I partnered with the American Egg Board and the Egg Nutrition Center on this post. Opinions expressed are mine.
Scrambled eggs are one of the first foods Norah learned how to cook, back when she couldn’t even reach the stove! Finally, now 8 years old, she’s able to fully complete the process by herself! She can retrieve the eggs from the fridge, grab her bowl, crack the eggs into the bowl, whisk them, pour the eggs into the heated pan and scrape them onto her plate. I love watching her do it and it’s nice that it takes the pressure off me to cook her breakfast when I could be making her lunch and getting her ready for school…or just enjoying my coffee in peace.
Eggs are not only a super easy breakfast, but they’re a great way for kids to start the day. Breakfast is important for the kiddos. Studies show there are cognitive benefits of eating breakfast, such as better memory recall time, improved grades, and higher test scores. Eggs are a great choice because they’re a high quality protein, something I think is often missing in grade schoolers’ breakfast. The protein provides staying power, especially for the middle and high school kiddos, who usually have to eat at the crack of dawn and then go many hours before lunch.
We’ve always been an egg eating household. My husband is known for his omelet making skills and we buy eggs in bulk by the 4-dozen. We eat some eggs over here!
Eggs are pretty awesome. They are nutrition superstars, with just one large egg containing 6 grams of high-quality protein. They also contain antioxidants. Lutein and zeaxanthin are found inside the egg yolk, as well as vitamins E, D, and A, all for just about 70 calories. The antioxidants are just one of the reasons you shouldn’t skip out on the yolk, it contains most of the nutrients!
Many people still ask me about the cholesterol content of eggs and whether they should really be eating them. I have always said yes, in moderation, even before the 2015 Dietary Guidelines for Americans removed the daily limit on dietary cholesterol and included eggs in all three recommended healthy eating patterns. The Guidelines even include eggs as part of a plant-based diet.
Eggs are a great way to eat clean on a budget, too. At around $0.15 each, they are one of the least expensive sources of clean, high-quality protein sources you can find. They’re also family friendly and super versatile. You can eat them for breakfast, lunch, or dinner with little complaints.
Sue’s Spinach Pie is a longtime family favorite. If my mom (yup, she’s the Sue) was willing to whip it up, I could probably eat her spinach pie every day of the week.
Then there’s my husband’s omelets, which rival anything you would get in a restaurant. He stuffs them with spinach, black beans, salsa and sautéed mushrooms. His secret is the oven. He tops off his egg creations in the broiler to get the perfect amount of heat – no flipping required. Who else has ruined their breakfast with a flip gone bad?
My tasty Tex-Mex Breakfast Tostada with Egg is also the perfect way to start the day. It has all the elements you need to feel full and stay satisfied all morning long. It’s also utterly delicious.
First things first, I toasted up some pita on the stove (we use the gas burner to heat our tortillas so the house smells like a campfire, in a good way). Then I tossed together black beans, diced avocado, roasted corn, and shredded cheddar cheese with a little salsa and fresh cilantro. I placed the tasty mixture on my toasted pita and topped it off with a fried egg!
Really, anything is better with an egg on it, right? I know this is!
Breakfast Tostada with Egg
- 2 slices pita bread toasted
- 2 eggs cooked over easy
- 1/4 cup black beans
- 1 Tbsp chopped cilantro
- 2 Tbsp tomatillo salsa plus more for serving
- 1/4 cup roasted corn I used frozen
- 1/4 cup shredded cheddar cheese I used Cabot
- pinch sea salt
- fresh ground pepper
- In a small bowl, combine black beans, cilantro, corn, cheese, salsa and salt. Toast your bread and fry up the eggs. Place bean mixture onto toasted pita, add fried egg and season with salt, pepper and more salsa, as desired to taste.
For more delicious ways to incorporate eggs into breakfast, lunch or dinner visit incredibleegg.org
And to see other research that shows the health benefits of eggs, visit eggnutritioncenter.org