakfast and those who had no breakfast. At the end of the trial, the dieters with an eggy breakfast lost the most weight and body fat overall. Who's having an omelet tomorrow morning??

Time to get crackin! If making eggs at home, we recommend either using 2 whole eggs, or 1 whole egg and 2 egg whites in an omelet or scramble. This way, you get the benefits of the egg yolk but reduce the calories and fat content. Don't be afraid to ask for this next time you're out for brunch! As far as brown vs white, we don't discriminate. This may be surprising, but the color of the egg depends on the color of the chicken. Unlike the case with breads and grains, brown doesn't mean healthier! We choose organic, cage-free eggs. If from a local farm, even better. How to incorporate eggs in your day? Easy.

omelet
  • Pack 2 hardboiled eggs as a protein-packed afternoon snack, or as the protein for your salad
  • Try our omelet muffins, the perfect on-the-go breakfast or snack.
  • Add a fried egg to your next veggie stir-fry or cauliflower fried "rice"
  • Make an omelet or scramble with 1 egg, 2 egg whites, assortment of veggies, few slices of avocado, and fresh herbs and spices.
  • Add a fried egg to your avo toast

Have an eggsellent day! (Had to)

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Omelet Muffins

Hosting a healthy summer brunch party can be stressful. Unless you hire an omelet chef, you face the dilemma of keeping the eggs hot, personalizing orders, and feeding all of your guests at the same time. Before you throw in the towel and turn to the convenient bagels and cream cheese, we have your solution: omelet muffins! 

They're exactly what their name suggests. "Omelets" made in muffin tins. They allow you to simultaneously cook for an entire brunch party and personalize orders. Not to mention, they're kind of adorable to showcase. Below we are sharing one of our favorite recipes, but feel free to tailor it to you or your guests! 

Ingredients: (makes 8 muffins)

omelet muffins
  • 8 eggs
  • 1 cup diced bell peppers
  • 1 cup diced onion
  • 2 handfuls chopped spinach
  • 1/2 cup milk
  • 1/3 cup shredded cheddar cheese (or cheese of choice)
  • salt and pepper to taste

Directions:

egg recipes

1. Preheat the oven to 350 degrees F. Spray 6 or 7 muffin cups with nonstick spray.

2. In a medium bowl, whisk together the eggs, veggies, and milk. Scoop into the prepared muffin tins (We find it easiest to use a 1/3 cup measuring cup) almost to the top. Sprinkle cheese on top. Then give each one a good dose of pepper or a pinch of salt.

4. Bake 25 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins. If they are still wet and gooey, they'll need a little more time in the oven. They should feel cooked through.

5. Serve egg muffins immediately (with salsa or guacamole, if desired).

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