Egg, The OG Superfood: 3 Easy Recipes for Your Kids
The egg may have been pushed aside for newer superfoods, but don’t let these amazing little guys fool you—eggs are among the most nutritious foods on the planet. An entire egg contains all the nutrients necessary to turn a single cell into a baby chick—so if you think about it that way, then it just makes sense that the egg is indeed the perfect food.
While it might be considered a high-cholesterol food, the egg actually helps raise our HDL, or good cholesterol. One large egg is a great source of protein, helping to stabilize our blood sugar levels and providing all the essential amino acids our bodies need. As if those benefits alone aren’t enough to make you want to scramble up a bunch– they also contain antioxidants that may reduce the risk of age-related macular degeneration and cataracts, and protect against heart disease, strokes, and some types of cancer.
Unfortunately, the egg has been imbued in controversy. For decades, we were warned that eating eggs could raise our cholesterol and potentially cause heart disease however, over the years, numerous studies have debunked that theory, concluding that an egg a day is fine for healthy individuals with normal cholesterol levels.
One great way to have your egg and eat it too is to add egg whites to one whole egg. You will be pleasantly surprised how far that little yolk will go. In the spirit of this small but mighty nutritional superfood, here are some great recipe ideas:
Spain’s National Treasure: The Tortilla
Prep: 40 min.
Yields: 4-6 servings
6 Yukon Gold potatoes, peeled and diced
6 large eggs, beaten
1 onion, thinly sliced
5 cloves garlic, sliced
¾ cup vegetable oil
1 teaspoon salt
Freshly ground pepper
- Preheat broiler to high. In a large ovenproof skillet, heat oil over medium and add onions, garlic, and potatoes, stirring vegetables to coat with oil. Reduce heat to low when the oil starts bubbling and continue cooking until tender. Stir frequently to avoid browning.
- Drain excess oil and pour in beaten eggs, stirring to fully incorporate the potatoes. Cook for 2 minutes until scrambled then spread for even distribution. Continue cooking for 10 more minutes without disturbing the mixture.
- Transfer skillet to broiler for 2 minutes. Remove from heat, cut into 6 wedges, and let stand for 15 minutes.
- Transfer each tortilla wedge to a serving platter, arranging them back in their original formation. Let cool for at least another hour.
Papa Franco’s Frittata
Prep: 15-20 min.
Yields: 6 servings
1 tablespoon extra-virgin olive oil
1 scallion, chopped
2 cloves garlic, sliced
2 cups asparagus, trimmed and chopped
1 zucchini, peeled and thinly sliced
Coarse salt and ground pepper to taste
2 fresh basil leaves, finely minced
8 large eggs, lightly beaten
¼ cup grated mozzarella cheese
¼ cup grated parmesan
½ teaspoon garlic powder
Freshly ground pepper
- Preheat oven to 425° F. In a cast-iron skillet, heat oil over medium-high. Add shallots, garlic, asparagus, zucchini, and basil. Season with salt and pepper, and cook about 5 minutes.
- Add eggs and cheese, season with salt and pepper, and stir to combine. Cook, undisturbed until edges are set; about 2 minutes.
- Transfer skillet to oven and bake until top of frittata is just set; 10 to 13 minutes. Invert or slide frittata onto a plate and cut into 6 wedges. Serve warm or at room temperature. Sprinkle with parmesan cheese and topped with freshly ground pepper.
Quick and Cozy Tuna Quiche
Prep: 15 min.
Bake: 35-45 minutes
Yields: 6-8 servings
2 cans Italian light tuna in olive oil, drained
1 small onion
6 eggs, beaten
1 cup crème fraiche
3 teaspoons capers
¾ cups parmesan cheese, grated
12-15 basil leaves
¼ tablespoon thyme, chopped
¼ tablespoon rosemary, chopped
Salt and pepper to taste
1 (9-inch) refrigerated pie crust fitted to a 9-inch glass plate OR:
For a homemade crust:
1 cup flour
½ teaspoon kosher salt
¼ cup olive oil, or canola oil
¼ cup ice water
- For crust (if not using store bought): Mix flour and salt with fork. Beat oil and water with whisk or fork to thicken. Pour wet mixture into flour and mix with fork. Press into 9-inch pie crust.
- Preheat oven to 375° F. Sauté onions over medium-low heat for about 5 minutes.
- Combine tuna, onions, and capers. Evenly distribute the tuna mixture in the bottom of the pie crust. Layer on half of the basil leaves.
- In a medium bowl, combine the eggs, crème fraiche, herbs, salt, pepper, and half of the parmesan. Pour the egg mixture on top of the tuna.
- Add the rest of the basil leaves and top off with the rest of the cheese.
- Bake for 30-35 minutes or until the egg mixture is set. Cut into wedges.
Got any delicious egg recipes you’d like to share? Post your recipes in the comments!Tags : recipes superfoods vegetarian