Studies have gone back and forth about the health benefits of eggs, but I can honestly tell you my own study of eating two eggs a day both now and throughout my nearly 200-pound weight loss proved to be effective. Eggs are good for you--each one has 6 grams of protein and they are loaded with amino acids. They also contain mostly good fats with only 1.5 grams of saturated fats. Eggs are loaded with vitamin D which is so important. Below are some of my favorite recipes from my Fitness Answer Meal Plan.
HERBED SPINACH OMELETTE
2 Whole Eggs
2 Cups of Fresh Spinach
½ Cup Salsa
¼ Teaspoon of Garlic
1/8 Teaspoon of Dried Oregano
1/8 Teaspoon of Dill
1/8 Teaspoon of Cilantro
In a nonstick frying pan sauté fresh spinach in olive oil and garlic. Add in salsa, oregano, cilantro and dill. Beat eggs in separate bowl and pour into pan. Stir evenly around vegetables, and flip. Cook both sides until golden brown.
COZY COTTAGE OMELETTE
¼ Cup of Cottage Cheese
2 Eggs
1 oz Shredded Cheddar Cheese
1 Cup of Sliced Mushrooms
1 Cup of Diced Green Peppers
In a nonstick skillet sauté mushrooms and peppers in olive oil. Beat eggs with milk in small bowl. Add eggs into skillet, distributing vegetables evenly. Sprinkle with cheese and cover until egg is cooked through. Remove from heat and place cottage cheese on ½ of omelet. Flip other side over on top of cheese.
ZESTY BREAKFAST BURRITO
2 Eggs
1 oz. of Cheddar Cheese
1 Whole Wheat Tortilla
1 tbsp. of Greek Yogurt
1 tbsp. red pepper spread (found in the ethnic food aisle of grocery or health food store)
Nonstick Cooking Spray
Spray a nonstick skillet with cooking spray. Beat egg and egg whites in small bowl. Add eggs to skillet. Sprinkle with cheese and flip. Spread red pepper spread on whole-wheat tortilla, layer sour cream on top, fill with eggs and roll-up.
EGGS BRUSCHETTA
• 1 Whole Egg
• 2 Egg Whites
• ¼ Cup of Skim Milk or milk substitute
• ½ Cup of Jarred Bruschetta Spread
• 1/8 Cup of mozzarella cheese
• Olive Oil
In a nonstick skillet sauté bruschetta spread in olive oil. Beat eggs with milk in small bowl. Add eggs into skillet, distributing bruschetta evenly. When partially cooked through, add cheese and flip. Cook both sides until golden brown and cheese melts.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area where she runs her personal training business, Fitness Answer, LLC.