I’ve always been a breakfast lover and a perfect way to create a filling, nourishing breakfast is to have eggs. Since being pregnant, eggs are something I’ve been eating more often as they’re not only a good source of protein, but they’re really nutrient dense too.
Eggs are one of the few food sources that contain vitamin D. We make the majority of vitamin D when the sun hits our skin, but because we have our skin covered in winter and there is less sun, vitamin D levels drop. So including more food sources is especially useful in winter. Eggs also contain 10 other vitamins and minerals plus the antioxidants lutein and zeaxanthin which promote good eye health.
Whilst people used to avoid eggs because of their cholesterol, evidence now suggests there’s no need to. Eggs can be eaten regularly as a low cost, nutrient rich wholefood protein source. Yah!
Eggs for breakfast can be more than poached or scrambled too. And to get you inspired with some new ideas, here’s three egg recipes I’ve been enjoying lately for breakfast – from the super quick, to the prep in advance. There’s even a sweet option too.
2 minute microwave pesto eggs
Eggs for breakfast don’t have to take a lot of time. This is my favourite way to have a quick egg based breakfast (especially during the week before I head off for a busy day of work!) – plus it’s a good way to get an extra serve of vegetables into your day.
Optional – 1 tablespoon of chopped fresh herbs (eg parsley, basil)
1-2 teaspoons pesto
Juice from ½ lemon
¼ avocado, sliced
2 handfuls baby spinach
Wholemeal sourdough bread (or whatever bread you fancy)
Salt and pepper to season
Simply crack 2 eggs into a ramekin, mix well with a fork, season with pepper, add the herbs if using and microwave for 1 ½ minutes, stirring half way. Cover it well with paper towel as the egg can ‘pop’ and make a mess! Or if it pops when you take it out it could hit you and hurt!
Place a handful of baby spinach on a slice of toasted bread, top with the cooked egg and sliced avocado. In a small dish, mix the pesto and lemon juice and drizzle over the egg.
Season with salt and pepper and enjoy for a super quick, protein packed breakfast that also gives you a serve of vegetables too.
Kumara hash egg muffins
These kumara hash egg muffins are kind of like a cooked breakfast in one. These ‘muffins’ have a kumara hash bottom, a layer of spinach, mushroom and cheese and are then topped with an egg. A couple of these provide a nourishing breakfast you can eat on the run.
Ingredients (makes 6 texas size muffins)
1 large kumara, peeled and grated
1 tsp powdered garlic
½ cup grated cheese
3 large handfuls of baby spinach, washed
6 large free range eggs
6 mushrooms, chopped
1 tablespoon pesto
Optional: Smoked salmon slices, or bacon
Preheat oven to 200 degrees Celsius.
Place the grated kumara in a bowl and season with a little salt. Mix and leave for a couple of minutes. With clean hands, take handfuls of the kumara and squeeze out extra fluid. Place squeezed kumara back in the bowl and sprinkle over the garlic powder and season with cracked pepper.
Line texas muffin tins with baking paper, or grease well. Press the kumara evenly into the bottom of the muffin tins. Bake for 12 minutes.
While the kumara is cooking, heat a fry pan over a medium heat. Add the chopped mushrooms and pesto, stirring often until cooked (around 4-5 minutes). Set aside in a small bowl. Add the baby spinach and heat through until wilted. Squeeze out excess moisture – otherwise it will make the kumara soggy.
Grate the cheese. When the kumara has finished cooking, sprinkle half of the grated cheese evenly over the kumara bases. Add the mushrooms and spinach, then top with remaining cheese. If using smoked salmon or bacon, you could add these now. Cook the bacon before using so it’s crispy .
Crack an egg on top each of the bases. Lightly prick the yolk with a skewer.
Bake for 15 minutes, or until the egg is cooked.
Chocolate banana & hazelnut omelette
Sometimes I like my eggs on the sweeter side, and this is a delicious way to have them.
2 large size free range eggs
1 tablespoon milk
1 tablespoon cocoa
1 teaspoon runny honey
1 ½ bananas, cut in half
1 small handful of hazelnuts, cut in half
3 tablespoons Greek yoghurt
In a bowl, beat the eggs, milk, cocoa and honey together until well combined. Mash half the banana and add to the egg mixture and mix well.
Grease a non stick fry pan and heat over a medium heat. Pour over the egg mixture and heat until cooked.
While the omelette is cooking, finely slice the other banana. Once cooked place half of this banana over top of the egg on top of one half of the omelette and spread over a couple of tablespoons of yoghurt. Flip in half and place on your plate. Top with extra yoghurt, the remaining banana, hazelnuts and dust with a little cocoa.
For more delicious recipes, how to videos, health and nutritional information you can check out this website.
This post was made possible thanks to Eggs Inc
So you can head to the supermarket and pick up some goodies to create your own favourite eggy breakfast, I’ve got a $50 supermarket voucher to give away. To be in the draw, simply comment below with what recipe you’d try or your favourite way to eat eggs. Don’t forget to check out Eggs Inc for more recipe inspiration too.
CONGRATULATIONS Heidi! I’ve emailed you regarding your prize. Thanks everyone for entering.
Competition closes September
24th 27th 2016. Open to NZ residents only.