The following information comes from EverydayHealth.com...
"The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver."
On Healthybodydaily.com, eggs are listed as one of Dr. Oz's 4 super value super foods:
"For those worried about cholesterol, studies have also shown that an egg a day will not significantly affect your cholesterol levels. A half-dozen eggs cost about $1, or approximately 17 cents a day."
Let's do 3 healthy egg recipes (because I can't decide on just one!) These all come from Fitnessmagazine.com.
Recipe #1 - Mexican Egg Scramble
Ingredients
3 egg whites (or use the whole egg - remember, the yolk is where that choline is)
1/4 cup canned black beans
1 ounce reduced-fat cheddar cheese (I use Sharp cheddar - just a tiny bit packs a huge taste)
2 tablespoons salsa
Directions
Scramble 3 eggs/egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste.
Recipe #2 - Egg White Muffin Melt
Ingredients
3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat cheddar cheese
1 slice tomato
(that's 3 Super Foods - eggs, spinach, and tomato!)
Directions
Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.
Recipe #3 - Sliced Egg and Tomato Sandwich with Pesto Mayonnaise
Ingredients
1 tablespoon reduced-fat mayonnaise
1 1/2 teaspoons basil pesto
2 slices whole-grain bread
1 hard-boiled egg, thinly sliced
1 small tomato, cored and thinly sliced
Kosher or coarse salt and freshly ground black pepper
Directions
In a small bowl, combine mayonnaise and pesto. Season with salt and pepper to taste. Spread mixture on 1 slice of bread; cover with egg, tomato, and remaining bread
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