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”?