Prepare Eggs: The complete source of animal protein is found in the egg. A nutritionally complete food, which is also very versatile in the kitchen. Cooked, fried, spun, or poached, alone or as an accompaniment.
1. Light Version of the Stuffed Eggs
To the egg proteins (most of them are in the white), we add those of the duck ham and the avocado’s healthy fats.
Extra: To make the prepare eggs easier to peel, don’t drain them until the last moment.
2. Extra for Your Muscles
When we add a chopped cooked egg to the chickpea soup with spinach, we add a touch of flavor and add its animal proteins.
The spinach provides especially rich in pro-vitamin A, C, and E, all antioxidants and chickpeas, carbohydrates and vegetable protein.
Extra: You can change the spinach for chard and add a chopped nut.
3. A Classic That Does Not Disappoint
In a dish that combines with the carbohydrates of brown rice, the tomato’s vitamin C, and the protein of high biological value of the egg.
Add flavor with a few sprigs of thyme and vitamins with a couple of garlic cloves.
Extra: Use extra virgin olive oil to fry the egg.
4. Strengthen Your Intestinal Flora
This pea cream is an excellent way to take care of your digestive health since this legume is a good source of oligosaccharides and different types of sugars that act as prebiotics.
Complete the recipe with the poached egg and add its high biological value proteins.
Extra: You can substitute the ham for the garnish with some prawns.
5. Add Heart-healthy Fats
We offer you a potato pancake with avocado and poached egg.
A real delight that combines the carbohydrates of potatoes with the high biological value proteins of the egg and the oleic fatty acid of the avocado.
Accompany this recipe with a tomato salad to complete a more nutritionally complete dinner with its vitamins.
Extra: Top the egg with chives and cut it.
6. A Strudel “Cardio.”
To the healthy fats of avocado, add the proteins of the egg and tuna.
The supply of vitamins is borne by the tomato, rich in vitamins C and E (antioxidants) and pro-vitamin A (precursor of vitamin A, essential in the care of vision).
Extra: The tuna only has to be a few seconds on the grill. Otherwise, it will be hard and dry.
7. Easy, Fast and Nutritious
It combines the egg’s proteins with those of the mushrooms, a food that is also rich in vitamins of group B and minerals such as copper, selenium, phosphorus, and potassium.
Add pro-vitamin A with a few pieces of carrot and the benefits of garlic for your cardiovascular health.
Extra: You can add a few pieces of feta cheese that provide a significant dose of calcium to your diet.
8. Practical and Hyperpyretic
An ideal dish when you barely have time to cook will not detract from your dinner’s nutritional quality.
In addition to the egg proteins, the scrambled egg provides those of the asparagus and shrimp.
The high fiber content of asparagus favors intestinal transit and prevents constipation.
Extra: If you add a splash of juice and grated lemon zest, it will give a very refreshing touch.
9. To Share
The quail eggs included in the Russian salad are an essential source of protein.
But also of minerals such as selenium (antioxidant) or iodine, essential for the formation of thyroid hormones.
The endive completes the dish with its contents in fiber, vitamins, and minerals such as potassium, calcium, phosphorus, iodine, and iron.
Extra: Add a pinch of nutmeg to the salad; you will give a touch of different flavors while taking care of your cardiovascular health.
10. Loaded With “Healthy” Fats
A convenient and nutritious snack or dinner in which anchovies provide omega 3 fatty acids and olives oleic acid, both with cardioprotective effect.
In the interior salad, the tuna also provides unsaturated fats and quality proteins.
Extra: To improve the prepare eggs dish, choose whole wheat bread that in addition to carbohydrates, provides fiber to regulate intestinal transit
11. The Most Valued Proteins
The egg is one of the foods with the complete nutritional profile. Of course, it stands out mainly for its content of high biological value proteins, so-called because they contain all the essential amino acids that our body needs.
Most of the egg proteins are found in the white.
- Another advantage is that it can be prepared in many ways, cooked, fried, poached, stirred. It can be the main ingredient of a recipe or be part of the garnish.
- In the gallery, you have just seen we have collected 10 proposals so that when you include eggs on your menu, you will remember their numerous health benefits.
12. Why Are Eggs Good?
- Strengthen bones thanks to vitamin D.
- Protects against macular degeneration due to its lutein and zeaxanthin content.
- It helps muscle recovery due to protein.
- It contributes to the prevention of Alzheimer’s by the presence of choline in its composition.
- It slows down aging thanks to antioxidant substances such as selenium, vitamin E, and folic acid.