1. Scrambled Eggs
Ingredients:
- 2 eggs
- Salt and pepper to taste
- 1 tablespoon butter
Health Benefits:
- Rich in protein for muscle health.
- Contains choline for brain function.
Recipe:
1. Crack eggs into a bowl, add salt, and pepper.
2. Whisk until well combined.
3. Heat butter in a pan over medium heat.
4. Pour in the eggs, stir gently until scrambled.
5. Cook until eggs are set but still moist.
2. Eggs Benedict:
Ingredients:
- 2 poached eggs
- 2 English muffins
- 2 slices Canadian bacon
- Hollandaise sauce
Health Benefits:
- Protein from eggs and Canadian bacon.
- B-vitamins in eggs and sauce for energy.
- Recipe:
1. Toast the muffins, cook bacon, and poach eggs.
2. Place bacon on muffin halves, top with poached eggs.
3. Drizzle with Hollandaise sauce.
3 .Omelet:
Ingredients:
- 3 eggs
- 1/4 cup diced bell peppers
- 1/4 cup diced onions
- 1/4 cup shredded cheese
- Health Benefits:
- Protein and vitamins from eggs.
- Nutrients from colorful vegetables.
- Recipe:
1. Whisk eggs, pour into a heated, oiled pan.
2. Add vegetables, cook until set.
3. Sprinkle cheese, fold the omelette, and serve.
4. Deviled Eggs:
- Ingredients:
- 6 hard-boiled eggs
- 2 tablespoons mayonnaise
- 1 teaspoon mustard
- Paprika for garnish
- Health Benefits:
- Protein and healthy fats.
- Nutrient-rich snack.
- Recipe:
1. Cut eggs in half, remove yolks.
2. Mash yolks, mix with mayo and mustard.
3. Spoon mixture back into egg halves, sprinkle paprika.
5. Egg Salad:
- Ingredients:
- 4 hard-boiled eggs
- 1/4 cup mayonnaise
- 1 teaspoon mustard
- Celery, salt, and pepper to taste
- Health Benefits:
- Protein-packed and satisfying.
- Essential nutrients from eggs.
- Recipe:
1. Chop eggs, mix with mayo, mustard, celery.
2. Season with salt and pepper.
3. Serve on bread or lettuce.
6. Shakshuka:
- Ingredients:
- 4 eggs
- 1 can crushed tomatoes
- 1 bell pepper, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- Spices (cumin, paprika, salt, pepper)
- Health Benefits:
- Antioxidants from tomatoes and peppers.
- Protein-packed and flavorful.
- Recipe:
1. Sauté onions, garlic, and bell pepper.
2. Add crushed tomatoes and spices, simmer.
3. Create wells, crack eggs, cover until eggs set.
7. Egg Fried Rice:
- Ingredients:
- 2 cups cooked rice
- 2 eggs
- 1 cup mixed vegetables (peas, carrots, green onions)
- 2 tablespoons soy sauce
- Health Benefits:
- Balanced with carbs, protein, and veggies.
- Provides energy and nutrients.
- Recipe:
1. Scramble eggs, add veggies, stir-fry.
2. Add cooked rice and soy sauce, mix well.
8. Egg Curry:
- Ingredients:
- 4 boiled eggs
- 1 cup tomatoes, chopped
- 1 onion, finely chopped
- 2 cloves garlic, minced
- Curry spices (turmeric, cumin, coriander)
- Health Benefits:
- Protein-rich and flavorful.
- Contains vitamins and antioxidants.
- Recipe:
1. Sauté onions, garlic, and tomatoes.
2. Add spices, simmer, then add boiled eggs.
9. Cloud Eggs:
- Ingredients:
- 2 eggs
- Parmesan cheese
- Chives (optional)
- Health Benefits:
- High protein content.
- Low in carbohydrates.
- Recipe:
1. Separate yolks, whip whites until stiff.
2. Place on a baking sheet, add yolks, bake until set.
10. Spanish Flan:
Ingredients:
- 4 eggs
- 1 cup sugar
- 2 cups milk
- 1 teaspoon vanilla extract
- Health Benefits:
- Good source of calcium from milk.
- A sweet treat with moderation.
- Recipe:
1. Caramelize sugar in a pan.
2. Mix eggs, milk, and vanilla, pour over caramel.
3. Bake until set, chill, and invert to serve.
