Superfood Spotlight: Egg Benefits and Recipes

Eggs seem to be one of those foods that have carried a lot of controversy over the years, so I think it’s time to set the record straight about this popular breakfast food. 

Infact, eggs are quite the superfood in and of themselves.

Let’s have a look at some of the best eggs-benefits and some delicious ways to enjoy them besides your standard scrambled, sunny side up or hard boiled. 



Benefits of Eggs



1. Eggs are Super Nutrient Dense

Eggs (particularly the yolks) are one of the most nutrient dense foods available. This means they are full of essential vitamins and minerals we need to be healthy such as Vitamin A, B vitamins, folate, Vitamin D, selenium, iron, phosphorus, iodine, and choline. 


Eggs are also an excellent source of protein with a complete amino acid profile. 


2. Good Cholesterol 


For many years, eggs have been criticized as being too high in cholesterol. However, it is now known that eggs actually help boost your body’s “good” cholesterol, or “HDL”.


3. Help with Weight Management


Eggs are incredibly satisfying, and tend to help you stay full longer, while having relatively low calories and lots of protein. Having eggs during the day can help combat those afternoon carb cravings that can lead to over indulgence.


4. Good Source of Omega 3’s


Omega 3 fatty acids are super important for everything from brain to heart health, and eggs are a fantastic source with two eggs containing about 180 mg . 


5. Good Source of Vitamin K2


K2 is a little known nutrient that is vital for heart health, bone and teeth health and many other functions that are still being discovered. Unfortunately, many adults in the Western world are deficient in K2 due to industrial agricultural practices. Pasture raised eggs are an excellent source of K2. 



Sourcing Good Eggs


Sourcing good quality eggs is important. I recommend looking for pasture raised eggs from local farmers. If that isn’t accessible to you, the next best option is organic free range, followed by free run, and cage free eggs. 




Not Your Average Egg Recipes


Avocado Toast with Eggs Spinach and Tomatoes


Spice up your avo toast. I recommend serving this on sourdough. 



Baked Egg “Muffins” 


You can make virtually endless flavour combinations of these!



Baked Avocado Eggs


These look fancy too!



Sweet Potato Hash


Great for anytime of day.



Easy Shakshuka


This spicy middle eastern egg dish takes eggs from breakfast to dinner.



Avocado Deviled Eggs


A great on the go snack. 



Breakfast Burritos


These can be made ahead and kept in the freezer for an easy grab and heat breakfast or lunch. 


Caprese Eggs Benedict


Refresh your brunch with this spin on a classic. 



Egg Pizza with Scallions


Yes, egg on pizza!



Spaghetti Carbonara


Egg yolks make this creamy sauce so delectable. 



Enjoy!



Nutrition, RecipesSerena Gee