Breakfast is the basis of the diet. It's an unforgivable mistake to refuse your morning meal - and this is even if you follow a strict diet! Please note that the "correct" diet, in any case, should include breakfast. And if you are already fed up with healthy cereals, treat yourself to a light egg dish. Do you think you can only make an ordinary omelet out of them? You are mistaken - there are a lot of recipes. Such breakfasts will delight you with their taste and give you a boost of energy for the first half of the day.
In chicken and quail eggs, there is a lot of easily digestible albumin protein. This is a "building material" for muscle tissue - that's why the product is necessarily included in the menu of athletes. An egg dish, eaten some time after a workout, will help relieve muscle pain and eliminate swelling. The yolk contains a whole set of vitamins and trace elements necessary to strengthen the immune system and normalize metabolic processes in the body. The beneficial fatty acids found in eggs are fully absorbed, helping to maintain health and mental performance.
Nutritionists also "approve" the introduction of eggs into the diet. Dishes based on them quickly saturate and give a boost of energy for a good half of the day - which means you are "protected" from harmful high-calorie snacks. Even if you are on a diet that limits your intake of animal fats, it is acceptable to eat up to 8 eggs per week.
There is a lot of controversy about the dangers of eggs - because they have "bad" cholesterol. But if you know the sense of proportion and do not eat dozens of eggs at a time, and also learn how to cook them correctly, there will be no harm to the body.
Raw eggs are often introduced into sports and dietary nutrition. They are added to protein shakes or simply “drink”. But is it safe for health?
Of course, there are much more useful substances in raw eggs, since the stage of heat treatment of the product is “skipped”. But there is a risk of “catching” an intestinal infection (the most dangerous is salmonellosis), since there is no guarantee that the sanitary standards for keeping birds are strictly observed at the poultry farm. Infrequent consumption of raw eggs is only permissible if you are completely confident in the quality of the product! And for these purposes it is better to take quail eggs.
It would seem, what else to cook from eggs, except for scrambled eggs, hard boiled eggs and scrambled eggs? In fact, there are a lot of breakfast recipes based on them! But in order for the dish to become not only satisfying, but also healthy, it is important to follow several important rules - less salt, no butter and smoked sausages. If you eat a large portion of fatty scrambled eggs with ham at a time, there will be no benefit to the figure.
"Egg" breakfasts in the diet are often combined with vegetables, mushrooms, seafood, fresh herbs - non-calorie and very healthy.
Try these original egg breakfast recipes:
Protein omelet
This dish is also called "breakfast for ballerinas" - it turns out a very tender omelet that will not add an extra millimeter to your waist. You will need the following products - 4 egg whites, a mixture of Italian herbs, half a grapefruit. Beat egg whites well with spices. Pour the mass into a bowl - bake in the microwave until tender. Omelet is definitely served with grapefruit!
Soft-boiled eggs with bran
Bran in the diet is a healthy product rich in "slow" carbohydrates. They quickly saturate and give the body a lot of vitamins. You will need - a handful of oat bran, 2 chicken eggs (can be replaced with 4 quail). Place the eggs for 5-6 minutes in boiling water. When they are cooked, cover them with cold water. Then peel the eggs from one side of the shell and carefully remove the contents with a spoon into a plate. Mix the mass with bran. The dish can be slightly salted or “seasoned” with lemon juice.
Omelet with spinach and tomatoes
Recipes for "egg" breakfasts with the addition of fresh herbs are ideal for losing weight! Spinach is famous for its beneficial properties - it contains a lot of ascorbic acid, B vitamins. Prepare such a list of ingredients - 2 tomatoes, 3 eggs, 50 g of low-fat milk (can be replaced with sour cream or cream), 100 g of spinach. Mix eggs and milk, chop tomatoes and spinach. Pour the omelet mass into the pan - fry for 2-3 minutes. Now top with spinach and tomatoes. Fold the omelet pancake in half - you get something like a tortilla. Fry a little more on both sides until golden brown.
Salad with champignons and eggs
Adding mushrooms to the diet will not harm the figure. A light salad is a great breakfast option before a long day at work. Prepare such products - 150 g of champignons, 1 tbsp. l olive oil and balsamic vinegar, 2 eggs, onion, a bunch of arugula. Cut mushrooms and onion - sauté them in water. Boil the eggs, chop them coarsely. The dish is served like this - first put arugula on a plate, then warm mushrooms with onions, eggs act as the last layer. Pour dressing over salad - mix oil and vinegar.
Omelet with zucchini
For cooking, you will need - 75 g of zucchini pulp, 50 g of fresh parsley, 4 eggs, 1/2 tbsp. l oatmeal, 1 tbsp. l low-fat milk. Finely chop the zucchini, and chop the greens. Place a layer of zucchini in a small baking dish. Whisk eggs with flour and milk. Pour the zucchini with the omelette mass - bake in the oven for 10 minutes. Sprinkle greens on top of the finished omelette.
Poached egg sandwich
Haven't used poached egg recipes yet? Be sure to try this delicious dish. You will need - an egg, a tomato, 1 liter of water, a lettuce leaf, whole grain bread, 0.5 tsp of vinegar. Boil water, add vinegar. Wash the egg well, make a small hole with a needle in the place where the air cushion is located. Put the egg in a large spoon, slowly lower it into boiling water for literally 10-20 seconds. Now break the shell and carefully place the egg in a deep plate. With a spatula, create a "whirlpool" in the pan and pour the egg into the resulting funnel. Remove it with a slotted spoon after 4 minutes. Toast bread in a toaster, top with lettuce, tomato slices and an egg - a hearty sandwich is ready.
Health
There is a misconception that frequent consumption of eggs threatens your health. In fact, everything is not so. Eggs are extremely useful for humans, and, of course, with proper processing, they are safe.
They are an excellent source of protein, contain vitamins D, E, A, B12, folate, riboflavin, as well as minerals: iron, zinc, iodine, selenium and zinc. Moreover, people with low blood cholesterol may well eat several eggs every day.
So, what will happen to your body if you regularly eat two eggs for breakfast?
The benefits of eggs
1. Memory improvement
Egg yolk is a source of valuable choline, an amino acid that transmits small nerve impulses that help a person remember details.
For example, you will be better able to remember where you put your mobile phone or where you left your car keys.
Studies have shown that with a sufficient amount of choline in the human diet, in addition to memory, it also improves the ability to respond quickly.
2. Vision improvement
Studies have shown that eggs contain the vitamin lutein, which helps keep vision clear and sharp. Lutein is located in the eyeball, it protects the eye from the negative effects of the sun, and also reduces the risk of developing cataracts.
3. Teeth and bones become stronger
Eggs contain more vitamin D, which controls the level of phosphorus and calcium in the blood. Eating eggs will help the body absorb calcium better, which will make bones stronger and protect against osteoporosis.
Benefits of chicken eggs
4. Improve liver, hair and skin health
Among women who do not consume enough vitamin B, folate deficiency is very common. We are lucky because eggs are an excellent source of this vitamin. Folate assists in the processing of amino acids necessary for the formation of red blood cells and cell division.
5. Reducing the risk of developing cardiovascular disease
Canadian scientists have found that there is a direct link between a reduced risk of heart disease and cancer with an egg-rich diet. The study was published in Science Daily.
The thing is that egg yolk contains two very important antioxidants - tyrosine and tryptophan.
6. It is easier to get rid of extra pounds
American experts have found that eating eggs for breakfast with a low-calorie diet helps to speed up the process of weight loss by half. And one more thing: eggs give you a feeling of fullness, which lasts for quite a long time. It certainly helps in losing weight.
Benefits of eggs for the body
7. Body aging slows down
Eggs contain amino acids, thanks to which cells are regularly updated. Over time, the human need for vitamin D is constantly increasing. People over 60 years of age are recommended 10 mcg of this vitamin per day, one egg contains about 0.7 mcg.
8. Strengthens the immune system
If you want to be healthy for as long as possible, then start eating eggs all the time! Studies have shown that if you eat two eggs a day, this will be enough to protect your body from diseases, infections and all sorts of viruses.
One egg contains approximately 22 percent of the recommended daily intake of selenium, which helps the immune system become stronger.
9. Increased chances of getting pregnant
Eggs contain vitamin E, which improves sperm quality in men. Experts explain that pregnant women have vitamin E in the fluid surrounding the embryo. Folate can also be found in eggs, which prevents the development of anemia in women and is essential for the development of the fetus in the womb.
Nutritionists are constantly arguing about what gives the body a boiled egg. The benefits and harms of this product are relative: it all depends on the state of health and the amount of product consumed. Today, we will be detailing the health benefits, nutritional value, and dietitian warnings to keep in mind. So…
Since ancient times, a person has never passed by if he had the opportunity to taste an egg. This rule is also observed in the wild: almost any animal, reptile or bird, is happy to eat other people's masonry, receiving a valuable supply of nutrients. A small yolk in a protein shell contains a complete supply of proteins and fats, vitamins and trace elements.
The best food for breakfast
What do we need to start the day feeling fresh and full of energy? First of all - a healthy breakfast, i.e. a light meal containing a sufficient amount of protein. A boiled egg would be a great option. The benefits and harms of this product are considered in such detail by nutritionists that questions should not remain in this topic. Let's summarize today and draw the appropriate conclusions for ourselves.
An egg contains high quality protein that is easily absorbed by the body, as well as most of the essential vitamins and minerals. At the same time, doctors are still arguing among themselves: some say that you can regularly eat a boiled egg. The benefits and harms are determined by the diversity of the rest of the diet. A large number of vegetables and fruits consumed will allow you to get the maximum benefit from this product, an abundance of sweets, and vice versa, can nullify it.
Latest Research
For many years, we have been scared of excess cholesterol and urged to limit our consumption of eggs as much as possible. However, today there are many diets that recommend eating a fairly large amount of egg white. Scientists say that they have nothing to do with eggs. The yolk contains 10% useful lecithin and only 2% cholesterol. Therefore, if there are no restrictions in the form of allergic reactions, then feel free to eat a boiled egg for breakfast. The benefits and harms of this product are very well reflected in the following note by a famous nutritionist: “Egg white is the best. It is healthier than meat, fish or dairy protein. It is absorbed completely and contains almost all amino acids.
Raw or boiled?
This is another question that interests many. Surely you have heard recommendations to drink allegedly so that the maximum of vitamins is preserved. But it's actually better to eat boiled eggs. The benefits and harms of this product are obvious: boiled protein is completely absorbed and immediately goes to the building needs of the body. At the same time, raw food will be digested for a long time and can become a source of various diseases. In fact, eggs are very nutritious and at the same time contain quite few calories, about 85 kcal. That is, a dinner of two boiled eggs with vegetables will contain no more than 300 kcal.
Secrets of a simple egg
Thanks to this product, you can quickly restore strength and strengthen the immune system, since egg white is used to build your own antibodies. Eggs are an indispensable product for athletes, as they allow you to quickly build muscle mass, even with intensive weight loss, by reducing the amount of adipose tissue. Boiled eggs are also indispensable for children. The benefits and harms depend on the individual tolerance of the product, but if there are no allergic reactions, then it is imperative to include them in the children's menu to ensure muscle growth.
While we talked about the benefits of protein, completely bypassing the unique yolk. This is a truly magical cocktail that contains such biologically active substances as lutein, choline, lecithin, biotin and many others. Egg yolk is a source of essential fat-soluble vitamins A, D, E, group B. In a period of active growth and recovery after a serious illness, nothing is more necessary than a boiled egg. The benefits of this product are indescribable. Add to all of the above minerals - phosphorus and zinc, sulfur, calcium, potassium, magnesium, manganese and iron - and get an invaluable supply of nutrients for the nervous system and the cerebral cortex.
Useful material
Much has already been said about what a boiled egg contains. The benefits of these substances for the body are enormous, but we have listed far from all. An ordinary egg contains up to 40 types of useful substances that we need daily. At the same time, the protein is a source of important amino acids, and the yolk is a source of vitamins and minerals.
In order for the assimilation of the egg to go easier, it is necessary to cook it correctly. An excellent option for a healthy diet is a steam omelette, poached eggs. A fried product contains too much fat, while a raw product is much less digestible and can serve as a source of Salmonella contamination.
More about cholesterol
Indeed, when the benefits and harms of boiled chicken eggs are discussed, the memorized phrase immediately pops up: “they have a lot of cholesterol.” Eggs are a wonderful breakfast that contains all the necessary minerals, vitamins and amino acids. They are well absorbed, give a feeling of satiety and provide the body with a complete set of building material. They are not only not harmful to blood vessels, but vice versa - they are an excellent prevention of atherosclerosis. Countries where breakfast traditionally includes a boiled egg have the lowest rate of cardiovascular disease.
Benefits of boiled eggs for men
Most often, the stronger sex is engaged in physical labor. Therefore, if women are passionate about losing weight, then it is important for a man to maintain muscle mass in perfect order. This is especially true for those who are actively involved in sports. Just one egg a day gives the body an excellent supply of building material, which means a launching pad for new achievements. If the representatives of the stronger sex have hard physical work, then they just need boiled eggs. The benefits and harms for men of this food product are also determined by the individual characteristics of the body. If a person needs to reduce weight, then it is recommended to use a boiled egg, along with vegetables. Under the condition of high physical exertion, this product allows muscle tissue to quickly recover and grow. Eggs can cause harm only in case of individual intolerance, an allergic reaction, or the use of a raw product contaminated with pathogens of intestinal diseases.
Quail egg
Nutritionists and ordinary people love to talk about the benefits and harms of raw and boiled eggs. But so far we have been talking about the product that is supplied to us by domestic chickens. Today, however, quail eggs have become very popular. This is no accident, as many researchers call them a "health capsule." Despite the fact that quail eggs are much smaller than chicken eggs, they contain five times more potassium, 4 times more iron, and about twice as much cobalt, calcium, copper and phosphorus. As for the content of minerals, vitamins and amino acids, we note that a significant difference is also felt here. There are many times more vitamins of groups B, A, PP and essential amino acids in a quail egg.
Medicinal properties of quail eggs
They are difficult to consider simply as a food product. There is probably no person who would not know what good boiled ones are. The benefits of their regular use are enormous. They stimulate the immune system, normalize the activity of both the gastrointestinal tract and the cardiovascular system. Many men prefer to eat this particular product for breakfast, as it has a positive effect on potency and removes radionuclides from the body well. In addition, positive changes with regular intake are noted by people suffering from anemia, hypertension, diabetes, bronchopulmonary diseases and disorders of the nervous system. Judging by the latest data, quail eggs are completely hypoallergenic, which cannot be said about chicken ones. That is why they are recommended for young children, who are most likely to have an allergic reaction to egg white.
Method of use
And here you will find a surprise. It is a quail egg that is recommended to be consumed raw - this way it retains a maximum of useful properties. But what about salmonella and other diseases? The thing is that the body temperature of quails is slightly higher than that of a chicken. This protects the eggs from infection. In addition, a dense film and very small holes in the shell itself exclude the possibility of pathogens entering the product. It is only necessary to assess the integrity of the shell and not eat eggs with cracks.
Summing up
As you can see, eggs are a real pantry of health. They are useful for women and men, children and the elderly. They can and even should be consumed during a period of high physical activity and rapid growth, as well as if a person is on a diet and wants to lose weight. This is an indispensable source of nutrients and energy, which should be present on the table every day.
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For many, egg dishes are associated with breakfast. However, they can also be great for lunch and dinner. Dishes with eggs are easy to prepare, they are beautiful and satisfying. Therefore, if guests have come to you or you don’t want to mess around at the stove for a long time, this is a great way out of the situation.
website collected recipes for dishes based on this product, among which everyone will certainly find something to their liking.
Baked egg in avocado
You will need:
- 4 large eggs
- 2 ripe avocados
- olive oil
- salt, pepper, favorite spices
How to cook:
- Preheat oven to 200 degrees.
- Cut the avocado in half and remove the pit. Remove 2 tsp. pulp so that there is enough room for a runny egg.
- Crack an egg and carefully pour into the avocado. Sprinkle with salt, pepper, seasonings.
- Place in the oven and cook for about 15 minutes until desired doneness.
Sandwich "Croc Madame"
Croque-monsieur (from the French croquer - "crunch" and monsieur - "master") is a famous French sandwich with cheese and ham. "Croc-monsieur", which is served on top with a fried egg, is called "Croc-madame" - in memory of women's hats of that time.
You will need:
- 2 eggs
- 4 slices of bread or loaf
- 50 g butter
- 4 large slices of cheese
- 2 large slices of ham
- 2 lettuce leaves
- salt, pepper, favorite spices
How to cook:
- Lightly brush the slices of bread with butter and fry in a dry frying pan on one side until golden brown. Flip. Remove 2 slices from the pan, you will need them a little later. Place a slice of cheese on the remaining 2 slices of bread and cover with a lid to melt the cheese slightly.
- Put the ham on top of the cheese, cover with a lettuce leaf, put another slice of cheese and cover with the leftover slices of bread. Cover and cook for approximately 30 seconds. Remove sandwiches from skillet.
- After heat treatment, the lettuce leaf does not take on a very aesthetic appearance, so you can do without it, but simply serve a sandwich with a fresh salad.
- To make the egg the size of a sandwich, use a special shape or a foil ring. Cook the fried eggs until desired doneness, add the spices and place on top of the sandwich.
Eggs baked in jacket potatoes
A hearty dish for a family dinner can turn into a great appetizer for the festive table.
You will need:
- 4 baked potatoes
- 4 tbsp. l. butter
- 4 medium eggs
- green onion, sausage, cheese
- salt pepper
How to cook:
- Cut off the top of each baked potato and make a small indentation with a spoon or fork. Lay out 1 tbsp. l. butter for each potato. Salt, pepper.
- Then break 1 egg into each "bowl". Put the desired filling on top: sausage, onion, herbs, cheese... Sprinkle with your favorite seasonings on top.
- Bake in an oven preheated to 190 ° C for about 10 minutes or until the eggs are baked to the desired doneness.
Baked eggs with sausages and cherry tomatoes
A warm and tasty dish for a leisurely morning breakfast with family or loved ones.
You will need:
- 100 g smoked sausages
- 4-6 slices of bacon
- 4 eggs
- 100 g cherry tomatoes, halved
- 1 tsp oregano
- olive oil
- salt pepper
How to cook:
- Preheat oven to 200 degrees.
- Grease a baking sheet with oil and lay out the sausages and bacon. Cook until light brown. Approximately 10 minutes.
- Remove the baking sheet from the oven, move the bacon and sausages so that there is an empty space around them for 4 eggs.
- Carefully break the eggs, without damaging the yolk, into empty spaces.
- Add cherry halves and season with oregano, salt and pepper.
- Cook in oven until desired doneness.
Salad with avocado, bacon and egg
You will need:
- 4 large hard boiled eggs, diced
- 1 avocado, diced
- 2 pcs. green onion, thinly sliced
- 4 slices bacon, cut into small pieces and fried until desired doneness
- 100 ml fat-free yogurt
- 1 st. l. sour cream
- 1 lime
- 1 st. l. fresh chopped dill
- salt pepper
How to cook:
- Place eggs, avocado, green onion, bacon in a salad bowl and set aside.
- In a bowl, beat yogurt, sour cream, lime juice, dill, salt and pepper. Whisk well again.
- Pour the yogurt dressing into the salad mixture and mix well. Garnish with dill and bacon slices.
Fried eggs in onion rings
You will need:
- 3 large eggs
- 1 large onion
- olive oil
- salt, pepper, favorite spices
How to cook:
- Cut the onion into rings. Take the widest, 2 layers are possible.
- Heat the olive oil in a frying pan and fry the rings until golden brown. Then turn over and fry the second side.
- Pour one egg into each ring so that the yolk remains intact and does not spread. Add salt, pepper, seasonings.
- Cook like regular fried eggs until the white is firm and white, the yolk should remain runny.
- Before serving, the dish can be garnished with lettuce or any vegetables.
Light green bean salad
If you prepare this salad, then spring itself will come to you in a salad bowl. It is so easy to prepare that it can be prepared in a hurry.
You will need:
For salad:
- 200 g salad mix
- 200 g green beans with stems cut off
- 6 hard boiled eggs, cut into halves
- 6 slices bacon, fried until crispy and cut into pieces
- 1 PC. red onion, thinly sliced into half rings
- 1 cup toast
For refueling:
- 70 g grated parmesan cheese
- 3 art. l. olive oil
- 2 tbsp. l. white vinegar
- 1 st. l. fresh lemon juice
- 1 tsp Dijon mustard
- 1 clove minced garlic
- salt and freshly ground pepper
How to cook:
- Place the salad in a large salad bowl and set aside.
- Boil green beans in boiling salted water for 3 minutes. Rinse beans in cold water to cool. Add green beans to salad.
- Put chopped eggs, bacon, onions and croutons in a salad bowl.
- In a bowl, combine parmesan cheese, olive oil, vinegar, lemon juice, mustard, garlic, salt and pepper. Beat until smooth. If you want a thinner consistency, add 1-2 tbsp. l. water and continue beating.
- Pour the dressing into the egg and vegetable mixture, mix thoroughly and serve.
Fried eggs with Brussels sprouts
You will need:
- 8 slices smoked chicken or turkey
- 1 PC. shallots, cut into thin half rings
- 300 g peeled and chopped Brussels sprouts
- 1 st. l. apple cider vinegar
- 4 large eggs
- olive oil
- salt pepper
Many people refuse to eat eggs. And in vain! After all, adding eggs to the daily menu will only benefit.
In fact, the use of eggs does not increase the level of cholesterol in the blood, since cholesterol is balanced by phosphatides, which interfere with the formation of vascular atherosclerotic plaques. At the same time, the use of boiled eggs without additional fat in the form of oils will not bring any harm to the liver.
Egg white is an excellent building material for cells, because it is almost completely absorbed by the body. Also, eggs are useful for athletesconcerned with the growth or maintenance of muscle mass.
And, by the way, for girls who watch their figure, such a product helps to quickly get enough, reduce appetite for a long time, increase metabolism and, accordingly, lose weight. After all, eating just one egg for breakfast helps the body control the production of the hunger hormone - ghrelin, which leads to overeating.
Vitamin complex
Perhaps for someone it will be a discovery that eggs are a whole set of vitamins. One egg contains 5% of the daily norm of vitamin A, 10% of the norm of vitamin D, as well as trace elements phosphorus, iodine and retinol.
People whose daily diet includes at least one egg may not worry about visual acuity, because the antioxidant lutein saves the eye muscles from aging, and vitamin A fights "night blindness" that bothers many people in the evening.
Protection against osteoporosis
In the modern world, even young people who have barely crossed the threshold of forty years of age are beginning to face the problem of osteoporosis. A soft-boiled egg for breakfast will provide strength to the bones.
Nutrition for the brain
Eggs contain choline, a vitamin responsible for improving memory, developing cognitive abilities and increasing the speed of reaction to various stimuli. Therefore, knowledge workers are simply obliged to include eggs in their daily menu.
To form the correct hormonal background, it is recommended to include eggs in the diet of a child who has reached three years of age and has no contraindications.
When choosing eggs, first of all, you should pay attention to the shell. Too thin and brittle shells are evidence of the low vitamin value of the product. In this case, the color of the shell can be any.
