Regina Owen - Eggs for Breakfast Recipes: Jumpstart Your Days with these 30 Healthy & Delicious Egg Recipes

Eggs for Breakfast Recipes

Jumpstart Your Days with these 30 Healthy & Delicious Egg Recipes

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E ggs are one of the most versatile food ingredients for every meal, making it an easy choice for every beginner or expert cook. Eggs are a good training ground for developing your cooking skills because eggs allow you to create a variety of dishes, from salads, to soups, to main courses, to pastries, to bread and even desserts.

It is also a food item that contains several nutrients and vitamins, making it a perfect ingredient for breakfast. Jumpstarting your day, with a hearty breakfast of eggs, will always be effective in providing you the energy and endurance you need to finish your day.

If frying sunny side eggs for your breakfast is becoming boring for you, then the recipes in this book will provide you with the breakfast adventure that you need. Inside are recipes ranging from omelets, scrambled eggs, frittatas to quiches. Also, there will be a chapter on cooking two basic yet usually difficult to perfect egg dishes. There are 30 egg recipes in this book, which means, you can have one new egg recipe every morning for an entire month!

Start having a healthy and delicious breakfast meal today!

I n this chapter, you will learn about:

• Egg Recipe Varieties & Dishes
• Benefits & Nutritional Value
• Myths

E ggs are one of the most versatile food groups for any type of cooking, for any meal of the day and for any dish. Whether it is a lunch salad, an afternoon snack, a simple dinner or a special dessert, eggs will always have a place in recipes. However, eggs are usually associated with breakfast recipes because of the much-needed energy boost to start the day that eggs can provide.

Since eggs can be found across the globe, every food culture has found a way to cook eggs in a variety of manners. Here are some examples of the different egg dishes in the world, some from the simplest boiled egg to the more complicated recipes:

1. Boiled egg: simply submerging egg in boiling water until the egg white solidifies
2. Coddled egg: this is barely cooking the egg, allowing the partially solidified egg white to keep the egg yolk intact
3. Fried egg: cooking egg in hot oil in a pan, allowing the base to turn gold and either keep the yolk runny or cooked
4. Omelet: beating eggs quickly and frying, often with added cheese, milk or vegetables to create one solid meal
5. Poached egg: cooking the egg by cracking an egg into boiling water
6. Scrambled: similar to omelet, but as soon as the beaten eggs are fried, they mixture is stirred to create curds
7. Century egg: originating from China, an egg is preserved for several months together with salt, quicklime, ash and other items. The result is a translucent brown egg white and a greenish egg yolk
8. Balut: originating from the Philippines, fertilized duck egg that is boiled and eaten directly from the shell
9. Deviled eggs: originating from Italy, yolk is boiled and then mashed with different kinds of seasonings and then shaped back into the slot of boiled egg white
10. Frittata: originating also from Italy, the egg is used to bind together main ingredients such as meats, vegetables, and cheese
11. Quiche: egg and other ingredients are baked with a crust and often served in sliced wedges

E ggs are one of the few food groups that can provide the complete protein supply. All of the required amino acids on a persons daily nutritional needs can be satisfied by an average sized chicken egg. These protein contents will strengthen the muscles, allowing increased strength and longer endurance. Aside from proteins, eggs also contain a variety of vitamins, such as A, D, E, calcium, zinc, riboflavin and B12.

The good kind of cholesterol, HDL, is increased by consuming eggs. This promotes better cardiovascular health. The lutein and other antioxidants found on eggs are also associated with eye health. This decreases risk for eye diseases such as cataracts.

Another benefit of eggs is that they can give a feeling of fullness. It has a high score on the Satiety Index. As a result, people who consume eggs feel full faster and stop eating more. This characteristic makes eggs extremely beneficial for those who want to control their appetite or weight.

M yth: Eggs increase cholesterol levels

Fact: Egg does contain cholesterol, but it is not the same as the bad cholesterol in the body. In fact, consuming eggs actually encourage the production of good cholesterol.

Myth: Eggs are better stored at room temperature

Fact: Storing eggs in the refrigerator helps reduce the growth of Salmonella, dangerous bacteria found in some eggs. A related myth is that raw eggs can be given to sick people; the fact is consuming uncooked egg increases risk of exposure to the bacteria.

Myth: Eating egg daily will cause allergies

Fact: You only need to limit your egg consumption when you have a cardiovascular issue such as heart disease or high cholesterol. If not, then you can eat eggs daily.

I n this chapter, you will learn to cook:

• Thai Stuffed Omelets
• Spanish Flavored Omelets
• Cheese & Cream Omelets
• Vegetables Omelets
• Italian Style Omelets
• Sweet Potato Omelets
• Rolled Omelets

Title: Thai Stuffed Omelets

Servings: 4

Ingredients:

• 8 eggs
• 2 chicken breasts
• 100g mushrooms
• 2 carrots
• cabbage
• 1 green pepper
• 2 tsp white wine vinegar
• tsp chili flakes
• 10 g ginger paste
• Sunflower oil
• Pepper and soy sauce to taste
• 4 tsp cornflour

Directions:

1. Boil water in a pot and add noodles, cook for 5 minutes
2. Beat eggs and add pepper to taste, add the corn flour and the chili flakes
3. Put oil in pan on medium heat, pour of the mix and allow mixture to cover the entire pan, cook until mixture becomes golden in the base, put on a plate and set aside
4. Cook remaining mixture, each in quantities to reach the 4 servings
5. Slice into thin strips the carrots and green pepper, set aside
6. Cook chicken into frying pan and add carrots, pepper, cabbage and mushrooms for 5 minutes
7. Add soy sauce, vinegar, ginger and noodles, cook for another 5 minutes
8. Take each omelet and put noodle mixture in the center
9. Fold edges and create a square, turn to completely cover the mixture
10. Serve

Title: Spanish Flavored Omelets

Servings: 4