Today we have a guest post from Lindsay Lawes, a Registered Dietitian and Certified Personal Trainer with Boulder Nutrition and Exercise, of Boulder, Colorado. Lindsay has worked in the fitness industry for over nine years, prior to coming to Boulder Nutrition and Exercise. In addition to receiving her Masters of Science in Dietetics, and completing her Dietetic Internship at the University of Vermont, she is credentialed as a Registered Dietitian. With her mantra for health promotion and disease prevention, Lindsay is also a Certified Personal Trainer through the American Council on Exercise, as her passion for physical fitness closely pairs to that of healthy nutrition. Lindsay’s interests and specialties include counseling clients for weight loss, diabetes, cardiovascular health, and overall health and wellbeing. She is a strong believer that a physically active lifestyle and a healthy relationship with food are essential for all around happiness and long-term wellbeing.
(Nutritional) Profile of Perfection:
As one the most bioavailable sources of protein (includes all 9 essential amino acids), eggs also pack in a punch of many vitamins and minerals. Helping to keep your brain functioning to its highest level, a burst of choline is provided in each egg yolk. Move over carrots – you aren’t the only food to help with vision. Eggs provide a great source of lutein and zeaxanthin helping to seize macular degeneration. Not to mention the family of B vitamins for everyday health. “Weighing in” at a whopping 70 calories, each egg has roughly 7 grams of protein, and 0 grams of carbohydrate making it a powerhouse for maintaining muscle mass and burning calories.
“Egging” in on your Waistline:
Eating eggs not only keeps you full and focused during those long work days, but studies have indicated that eating eggs can actually aid in weight loss. Thanks to the Thermic Effect of Food (TEF) protein wins at an estimated 30%, meaning for every 100 calories of protein consumed, nearly 30 calories are burned simply just during digestion! Compare that to carbohydrates (estimated 5-20% depending on fiber content) and fats (a mere 2-3%), eggs are a fantastic calorie burning “furnace”!
Fun and Flexible:
Eggs can be enjoyed in a variety of ways. Hard-boiled, soft-boiled, poached, over-easy, sunny-side up, scrambled, fried, and baked. They can be used to make omelets, sliced into salads, cooked into quiches, formed into frittatas, or designated to be deviled. The possibilities are endless when it comes to eggs and recipes that incorporate them!
Pack in the Protein and Fill up on Fiber with one of my favorite recipes, Veggie Loaded Frittatas!
1) Preheat oven to 375F. Lightly oil an 8×8 baking dish (or use oven safe skillet)
2) Open your produce drawer and freezer! What veggies are available?
3) In a large sauté pan, lightly sauté veggies with olive oil and herbs (ex: rosemary, thyme, parsley, basil) as desired.
4) In a medium mixing bowl, whisk together 6 eggs (or 3 whole eggs & 3 egg whites), ½ cup milk, and cheese (as desired).
5) Place sautéed veggies in baking dish. Pour egg mixture over top and gently combine.
6) Bake in oven for 20-30 minutes (until eggs are almost set). If desired, sprinkle with additional herbs and cheese and broil for 3-5 minutes for a crispy top. Let cool 15-20 minutes and ENJOY!
For more great recipes with eggs be sure to check out NestFresh’s website!