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Holiday Eggs at Your Table

by Victoria Shanta Retelny, RDN | Egg Nutrition Center | Dec 18, 2019
It’s the holiday season – time for celebrating with good food, family and friends. With plenty of seasonal celebrations and gatherings filled with indulgent dishes, there’s an opportunity to include more nutrient-dense, filling foods that are naturally lower in calories, too.

This is where eggs come into play – one large egg is just 70 calories and provides a bevy of important nutrients, such as high-quality protein, vitamins A, D, B12 and folate; iron, zinc, selenium and antioxidant carotenoids like lutein and zeaxanthin. Beyond the obvious holiday classic, egg nog, there are many other ways eggs can be added to your festive favorites for a delicious nutrient boost.

Protein Power Through the Holidays  

A large egg has 6 grams of high-quality protein and all 9 essential amino acids, which can help you feel full and satisfied, and possibly lead to better appetite control, making eggs a smart choice at breakfast or snack time. And since typical holiday foods feature carbohydrate-heavy foods, focusing on balancing your menu with high-quality protein sources is a good bet. With almost half of an egg’s protein in the yolk, it’s good to eat the whole egg. Try serving deviled eggs as appetizers, or adding eggs to salads, stuffing, potato casseroles, soups, and of course baked goods like pies and cakes.

Plant-forward festivities

As plant foods take center stage on many holiday tables, eggs go well with plant-based main and side dishes as they are a tasty carrier for less consumed vegetables and they can help absorb the nutrients found in plant foods, such as vitamin E and carotenoids. Plus, baking eggs into a holiday vegetable frittata or string bean casserole contributes choline, an essential nutrient for brain health and cognition, which is not found in high quantities in many foods.

Eggs are holiday time savers

Eggs are easy to plan ahead, too.  During the busy holiday season, egg dishes are a great way to go as they can be cooked ahead of time, stored in the refrigerator or freezer, and served later. Whether you are a party goer or thrower, you can easily and quickly jazz up your holiday table with eggs. Enjoy a happy and healthy holiday season!

Here are some tasty ways to add eggs to your holiday table:

Jammy Deviled-ish Eggs

Stuffed Quinoa Peppers with Eggs

Bacon, Spinach and Sweet Onion Quiche

Sun-Dried Tomato and Kale Frittata

Rose AcreTM Recipe of the Month

Southwest Breakfast Burritos

        
          
Ingredients:
  • 4 large EGGS, beaten
  • 8 oz. turkey breakfast sausages, casings removed
  • 1/2 red OR green bell pepper, diced
  • 4 whole wheat tortillas (8 to 10-inch), warmed
  • 1 cup shredded Pepper Jack cheese (4 oz.)
Instructions:
  1. COAT large nonstick skillet with cooking spray. COOK sausage over medium heat, breaking into crumbles, until browned and cooked through. POUR OFF all but 1 Tbsp. drippings. ADD bell pepper; sauté until softened, about 4 minutes.
  2. POUR eggs over mixture in skillet. As eggs begin to set, GENTLY PULLthe eggs across the pan with an inverted turner, forming large soft curds. CONTINUE cooking—pulling, lifting and folding eggs—until thickened and no visible liquid egg remains. Do not stir constantly.
  3. SPOON egg mixture into center of tortillas, dividing evenly; SPRINKLE with cheese. FOLD in sides of tortillas, then roll up burrito-style.
"This is the day which the Lord has made, Let us rejoice and be glad in it." Psalms 118:24
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