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You’ll Be Amazed By These 10 Creative Ways To Cook Eggs

You’ll Be Amazed By These 10 Creative Ways To Cook Eggs

Research has proven that eggs are a nutritious super food. You can eat them for better health and better living, so it’s time to seriously incorporate them into your diet. Why not make this an adventure? Together, let’s review the incredible benefits that eggs offer and find some creative ways to use them in our breakfast, lunch and dinner meals.

If eggs could sue, they might have a solid offensive case against character assassination. For nearly 40 years they have been debated, slandered and deemed unhealthy. Scientific studies continue to disprove the doom and gloom surrounding eggs; yet, the medical world chooses not to reverse the egg defamation.

Imagine that! Many people, therefore, still refuse to eat eggs or do so on an extremely limited basis. Vegans are not being considered in this discussion.

Paranoia surrounding the consumption of eggs stems from previous medical advice that eggs are “a major cause of high cholesterol levels — the bad kind, low-density lipoprotein, known as LDL — and increased risk of heart disease” per Nutrition and Weight Loss Expert , Katherine Tallmadge.

In other words, if you eat egg yolks, then you subject yourself to elevated blood cholesterol and you raise the chance that you will incur artery and heart disease.

The University of Connecticut’s Department of Nutritional Sciences has disproved this theory through research studies. Their conclusion is that “dietary recommendations aimed at restricting egg consumption should not be generalized to include all individuals. We need to acknowledge that diverse healthy populations experience no risk in developing coronary heart disease by increasing their intake of cholesterol but, in contrast, they may have multiple beneficial effects by the inclusion of eggs in their regular diet.”

Eggs contain health-promoting properties earning them the right to be labeled a super food . In Dr. John Berardi’s healthy egg article, he asserts that “Egg yolks are one of the most nutrient-dense, antioxidant-rich and vitamin-laden foods on the planet! Egg yolks contain 90 percent of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, pantothenic acid and B12 of the egg. In addition the yolk contains all of the fat-soluble components, such as vitamins A, D and E, not to mention the heart-healthy omega-3 fatty acids. Egg yolks are also a rich source of some other nutrients such as choline, lutein and zeaxanthin.”

Based on prevalent research, Katherine Tallmadge’s recommendation in her “Eggs Don’t Deserve Their Bad Reputation”  article, “if you eat a healthful diet, go ahead and eat an egg a day. On the other hand, if your cholesterol is high and if you eat the typical American diet — high in saturated fat, devoid of fruits, vegetables and fiber — maybe you shouldn’t be eating an egg a day.”

So unless you fall in the high risk group, go head and indulge – enjoy the healthy rewards of eating eggs. In fact, get creative with your recipes! Let me help you get started. No special skills or equipment is required.

DISCLAIMER: This article does not purport to give medical advice; but rather, simply to share findings as it relates to egg consumption and the safety thereof. Consult a physician relative to your egg consumption, and abide by his advice.

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Since breakfast is deemed the most important meal of the day, why not show some egg ingenuity by beginning there first. All 10 creative ways to prepare eggs support cooking them completely in order to get the full nutrient suite.

1. Eggy Oatmeal
Eggy Oatmeal(1)

    Savory oatmeal and cooked eggs…what a power-packed, nutritious blend! Hearty, creamy oatmeal with extra protein from an egg makes a satisfying, succulent breakfast. Adding an egg and topping it with fresh fruit makes the oatmeal even more tasty.

    This stress-free, innovative Eggy Oatmeal furnishes a whole new reason to eat your breakfast in the mornings. It is not sugar-laden, and is chock-full with variability and nourishment. What a nifty creation!

    2. Bagels and Eggs Potluck Bake
    Bodacious Bagel Breakfast Bake(1)

      Potluck for breakfast? Well yeah…We ARE being creative here. There’s nothing better than a delicious, creative and versatile recipe. So now you can eat your eggs and your bagels, too! In a study from Louisiana State University , participants who ate eggs for breakfast instead of bagels, lost more weight and reported having more energy.

      Go ahead and try this Bagels and Eggs Potluck Bake. It’s actually called the “Bodacious Bagel Breakfast Bake.” And for obvious reasons.

      This fabulous recipe is a breakfast bake, a brunch entrée as well as a potluck casserole to share at your next family reunion or other social function. Make up a batch for those mornings when you’re on the go, or as a convenient weekend breakfast meal.

      This recipe is a little less health conscious. Consider eating only a half portion with a nice low calorie salad, bowl of fresh fruit or other low fat dish.

      3. Tomato Avocado Egg Sandwich
      Tomato Avocado Egg Sandwich(1)

        If you need a healthy breakfast quick, fast and in a hurry, make yourself a Tomato Avocado Egg Sandwich. Using a Sandwich Maker from Hamilton Beach with this recipe makes preparing this delicious sandwich a cinch! It cooks the egg and toasts the English muffin in just 5 minutes – all at the same time.

        Add sliced cheese, tomato, and avocado…and whatever else your taste buds desire. Just keep it on the nourishing side. Of course, you can make this sandwich manually by cooking your egg (fry, hard-boil, scramble, steam-cook, bake etc.), toasting your muffin; slicing your veggies and cheese. And you know what else? Studies have specified that people who eat eggs for breakfast tend to lose weight.

        Now we switch to creative ways of using eggs to prepare lunch menus. Eggs really are adaptable. They can be eaten morning, noon or night…and for a midnight snack, too!

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        4. Fried Tofu Bánh mì Omelet
        Fried Tofu Banh Mi Omelet(1)

          The Fried Tofu Bánh mì Omelet is a crispy fresh Italian roll or baguette – fluffy inside, packed with eggs and veggies. It’s a very tasty omelet sandwich made with white bread only for the best results. This Vietnamese, vegetarian cuisine, features sliced, pan-fried tofu and a pickled julienne vegetable blend with savory flavors from salty to sweet to sour to spicy (it’s spiced up with Sriracha – hot Chile sauce).

          You can prepare vegetarian Vietnamese Banh mi sandwiches with tofu chunks, shredded tofu, wheat gluten or veggie ham (processed bean curd). Options for these flavorful, delicious, satisfying omelets are limitless. Nowadays, however, Bánh mì delicatessens, much influenced by preferred tastes of today, are making omelet sandwiches with more “European” or “Americanized” ingredients like ham & cheese, turkey, hamburger patties, bacon, roast beef & salami .

          Even so, the traditional Vietnamese Banh mi sandwiches remain at the top of the menus.

          5. Cinnamon-Spiced Baked Eggs
          Cinnamon-Spiced Baked Eggs(1)

            Break with tradition and infuse some zing into your lunch with luscious Cinnamon-Spiced Baked Eggs, a Mediterranean-North African spin on eggs. Enjoy a different main course that’s full of bursting flavor, satiating protein and low on carbohydrates.

            It’s prepared by baking eggs in a slow-simmered tomato-onion sauce with significant measurements of cinnamon, allspice, and cloves. Aside from individualized bakeware, Cinnamon-Spiced Baked Eggs can also be cooked in a large shallow baking dish for group provisions.

            The exotic, refreshing flavors of the sauce make this dish the perfect reason to break for lunch or just to entertain friends. It’s a great crowd pleaser. Round out this midday meal with naan, whole wheat pita or crusty bread for scooping up this egg delicacy.

            6. Open Face Sandwiches with Avocado Egg and Smoked Salmon
            Open Face Sandwich w Avocado, Egg, Salmon(1)

              On hot summer days when you refuse to fire up your oven, Open Face Sandwiches with Avocado Egg and Smoked Salmon can save the day. They have a wonderful composite of savors – fresh salmon, lime, and avocado along with sides of onion, cucumber slices and tomato.

              Be sure to purchase good smoked salmon or lox. If it’s subpar, nothing can be done to redeem the tastiness. Done right, this egg creation culminates into a gorgeous, messy, appetizing, lip-smacking, delicious open faced sandwich. It makes a healthy lunch or a protein-packed post training snack loaded with good fats.

              Up to now, most of the artistic means of cooking eggs have been for breakfast, lunch or brunch. Yet, eggs make fabulous light, evening meals as well. Take a look at these examples for a few dinner ideas.

              7. Indian Egg Curry
              Indian Egg Curry(1)

                Egg Curry? Really? Yes, for real. Egg Curry is a regular staple in many parts of India, and also, a very popular eggetarian (lacto-ovo-vegetarian) dish. If cooks in Vietnam simmer boiled eggs in caramel sauce, and cooks in China simmer boiled eggs in tea, then why not let eggs simmer in a nice, Indian-spicy, onion-tomato sauce?

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                When these ingredients combine and cook down and thicken, the eggs are nestled together in the pan, and begin to absorb the phenomenal spices – coriander, turmeric, cayenne, cumin, ginger, garlic, onions and chilies. Next the garam masala powder and a squeeze of lime are added to preserve the aroma and flavor of the spices.

                Indian Egg Curry is best served hot with basmati rice, quinoa (even healthier), or flat bread (chapati or roti, paratha, naan). It can also be served with warm corn or wheat tortillas for an instant flat bread. Simple, nutritious and absolutely delicious!

                8. Artichoke-Scrambled Eggs Benedict
                Artichoke-Scrambled Eggs Benedict(1)

                  Add variety to your dinner or supper with a magnificent, low carbohydrate, non-traditional Artichoke-Scrambled Eggs Benedict . It’s a delicious modification of the classic recipe. Artichokes, eggs, pancetta (Italian bacon), lemon juice and creamy yogurt are just a few of the main ingredients.

                  Roasted artichoke bottoms replace the English muffins; thus, you can enjoy the Eggs Benedict guilt-free. The Canadian bacon is replaced with crispy pancetta. The high-fat hollandaise sauce is replaced with reduced fat mayonnaise. For a vegetarian preference, you can use roasted mushrooms instead of the pancetta.

                  You may also opt for non-dairy yogurt and cream cheese. This Eggs Benedict is high in essential minerals including potassium, magnesium, selenium and vitamin C. Serve this creative egg-based dish for supper or brunch with roasted potatoes and a tossed green salad, or a nice fresh fruit salad.

                  9. Spinach and Egg-Drop Pasta Soup
                  Spinach and Egg-Drop Pasta Soup(1)

                    The Spinach and Egg-Drop Pasta Soup presented here is a “Stracciatella” (strah-chi-ah-tay-lah) – a kind of Italian egg drop soup. Contrary to the implication of its uptown name, this is an excellent, quick dinner egg soup.

                    Make it in about 30 minutes from start to finish, using either Parmesan, or Pecorino cheese for a sharper flavor. Spinach and Egg-Drop Pasta Soup is a smart way to consume dark, leafy green vegetables. And you can very easily exchange chopped kale and Swiss chard for the spinach.

                    Follow the recipe directions precisely, relative to carefully adding the egg. Heat the broth enough to get the “rags” to form. This soup is so elaborate looking that it can be dressed up for a special dinner party.

                    It’s also perfect for Sunday brunches! Serve this Spinach and Egg-Drop Pasta Soup with a nice Caesar salad, Garlic bread, with toasted slices of baguette or crusty whole wheat bread. Top it off with fruity sangria  on the side.

                    10. Scotch Egg Pie
                    Scotch Egg Pie(1)

                      Scotch eggs may be a popular Britain snack, but someone got creative and stretched the snack into a whole pie. Hence, the Scotch Egg Pie – have you ever heard of it before? This version is retrieved from the BBC Good Food website.

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                      It has become the traditional or standard recipe as there are many, many variations. This Scotch Egg Pie basically consists of a mixture of sausage meat and seasoned bread crumbs and eight  medium hard-boiled eggs. The boiled eggs are carefully and gently packed around and over the meat blend; then baked. And it entails a nice pastry crust and topping.

                      The sausage is often substituted with lean ground lamb, lean ground beef or lean ground veal. Lincolnshire sausages (called for in the recipe) are a type of pork sausage popular in the English county of Lincolnshire. They have a robust sage savor.

                      The Scotch Egg Pie is a spinoff of the pork pie picnic classic and transforms into a nice dish frequently served as a simple dinnertime meal. Serve it in chunky wedges with a Caesar or garden salad. Like most egg dishes, it is terrific for breakfast, for brunch, or for lunch as well.

                      It’s good at room temperature or straight from the oven which makes it ideal for potluck or outdoor events, too. Spiced carrots may be used in place of meat to prepare this as a vegetarian dish.

                      Try these incredibly health conscious, creative ways to prepare eggs. They’re quick, easy, sensational, and wholesome. Why, you ask again? Because Eggs are good for you! Here’s why:

                      – Eggs contain vitamins such as Vitamin B, C, D, E, K, and all nine of the essential amino acids.
                      – Peptides present in eggs help reduce high blood pressure.
                      – Eggs are a great source of protein, as one alone contains six grams of protein.
                      – Eggs contain a high level of essential omega-3 fatty acids, good for your heart.
                      – Regular consumption of eggs can reduce LDL and increase HDL (the good cholesterol).
                      – Eggs’ high sulphur content and wide array of vitamins and minerals help promote hair and nail growth.
                      – Eggs protect eyes from damage related to UV and may even help prevent breast cancer.
                      – Eggs are an excellent source of selenium, which has been associated with preventing cancer and in particular, reducing tumors affecting the prostate.
                      – An egg a day may prevent macular degeneration due to the carotenoid content.

                      Few pantry staples are more dynamic and adaptable than the egg. The whites, whipped, add volume and lightness to dishes, and the yolks thicken and enrich. Eggs are as at ease mixed with black truffles on the most extravagant china as they are fried and lacy-edged on a blue plate special with rice and beans.

                      Featured photo credit: eat them for better health, better living – P via bing.com

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                      Last Updated on May 22, 2019

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                      One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                      In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                      Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                      1. Cat Camel Stretch

                      Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                      Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                      Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                      Here’s a video to guide you through:

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                      2. Go for a Walk or a Run

                      This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                      Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                      The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                      Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                      Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                      3. Jumping Jacks

                      Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                      Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                      4. Abductor Side Lifts

                      Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                      Do about 10 to 15 raises for each side like this:

                      5. Balancing Table Pose

                      This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                      Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                      ablab

                        6. Leg Squats

                        Not just legs are involved but also hips and knees.

                        Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                        The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                        7. Push Ups

                        You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                        An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                        Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                        This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                        8. Bicycle Crunches

                        There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                        Watch the video to see how this is done correctly:

                        9. Lunges

                        Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                        Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                        This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                        10. Bicep Curls

                        You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                        Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                        Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                        Here’re some important notes before you start doing this exercise:

                        Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                        These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                        You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                        Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                        More Articles About Exercises for Beginners

                        Featured photo credit: Unsplash via unsplash.com

                        Reference

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