By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
From breakfast to holiday casseroles to baked holiday treats, eggs are all the rage right now. The 2020 dietary guidelines even recommends eggs as an important first food for babies and toddlers because they are rich in nutrients like choline, an important nutrient for brain development. They also say early exposure may help reduce the risk of developing an egg allergy.
Not only are eggs great for babies, but they also have dietary benefits for adults as well. Some other nutrients people get from consuming eggs are Iodine, Vitamin A, Folate, Selenium, Phosphorus, Vitamin D, Vitamin B2, Vitamin B12 and protein. Weighing in at about 70 calories and 7g of protein per large egg, this is a fantastic food to incorporate into almost every diet.
The amount of research surrounding eggs is growing. Did you know that eggs can play a role in helping your heart? In a study published in The American Journal of Clinical Nutrition, they found that eating at least 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes and Type 2 diabetes. So, while it’s just one study and one population, this is some good news that is changing what we know about the benefits of eggs.
Eggs are versatile, can fit into many healthy eating patterns, are budget-friendly and easy to prepare in a pinch or well-ahead of time. Eggs are also one of the most cost effective proteins on the market. The next time you are thinking about needing to add a quality source of protein to your meal try throwing an egg on it!
Egg in a Hole
What You Need
1 piece Sprouted Dave’s Killer Bread
1/2 Tbsp. Butter
1 Egg
How It’s Made
1. Butter bread on both sides
2. Use a heart-shaped cookie cutter or a pair of scissors to cut a heat
3. In a small bowl crack and whisk egg
4. In a skillet over a medium heat, place bread down for 20 seconds and then press it down on the pan gently, but firmly for 10 seconds
5. Fill the heart hole with egg (should be about half of the egg)
6. Gently, flip it to the opposite side once it starts solidifying for an additional minute
