The Incredible Edible Egg

Let’s talk about the EGG! I love eggs— they are highly nutritious, versatile, and budget-friendly! They are a staple in my daily eats and they should be in yours as well. So let’s talk about the benefits, discuss why you should not shy away from eating the yolk, and take a look at some of my recipes: easy, delicious, healthy, and always ready in 20 -30 minutes.

Health Benefits:

With only 70 calories per egg, eggs are LOADED with vitamins and minerals that are important for weight management, muscle strength, healthy pregnancy, brain function, and eye health! Do I need to say more? All GREAT benefits that should make you want to head to the grocery store and pick up lots and lots of eggs!

Check out http://www.incredibleegg.org/ for nutritional facts, recipes, tips, and much more. This website offers great information!

Eat the Yolk:

Not only do I hate wasting food, but I don’t believe in throwing out the egg yolk! I love the yolk and it is really good for you, especially as an active man or woman. Sometimes, I will use an egg white to add to the whole egg already in my protein pancake, but that is the only time I waste the yolk. Don’t be scared of that yolk… Eat it, enjoy it and reap these benefits! Oxygen Magazine wrote a great piece on why you should eat the yolk and here are their four reasons to KEEP IT!

• Yolks build muscle
• Yolks boost brain power
• Yolks fend off sore muscles
• Yolks help you lose weight

Recipes:

Protein Pancakes

I love protein pancakes, because they are loaded with protein, easy to make, and you can make endless combinations. I always include a “heaping” tablespoon of nut butter + 1 serving of fruit. This recipe is one of my favorites.

1 scoop whey protein
1 whole egg + 1 egg white
1 tablespoon of flax or chia seeds
2 tablespoons of unsweetened almond milk
2 tablespoons of water
dash of cinnamon
1 pear (heat half in microwave for 1 minute and place in batter). Top remainder on pancake.
1 “heaping” tablespoon of nut butter of choice! (My favorite part)

Egg Scrambles

I typically have a bit of a break in the afternoon between clients, so I usually have time to whip up this scramble. It typically takes less than 20 minutes and you could have it for breakfast, lunch, or dinner. Again this dish is very versatile. Add whatever kind of vegetables or beans that you like. Make sure that you include one healthy fat. I will use hummus, ¼ avocado, or goat cheese.

Sautéed kale, red pepper, mushrooms, asparagus, tomatoes, broccoli
2 fried eggs
season with red pepper, garlic powder, Italian seasoning
1 tablespoon of hummus
2 tablespoons of salsa

Snack

Easy, quick, and able to be taken anywhere, the hard-boiled egg is a great afternoon snack! I usually have an egg and pair it with a piece of fruit. This combination gives me enough protein and fiber to fuel me through the afternoon hours, before dinner. I will typically make a batch of 8 hard-boiled eggs that I can either use on top of salads or just have as a snack.  Again, another meal that is ready in 20 minutes. No excuses!

If you aren’t already incorporating eggs into your daily eats…START! Like I’ve said before and I’ll say it again, eggs are nutritious, versatile, cheap, and so easy to prepare. If you have any questions or need additional recipes, feel free to e-mail me at sherocksfitness@gmail.com. I would love to hear from you! Here’s to a New Year and to a healthier YOU!

 
Hello! My name is Katie and I am the owner of She Rocks Fitness, which is a fitness company that specializes in training women. Whether you are a new mom, a bride to be, or the woman who wants to train for her first 5k, or lose those annoying 10 lbs, I will help you achieve these goals. She Rocks Fitness is about training hard, eating clean, but still being able to enjoy life and have fun! She Rocks Fitness offers personal training, on-line training, and boot camps. You can find me on Facebook, Twitter, and I can be reached by e-mail at sherocksfitness@gmail.com.