In today’s world of fast foods and hectic daily routines, eating healthy is undoubtedly a challenge. Not many people have the self-restraint to limit the amount of junk food they consume and instead focus on only eating what benefits them. One of the top healthy food items is eggs; they make the best of breakfast dishes and side dishes for lunch and dinner.
Nutritional Profile of Eggs
Eggs are inexpensive and incredibly nutritious. They have fewer calories than other popular breakfast items and are loaded with proteins, minerals, healthy fats, vitamins, and several trace nutrients. According to statistics, a large egg contains:
- About 9% of the RDA of vitamin B12 (cobalamin)
- About 15% of the RDA of vitamin B2 (riboflavin)
- 7% of the RDA of vitamin B5 (pantothenic acid)
- 6% of the RDA of vitamin A
- 22% of the RDA of selenium
- Calories (77)
- 6 grams of quality protein
- 5 grams of fats
- Carbohydrates in trace amounts
Some Nutritional Facts about Eggs
1. Eggs and Blood Cholesterol Levels Are not Related
Eggs always receive a mixed reaction from people when mentioned in healthy eating. Most of these reactions are based on the myth that eggs trigger cholesterol levels in the blood and increase the risk of heart disease. However, it is not true. Eggs contain a high amount of cholesterol (212 mg), but it is known to have a negligible impact on blood cholesterol levels.
2. Choline in the Eggs is Good For the Brain
Choline is a member of the B-complex vitamins group. You might not have heard about choline as much as you would know vitamin B12 or B2 by heart. Nevertheless, choline is an essential nutrient that helps synthesize the working of neurotransmitters.
A choline deficiency is vitally related to liver issues, heart diseases, and other neurological problems. Since choline is an essential component in eggs that benefits the brain, incorporating eggs into the diet of pregnant mothers is essential. Eggs recipes can serve as healthy snacks for pregnant mothers.
3. Eggs Have The Perfect Amino Acid Profile
Amino acids are the main component of proteins, and proteins are the building blocks of the very foundation of our bodies. Among 21 amino acids that our body requires to synthesize proteins, nine cannot be produced by our bodies.
Eggs have the perfect amino acid profile that our body must need from dietary sources. It is a high-quality protein source that also helps build lean muscles of the body.
4. Eggs in Breakfast Can Help You Lose Weight
Eggs have carbohydrates only in trace amounts but are loaded with protein and fat. It is why eggs have a high satiety score – implying that consuming eggs in breakfast helps satisfy your hunger and keeps the unhealthy option at bay.
Different Ways of Serving Eggs
Before venturing into learning about serving eggs in various ways, it is essential to know everything there is to know about cooking eggs. Unless you are raising your chickens, you might be unfamiliar with the following kinds of eggs.
1. Types of Eggs
- White Eggs: These are the standard types you will find in a supermarket near you. The color white or brown makes no difference in the nutritional makeup of the eggs.
- Free-Run Eggs: As reflected by the name, these eggs come from hens that run free around the aviary.
- Free-Range Eggs: They come from hens who could only run around the barn.
- Organic Eggs: Organic eggs come from hens that were free-range chickens but were only fed organic feed.
- Vitamin-Enhanced Eggs: Like organic eggs, these eggs come from free-range chickens but are given high in vitamins, such as flax seeds.
- Vegetarian Eggs: These come from chickens that are fed plant-based bird feed.
- Processed Eggs: These are other forms of eggs altogether. They come labeled as “only white” and in frozen or powder form.
2. How to Serve Eggs?
Once you have decided to incorporate eggs into your diet, it is high time to acquaint yourself with various ways to serve eggs. After all, you might get bored by eating only a single type of egg recipe.
Here are different ways to cook eggs:
1. Hard-Boiled Eggs
The most delicious way to have eggs is to boil them. The term hard describes the consistency of the egg white and yolk. If your egg yolk is firm, you call it a hard-boiled egg.
Making hard-boiled eggs is a piece of cake. You have to fill a pot with water so that the eggs are all submerged in it. Let your eggs be covered with water by two inches or so for better results. Bring the pot of water to boil and then carefully drop in the whole raw eggs with the help of a ladle or a big spoon.
Leave the eggs to boil for about 10-12 minutes, and then turn off the flame. Scoop the eggs out of the boiling water and immediately place them in ice-cold water. This step helps in easier peeling of the eggshells. Gently tap the eggshells, crack them open, and peel.
On the inside, you will find a hot steaming whole egg that is bursting with flavor. You can have it in breakfast alone or as a side dish with toast and butter. Boiled eggs go great with warm toasts, melted butter, and some salt and black pepper sprinkled on top.
2. Soft Boiled Eggs
For soft-boiled eggs, let the eggs boil for only 6 minutes. Cutting the boiling time leaves the egg yolk warm and runny while the egg white is hardened. The best way to serve soft-boiled eggs is to cut them open in halves and let the runny yolk cover the toast or noodles, whatever you prefer having these eggs with.
Another sophisticated way to serve soft-boiled eggs is to serve them in little egg cups with the eggshells still on. Gently crack open the narrow end of the egg with the back of a spoon and remove the top. Scoop out the warm gooey yellow yolk and spread on your warm toasts for the best breakfast of your lives. Sprinkle the eggs with salt and pepper to enhance the taste.
3. Hard Scrambled Eggs
Hard scrambled eggs are the best way to cook eggs. They are delicious, easy to prepare, and can be eaten with almost anything or alone. For whipping up a tempting serving of hard scrambled eggs, break your egg whites and yolk in a bowl and mix along with a sprinkle of salt.
Simmer a tad bit of butter and cook the egg mixture through. These scrambled eggs are the favorite of every chef as nothing can go wrong with them, except they might dry quickly. Prepare a batch of toasts with cheese or your favorite veggies and top with hard scrambled eggs.
4. Soft Scrambled Eggs
Soft scrambled eggs are the runny version of hard scrambled eggs as they are cooked for longer, and their texture is softer and wetter. However, preparing them is a tricky business. Eggs cook quickly, so you cannot multi-task while making soft scrambled eggs.
Add a bit of milk to the eggs when whisking them with salt for cooking this way. Stay close with a spatula ready at hand after pouring the beaten eggs into the pan. Do not let the eggs spread in the pan, or they will become thin and get burnt. Keep folding the eggs over each other so that you get a creamy little fluff ball of eggs in the center.
Remove from heat as soon as the eggs still appear to be soft and transfer to your plate. Soft scrambled eggs make a perfect combo with buttered toast dressed in cheese slices, avocado, kale, spinach, or any dressing you like.
5. Omelets or Frittatas
Another similar yet varied form of serving eggs is to whip up an omelet. An omelet is cooked by whisking the egg whites and yolk with a bit of milk and small quantities of your favorite toppings, such as green bell peppers, onions, chilies, dill, herbs, or potatoes. Just whisk everything in a bowl and drop them in a pan with heated oil or butter.
This way of serving eggs calls for a hearty breakfast that also tantalizes your taste buds. The flavors of all the toppings, along with warm, freshly cooked eggs, take you to heaven. You can even make omelets in the microwave using a mug. This method will render small bite-sized omelet servings that are great for a brunch menu.
Frittatas only slightly differ from omelets. They are served open with the egg base underneath a pile of your favorite topping.
6. Baked Eggs
Another most delicious way of serving eggs is to bake them in the oven. This method allows you to cook big batches of eggs for guests over for brunch. There is very minimal prep required for baked eggs beforehand. The process starts there and then by cracking the eggs in a ramekin and adding salt and pepper.
If you wish to elevate the taste of baked eggs, you can also add cream or herbs to the ramekin. Prepare a water bath for the eggs to bake in and let them turn into the heavenly goodness of creamy eggs. Baked eggs are best paired with freshly chopped green veggies and some sauce. They are delectable and can impress any guest.
7. Poached eggs
Poached eggs are similar in concept to boiled eggs. However, they are boiled without eggshells. Serving poached eggs means there should be no hard edges, the egg white is thoroughly cooked, and the yolk is still warm and runny.
Poached eggs make a perfect serving combo with hummus, hollandaise, ramen, and toast. Making poached eggs might be tricky to master, but you cannot stop having them with almost everything once you are practiced.
Start by making a whirlpool in a hot water pot. Add a little bit of vinegar to help speed up the cooking process, but it is not mandatory. Crack a fresh egg open in a bowl and drop it in the center of the whirlpool you just created. Let the egg boil in the water for about 5 minutes, and then take it out with the help of a slotted spoon.
8. Fried Eggs
Fried eggs make the dreamy breakfast tray perfect. They have velvety egg whites with the yolk as the star of the dish. You can serve fried eggs with a bed of freshly-sliced herbs or leafy greens. Fried eggs also go perfectly with noodles or spaghetti. Another variation of fried eggs is sunny side up.
9. Sunnyside Up
These are fried eggs that have a runny and gooey yolk. It implies that you fry an egg without cooking it to the extent that the egg yolk becomes firm. Sunnyside eggs can be served on a bed of thin pizza crust and potato tots to form an unusual but scrumptious pizza.
10. Pressure Cooked Eggs
One of the quickest ways to serve a big batch of eggs to many guests is to pressure cook them. Take out your electric pressure cooker or an instant pot. You have to use a steamer basket to pressure cook many raw eggs together.
The result is the softest eggs you can ever have. Eat them up while the yolk is still warm, and sprinkle some salt and pepper for enhanced flavors.
11. Scrambled Eggs in a Jar Topped With Your Favorite Toppings
To save some hassle in the morning, you can prepare and gather the toppings of these scrambled eggs beforehand at night. Crisp some bacon pieces in the microwave, cut up spinach and chives, or any of your favorite toppings, and refrigerate.
Crack some eggs up in a mason jar and add salt, pepper, and milk. Add chives, Boursin, and spinach to the jar and shake it. Place the jar in the microwave without the lid for a minute. Keep checking if the eggs are done, else microwave for 15 minutes again. Top with the bacon pieces and cheese when done.
12. Eggs in Pepper Rings
Kids love this rendition of fried eggs and get to eat veggies this way too! It is the easiest and less messy way to serve fried eggs. Firstly, slice yellow bell peppers into half an inch thick slices. Heat a tad bit of oil in a nonstick pan and fry the pepper rings until they are soft and turn golden brown.
Crack an egg into each pepper ring and sprinkle some salt, black pepper, and oregano. Cover the eggs with a lid and cook until the egg whites are set. You can serve them with English muffins and a side of salsa.
13. Deviled eggs
Deviled eggs are the most popular of all types of eggs. They make for a hearty appetizer at a feast. The best part of serving the eggs this way is adding various toppings and flavors as you desire. Hard boil a handful of eggs in a large pot and drain the water.
Crack the eggs, cut them into two halves, and collect yolks in a separate pot. Add yogurt, Dijon mustard, salt, pepper, and lemon juice to the yolks and mix. Spoon a bite-size yolk mixture into the half-cut boiled eggs and serve with pieces of crisp bacon and serve.
14. Egg Salad
It is quite an easy recipe to serve eggs deliciously. You only need some medium-boiled eggs peeled and chopped into small pieces. Prepare the salad dressing and whip together mayonnaise, lemon juice and zest, salt, and pepper.
Add the egg pieces into the dressing and add chopped onions, dill, and capers. You can even sprinkle some crushed pita chips and baguettes if you prefer.
15. Baked Avocado Egg Boats
What can be more delicious than eggs and avocado together? This way of serving eggs can delight anyone’s taste buds and leave them wanting more. Hollow out several halved pieces of avocado and crack one egg in each avocado at a time. Season the avocados with salt and pepper, according to your taste, and place them in the oven till cooked.
Remove from the oven when the egg yolk is still runny (about 20 to 25 minutes). Top with crisp bacon strips and serve.
16. Egg Puff Pastry
If you love eggs and pastry, this is a combination made in heaven. Just take out a sheet of puff pastry and gather about four eggs. Cut out small muffin tin-sized circles of the spread-out pastry sheet. Place each round pastry piece into the muffin tin and place it in the oven till the pastry is baked.
Remove the muffin tray from the oven and crack an egg into each pastry. Top with salt, pepper, cheese, and chives and place in the oven again. Bake for about 12 minutes more or till the egg whites are fully cooked.
17. Eggs with Tomatoes and Spinach
This egg dish can easily pass as a dinner dish. It is delectable, filling, and relatively easy to make. You have to sauté some onions and spinach one by one together in a skillet and put them aside. Mix tomatoes, cumin, pepper, salt, paprika, and hot sauce in a bowl. In the end, pour in the spinach and onion mixture and combine thoroughly.
Divide the mixture among four ramekins coated with oil and crack an egg in each of them. Sprinkle with feta and bake until the egg whites are cooked.
In addition to being an incredibly healthy food, eggs are also the source of most valuable protein. They make the best food to make lean muscles and eat a hearty meal without worrying about extra calories. However, the best part about loving eggs and incorporating them into the menu is that they can be prepared and served in many different ways.