Eggs are highly nutritious and filling. Eggs can be easily prepared to serve for breakfast, lunch and dinner. Vegetables, potatoes, yams, and plantains can be mixed with egg recipes or served alongside eggs for a complete meal. There are many simple egg recipes that include spinach, Swiss chard and broccoli in omelets, scrambled eggs and quiches. Similarly, fish (salmon and sardines) can also be added to egg recipes to make delicious meals or wraps. The simplest way to enjoy eggs is to boil them. Eggs are a good source of protein, vitamins (A, D and B6), minerals and the antioxidants lutein and zeaxanthin which are important for healthy eyes. Although the cholesterol and saturated fat content of eggs have been controversial due to initial associations with increased risk for heart disease, new evidence shows that healthy adults can safely consume eggs in moderation. One of the ways I enjoy eggs is by making quiches that contain lots of vegetables. Other favorites are scrambled eggs and omelets which I prepare with lots of onions and tomatoes. These egg dishes are good for breakfast or snacks and when paired with potatoes or plantains become full meals for lunch or dinner. The high nutrient density, relatively low cost of eggs and variety of meals that can be prepared, makes for a healthy pocketbook.
- Vitamins and Minerals
- More Salmon for Vitamin D