Dante Carrillo
Eggs are a cheap, nutritious, and delicious way to add protein to your diet. They are often referred to as nature's multivitamin and can be cooked in a variety of ways to suit any meal. Whether you scramble, fry, poach, boil, or bake them, eggs are a versatile ingredient that can be added to many dishes to increase their nutritional value. From stir-fries to salads and burritos, there are numerous simple ways to incorporate eggs into your daily diet.
| Characteristics | Values |
|---|---|
| Easy ways to add eggs to your diet | Add boiled eggs to your salad, make breakfast burritos with eggs, milk, and tortillas, add eggs to your stir-fry, make a shakshuka, or try egg fried rice |
| How to cook eggs | Poached and boiled eggs may be the healthiest options, but eggs are nutritious no matter how they are cooked. Use a low-calorie cooking method, combine with vegetables, fry in a heat-stable oil, and don't overcook |
| Nutritional benefits | High in protein, cheap, nutritious, and can help curb hunger |
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What You'll Learn
Add eggs to salads
Eggs are a nutritious and delicious addition to any salad. They are a good source of protein and can help to keep you feeling full between meals. Here are some tips for adding eggs to your salads:
Choose Your Cooking Method
The healthiest ways to cook eggs are poaching and boiling, as these methods don't add any unnecessary calories. However, eggs are generally healthy no matter how you cook them, so feel free to fry or scramble them if you prefer. If you're frying, use a heat-stable oil like avocado oil or sunflower oil.
Hard-Boiled Eggs
Hard-boiled eggs are a great option for salads. To make them, add eggs to a pot of cold water and bring it to a boil. Once it reaches a rolling boil, remove the pot from the heat, cover it, and let the eggs sit in the hot water for 12-17 minutes. Then, chill them in an ice water bath before peeling. This method makes the eggs easier to peel and gives them sunny yellow yolks.
Chop or Mash
You can chop your hard-boiled eggs and add them directly to your salad, or you can get creative with different textures. One option is to mash the egg yolks with mayonnaise, mustard, and seasonings until smooth and creamy, then fold in the chopped egg whites. This gives your salad a rich, creamy texture.
Add-Ins
There are endless possibilities for adding flavour and texture to your egg salad. Try mixing in chopped green onions, celery, fresh dill, chives, red onion, or pickles. For a tangy flavour, add lemon juice or mustard (either yellow or Dijon). You can also experiment with spices like paprika and cayenne pepper. If you want to make your salad creamier, add more mayonnaise or substitute half of it with Greek yogurt.
Serving Suggestions
Egg salads are versatile and can be served in many ways. You can enjoy them as a sandwich filling, scoop them over lettuce for a fresh salad, or eat them with crackers or a tortilla wrap.
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Include eggs in stir-fries
Eggs are a versatile and nutritious ingredient that can be incorporated into stir-fries in a variety of ways. Here are some ideas to include eggs in your stir-fries:
Scrambled Eggs Stir-Fry
You can make a simple scrambled egg stir-fry by whisking eggs and then pouring them into a hot wok or pan. Scrambled eggs go well with a variety of ingredients, including vegetables, meat, and seafood. For a more savoury flavour, you can add aromatics like garlic, ginger, and green onions. For a spicy kick, add chilli flakes or chilli sauce. You can also experiment with different sauces such as soy sauce, oyster sauce, or hoisin sauce. To add a unique twist, try using Asian-inspired sauces like fermented bean paste (miso paste) or Indian spices like cumin, coriander, and cayenne pepper, often paired with fresh herbs like cilantro or mint.
Chinese Omelette
The Chinese omelette, also known as a "chiapan" or "Chinese egg pancake," is a popular variation of egg stir-fry. To make this dish, simply stir a mixture of eggs, vegetables, and sometimes meat in a wok and fold it into a flat pancake-like shape. This dish is typically served with soy sauce or ginger and garlic for added flavour.
International Twists
You can give your egg stir-fry an international twist by incorporating ingredients and flavours from different cuisines. For example, adding Korean chilli flakes (gochugaru), kimchi, and gochujang will give it a bold and spicy kick. Alternatively, Indian flavours can be incorporated with spices like cumin, coriander, turmeric, garam masala, and chilli peppers, often paired with fresh herbs like cilantro or mint. For a Japanese twist, try making "okonomiyaki" by combining scrambled eggs with cabbage, tempura bits, and Worcestershire sauce.
Vegetables and Protein
Adding vegetables and protein sources to your egg stir-fry is a great way to increase its nutritional value and make it more substantial. Popular vegetable choices include bell peppers, carrots, mushrooms, broccoli, and snow peas. You can also add cooked chicken, shrimp, or tofu for extra protein. Leafy greens like spinach, kale, or collard greens can be added towards the end of cooking to retain their nutrients and texture.
Remember, when adding eggs to your stir-fry, it's important to maintain a balance of moisture and cook the ingredients carefully to prevent the dish from becoming too dry. Enjoy experimenting with different ingredients and creating your own unique egg stir-fry combinations!
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Try egg-based dishes like omelettes and shakshuka
If you're looking to add eggs to your diet, trying out new egg-based dishes is a great way to start. Here are some delicious egg-based meals to consider:
Omelettes
Omelettes are a classic dish that can be made with a variety of ingredients. You can add vegetables of your choice, such as onions, bell peppers, and garlic, to create a nutritious and filling meal. If you want to include meat, you can add ground lamb or beef to the omelette for extra protein. When cooking your omelette, use heat-stable oils like avocado oil or sunflower oil, especially when cooking at high temperatures. Keep in mind that shorter and lower-heat cooking methods help retain the nutrients in eggs.
Shakshuka
Shakshuka is a versatile and flavourful North African and Middle Eastern dish that is perfect for breakfast, lunch, or dinner. It typically consists of eggs poached or braised in a chunky tomato and bell pepper sauce, seasoned with warm spices like cumin, paprika, and crushed red pepper flakes. You can also add extra vegetables, such as onions, garlic, and cilantro, to boost the nutritional content. If you want to incorporate meat, cook ground lamb or beef with some olive oil and season with salt, pepper, and allspice before adding the vegetables. Shakshuka is often served with bread, such as pita or crusty loaves, and can be garnished with parsley.
Both omelettes and shakshuka offer a range of options for including eggs in your diet. You can experiment with different ingredients and spices to find your favourite combinations. These dishes are not only tasty but also provide a good source of protein and nutrients.
Additionally, you can try out other egg-based dishes, such as scrambled egg stir-fries or boiled egg salads. You can also get creative and make egg burritos or wraps, adding extra vegetables, cheese, or salsa for enhanced flavour and nutrition.
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Bake eggs with salsa verde
Eggs are a superfood, often referred to as "nature's multivitamin", and are a great way to add extra protein to your diet. They are also cheap, delicious, and provide high amounts of essential nutrients. Here's a tasty and simple recipe for baked eggs with salsa verde that can be served for one or many.
Firstly, preheat your oven to 400 degrees F. Take a medium nonstick skillet with an ovenproof handle and lightly coat it with olive oil to prevent sticking. Now, spoon in about 1/3 cup of salsa verde and spread it evenly across the pan. You can make your own salsa verde from scratch or buy it from a store. The key ingredient that distinguishes salsa verde from red salsa is the use of green tomatillos, which are small, hard fruits that grow in a green husk.
Next, use the back of a spoon to create four shallow nests in the salsa verde and carefully crack an egg into each nest. Season the eggs with salt and pepper and place the pan in the oven. Bake for around 12-15 minutes, until the egg whites are cooked but the yolks remain runny. Remove the pan from the oven and sprinkle cotija cheese over the eggs, baking for another minute or so until the cheese is melted. Finally, sprinkle some chopped cilantro over the eggs and serve with warm tortillas and lime wedges on the side.
This recipe is a great low-stress and no-mess way to prepare eggs for a crowd and can be easily adapted for one person by simply reducing the quantity of ingredients. It's a tasty and nutritious meal that can be enjoyed any time of the day!
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Make breakfast burritos with eggs, milk and tortillas
Breakfast burritos are a great way to add eggs to your diet. They're easy to make, delicious, and you can prepare them in advance and freeze them for later. Here's a simple recipe for breakfast burritos with eggs, milk and tortillas:
Ingredients
- Eggs
- Milk
- Tortillas
- Sausage
- Cheese
- Avocado
- Salsa
- Green onions
- Potatoes (optional)
Method
Start by preparing your ingredients. Whisk the eggs with a little milk, grate the potatoes, chop the green onions, and slice your avocado. If you're making your own salsa, you'll need to prepare that too.
Heat a large non-stick pan over medium heat and add the sausage. Cook until it's nicely browned, breaking up the meat with a wooden spoon as it cooks. Once the sausage is cooked, transfer it to a plate and reduce the heat to low.
Add a little oil to the pan if needed, then pour in the whisked eggs. Scramble them until they're just cooked through, then transfer them to a plate.
Now it's time to assemble the burritos! Lay out a tortilla and spoon in some avocado-salsa, followed by a layer of sausage, scrambled eggs, and grated cheese. If you're using potatoes, add them now.
Fold in the sides of the tortilla and roll it up, tucking in the edges as you go to contain all the fillings. Repeat this process until you've used up all your ingredients.
Lightly coat the pan with oil and set it over medium heat. Place the burritos in the pan, seam-side down, and cook until they're golden brown and crispy. Flip them over and cook the other side until golden.
Serve your breakfast burritos warm, with extra salsa on the side. Enjoy!
Tips
- If you're making these ahead of time, leave out the avocado and add it fresh when you're ready to eat.
- To increase the nutritional value, use whole-grain tortillas and limit processed meats.
- For a vegetarian option, simply leave out the sausage.
- You can also add extra vegetables to the scramble or on the side.
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Frequently asked questions
Here are some simple ways to incorporate eggs into your diet:
- Add a boiled egg to your salad.
- Make a breakfast burrito with eggs, milk, and tortillas.
- Add eggs to fried rice.
- Make a shakshuka, a Greek dish with eggs, tomatoes, onions, chillies, herbs, and spices.
- Make an omelette with vegetables.
- Bake eggs with salsa verde and serve with flatbreads.
- Add eggs to a stir-fry.
If you're looking for more creative ways to add eggs to your diet, you could try:
- Adding pasteurized egg whites to your smoothies.
- Making a sweet omelette with sliced strawberries, or with Nutella and bananas.
- Adding eggs to your oatmeal along with cinnamon, banana, and brown sugar.
- Baking eggs on top of pizza for a boost of protein and nutrition.
Poached and boiled eggs are considered healthier than fried eggs because they are cooked using shorter and lower-heat cooking methods, which cause less cholesterol oxidation and help retain most of the egg's nutrients. To make fried eggs healthier, cook them using a heat-stable oil like avocado oil or sunflower oil, and avoid overcooking them.
Eggs are nutritious and are often referred to as "nature's multivitamin." They are high in protein and can help you feel full between meals. They are also cheap and delicious, making them an excellent addition to your diet.
