Ode to the egg

I believe it’s a fact that all college students have fast food staples. These can be the traditional fast food take out, the famous ramen noodles or microwave meals. To the more health conscious these are usually a variety of healthy frozen ready meals, or foods that are versetile, nutritious as well as quickly and easily prepared. As much as I wish I had some of the more “exclusive” healthy “fast foods” available to me, today I’m sheding spotlight on one of the most common, yet very nutritious fast foods that’s a definite staple in my diet – eggs.

Eating a mostly vegetarian diet and being lactose intolerant to boot means that quick and healthy sources of protein can be hard (or costly) to come by. Which is why I have come to really appreciate eggs.

I think one thing everyone knows about eggs is that they are a quality source of protein (6 grams of protein in one of these babies). But we often forget the other nutritional benefits of eating eggs.

Eggs have lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D. In particular, egg yolks are one of the greatest sources of riboflavin, B12, and choline, which may well not only help developing brains in utero, but protect us from age-related memory loss. In the mineral department, eggs are especially rich in selenium. Eggs are also abundant in lutein and zeaxanthin, carotenoids which protect our eyes from macular degeneration, among other benefits. And the lutein in eggs seems to be better absorbed than when it comes from vegetable sources. But this isn’t just the egg white we’re talking about here. For a long time I refused to eat eggs yolks because I considered them a source of “unnecessary fat” and cholesterol. However,  almost all the above mentioned nutrients are in the yolk of the egg. Recent studies have also shown that eating eggs in moderation  doesn’t significantly affect the risk of heart disease.

To top it off they are only 70 calories, so it is considered a nutrient dense food meaning a high amount of nutrition compared to their calorie content. In addition, scientists often use egg protein as the standard against which they judge all other proteins. Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition. All this great nutrition for a very affordable price.

So how do I eat my eggs “fast food style” – some of my favorites are.

Pair them with a whole grain and veggie for a filling dinner:

….or serve sunny side up on a warm bean salad for a protein punch

Eat them on sandwhiches for lunch:

Scrambled

 

Or boiled deconstructed (hence all the veggies on the side)

Whip the egg white into oatmeal for a voluminous, creamy, protein packed start to the day.

Here’s the way I do it

Make French toast out of them

Eat them in omlettes (with hummus if you want a real flavor explosion 😉 )

Yes, there's more veggie then egg in that omlette

(Here’s a recipie I tried recently that I highly recomend)

Other tasty ideas I’ve tried:

Pizza omlette (adjust the recipie to make it single serve if you like, and top with any amount of vegetables)

Hummus egg salad :

Hummus egg sandwhich (ok, so I might be a little obsessed with this combination, but trust me, there’s a reason)

Egg white breakfast pizza (sweet OR savory)

Or as oat bran minus the oats:

 So thank you eggs, for being the cheap, versatile food that you are. You keep me healthy and my belly full. And regardless of what some people say – you are my superfood 😛

If you eat eggs, what’s your favorite way to make them?

What’s your favorite healthy “fast food”?

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14 comments

  1. Yum! Eggs sure are great! I love them in omelettes, hard boiled, or scrambled with veggies and chicken. That pizza omelette looks so delicious, I have to make that!! 🙂

  2. I love hardboiling them and smashing them with a bit of yogurt, mustard, black pepper, diced carrots and celery, and eating them on a sandwich with avocado, onion and nori. I know it’s completely random and odd, but it’s oh so good. Basically egg salad on toast. Hummus and eggs never fail me either!

  3. i love hard boiled eggs! they are def one of my “fast foods” other fast foods of mine: prebaked sweet potatoes, tuna, and refried beans,

  4. I don’t often eat eggs but if I do it’s usually in the form of egg fried rice! LOVE egg fried rice 😉 Although come to think of it I add eggs to my baking or pancakes but I don’t think that really counts hehe.

  5. I don’t eat eggs often enough at all but reading this has made me crave them! I like my eggs poached, soft-boiled or sunny side up 🙂 Your egg breakfast pizzas look delicious! I love french toast, I’ll definitely be indulging in some when I’m next home.

  6. I’m a little worried that the first dinner picture you have on here is all you would consider to make a full meal! It’s quite paltry… :\

    But anyway, I like cold, hard-boiled eggs with a dollop of mayo on top for that sour flavor (or mustard). And I also enjoy making scrambled eggs with tomatoes and onions… oh so glorious.

    • I agree that picture does look worrying. But never fear – those was only the leftover 1/2 that I remembered to snap a picture of 😉 Sorry for not clarifying that .

      • You don’t have to clarify because YOU know how you’re treating your body and the choices you make… but I was pointing that out because I tend to get frustrated with bloggers when they say they are making healthy decisions but then, for example, talk about how they only eat oatmeal and sweet potatoes and run every single day! But I appreciate your clarification nonetheless 😉

  7. I love eggs and have been craving them a lot lately. I love soft boiled, scrambled, hard boiled in salads, egg sandwiches and omlettes. They are little powerhouses of goodness and I love it!


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