Eggs are damn near perfect for bodybuilders and other health enthusiasts, but the egg sure endured a lot of grief over years. The cholesterol scare instituted a campaign of egg-bashing, the sort of smears to make you think eggs are laid by scapegoats rather than chickens.
Eggs provide a great source of protein, and protein is an extremely powerful component of any fat-loss or muscle-building diet. You can't go wrong with this highly-nutritious food. Eggs are rich in tryptophan, selenium, iodine, vitamin B2, phosphorus, vitamin B5, vitamin D and many micronutrients.
The only risk with eggs is that they are SUCH a staple that you grow weary of eating them every day. There's no reason to get bored with these universal dynamos! Preparing eggs in unorthodox ways builds a skillet repertoire that keeps you growing, not gagging.
When you need a morning fix, nothing beats scrambled eggs for brevity and versatility. Toss in chopped veggies (peppers, onions, tomatoes, etc.) and add a little cheese to round-out a protein-packed breakfast.
Hard-Boiled Egg And Tuna Salad
Hard-boiled eggs are a great way to meet protein requirements. And they offer a vastly different taste from scrambled eggs. Hard-boiled eggs are easy to prepare in large batches for quick meals on the go.
For something unique, try preparing a hard-boiled egg and mixing it into tuna salad.
Protein Packed Crepes
Need to satisfy a pesky sweet tooth? Here's a healthy recipe to kill your cravings without destroying your diet.
Egg white protein crepes are the perfect dessert (or a weekend brunch idea) when you're in the mood. This nutrient-balanced snack takes only moments to prepare.
- Whisk in a bowl two egg whites with half a scoop of protein powder. Blend well and pour onto a non-stick, heated pan and cook like a pancake. Flip carefully with a spatula once the edges begin to bubble.
- Remove from the pan and smear with almond butter, sliced apples and a sprinkling of cinnamon, or try natural peanut butter with sliced bananas.
These finger foods are perfect for protein on-the-go. Egg poppers are pure protein. They work perfectly for a post-workout snack when you don't feel like mixing up a protein shake.
- Pour liquid egg whites into an ice cube tray sprayed with a little non-stick cooking spray. Place in the microwave for 4 minutes.
- Place in the fridge for 1 hour. The cooling process makes poppers slide easily from the ice cube tray.
- Try mixing egg whites with sugar-free Jell-O powder for added flavor. Or, serve them with some homemade salsa. Egg poppers are great for strict dieters.
Egg Drop Soup
Winter draw nears - hell, it is here - and chances are you'll be on the lookout for comfort meals. Soup fits the bill perfectly.
Rather than resorting to the played-out chicken noodle, consider egg drop soup. It's incredibly simple to prepare (if you can drop eggs!) and can tailor-fit any and all nutritional requirements.
- Heat 2-3 cups of chicken or beef broth (preferably a low sodium variety) and add desired vegetables. Broccoli, mushrooms, onions, carrots, celery and bean sprouts.
- If you want carbs, add sliced potatoes, cooked barley or whole wheat pasta.
- At the end of the cooking process, crack 1-2 eggs into the bowl (or pour in 5-6 egg whites) and continue to heat, stirring occasionally.
- Once the eggs whiten, remove from heat and serve.
Chocolate Meringue Cookies
Those with a sharp sweet tooth can turn eggs into a dessert. Meringue cookies are one of the tastiest low-calorie treats in the cookbook.
- Preheat oven to 300 degrees and line two baking sheets with parchment paper.
- Sift a half cup sugar substitute (Stevia), one tablespoon cocoa powder and a quarter teaspoon of cinnamon together. Set aside once blended.
- Place two egg whites in a large bowl and beat with an electric mixer until stiff peaks form. Add the dry mixture and stir well.
- Place teaspoon-sized balls onto the baking sheets about two centimeters apart and bake for 20 minutes. Once finished, remove from the pan and cool on a wire rack for 30 minutes.
Egg And Salmon Muffin
- Heat half a teaspoon of olive oil in a pan. Add a tablespoon of chopped red onion with one tablespoon of chopped green onion and cook until slightly tender.
- Add two egg whites and scramble until cooked through, adding salt and pepper if desired.
- Slice one whole wheat English muffin and place in the toaster. Smear with one tablespoon of Dijon mustard.
- Top one half of the English muffin with a slice of tomato and one ounce of smoked salmon. Top the other half with the egg mixture from the pan and then place both halves together.