5 Ways to Enjoy Eggs
Eggs are one of my favourite foods. You can boil them, fry them, scramble them, bake them, or poach them. They are a good source of protein, healthy fats, vitamin A, D, E, choline, iron, and folate (1). Additionally, they’re more affordable compared to other proteins, such as meat, and can be eaten as part of a meal or snack!
Many of us already know how to fry or boil an egg, so here are some recipes to elevate your egg experience (with links provided).
Breakfast Cups
Photo from eggs.ca
Having eggs in the morning is not groundbreaking, but some of my clients say they don’t have time in the morning to make breakfast. As a result, they’re more likely to grab a granola bar or a bowl of cereal.
This recipe can be easily made over the weekend then individually frozen until you want to eat them for the next day. Now you have a balanced breakfast of protein, vegetables, and healthy fat to last you until lunch or your next snack break. Feel free to pair them with some fruit or a piece of toast.
Quiche
Photo from marthastewart.com
A very popular cafe lunch that can be made at home. Honestly, I have used this recipe about 20 times and it tastes great each and every time. Instead of broccoli and cheddar, you can substitute for other vegetables and cheeses. Sometimes I like to add cooked ham, sausage, or bacon for some more flavour. Instead of broccoli, I have also tried spinach (just make sure you drain as much water as you can, otherwise the quiche becomes watery!). The combinations are endless. To save more time and effort, use store-bought pie crust - I personally enjoy using the Pillsbury one.
If you have a favourite quiche recipe, please let me know! I love having quiche for lunch or dinner, paired with a salad, soup, or cooked vegetables.
Steamed Egg
Photo from thewoksoflife.com
This is a personal favourite because my dad would make it for dinner and it’s always silky smooth. If you’re not familiar with this, it’s a popular side dish in Chinese cuisine that we would eat with rice. My family likes to add some soy sauce right before serving and sometimes we will add chopped century eggs.
The above recipe is not one that I’ve tried, but is similar to the one my parents follow. Instead of ramekins, my family would use a large stainless steel dish. I may have to ask my dad to write out the recipe for me to keep and pass down. From my knowledge, it may take a few tries before you get the consistency right but the end result is worth it!
Tomato & Egg Stir Fry
Photo from eggs.ca
Featuring another childhood favourite, tomato and eggs stir-fry is a common Chinese side dish to pair with rice. It’s basically scrambled eggs with chopped tomatoes - super simple and easy to make if you don’t have much time to cook. I think it’s a good balance of sweet and savoury.
Egg Tart
Photo from thewoksoflife.com
Last but not least, we have the egg tart. Usually found at dim sum restaurants and Chinese bakeries, this recipe allows you to make your own at home. Like many Asian desserts, egg tarts are not overly sweet so this dessert can be enjoyed after a meal or even as a snack. Although I’m not a huge baker, I’m definitely trying this recipe out in the future.
I hope this gave you some eggspiration for how to include more eggs in your diet. What was your favourite? Let us know on our Instagram post!
Written by: Cheryl Ching, MSc, RD
Reviewed by: Kristie Pun, MHSc, RD & Pauline Bakowski, MHSc, RD
References:
(1) “Nutrition.” Eggs, Egg Farmers of Canada, 2021, www.eggs.ca/nutrition/
