Our family eats eggs several times a week. They are great for breakfast, lunch, dinner and even for snacks. Besides the fact that eggs are relatively low in price they are very good for you too. Eggs are loaded with high-quality proteins, vitamins, minerals and good fats.
One large egg contains has about 77 calories, 6 grams of protein and all 9 essential amino acids. They are rich in iron, selenium and vitamins A, B12, B2 and B5. One egg contains 113 mg of Choline (an important nutrient for the brain, among other things.)
As I have grown older and had children, I have developed a healthy fear of food borne illnesses and that is why I like to use pasteurized in the shell eggs. I use Davidson's Safest Choice Eggs. They are pasteurized using an all-natural water bath that destroys bacteria and viruses. The best part of using pasteurized eggs is that I don't have to worry about my kids eating raw eggs when we bake together. These eggs also stay fresh longer stay fresh longer because the pasteurization process eliminates the bacteria that causes spoilage. (If you would like to try them too, here is a link to a store locator and coupon.)
Ever since I stumbled across this weight loss study that looked at eggs versus carbs for breakfast, I have been trying to kick my morning cereal habit and eat more eggs. (Basically the study says that after 8 weeks of eating eggs vrs bagels the egg eating diet group had 61% greater reduction in BMI, 65% more weight loss, 34% greater reduction in waist circumference and 16% greater reduction in body fat.)
So, in honor of National Egg month, I wanted to share one of my favorite quick breakfasts with you. A two Minute Omelette in a Mug.
Seriously, this recipe really only takes 2 to 3 minutes to put together, and the best part is that it is very flexible based on what you have in your fridge...
2 Minute Omelette in a Mug
- 2 to 3 eggs
- 1 Tbsp of meat, diced (I used ham in todays omelette, but I sometimes use a frozen turkey sausage link)
- 1 Tbsp of salsa
- 1 Tbsp shredded cheese
- olive oil or cooking spray
- salt and pepper
- Coat your mug with olive oil or cooking spray.
- Add eggs to mug and whisk together with a fork
- Add diced meat, salsa, cheese, salt and pepper. Whisk till all ingredients are completely mixed together.
- Microwave on high for one minute. Stir and break up any large chunks of egg.
- Cook for another 45 to 60 seconds or until eggs are set.
- Top with a bit more cheese, salt and pepper
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( I am a brand ambassador for Davidson's Safest Choice® and a member of their Darling Dozen. This post is sponsored but all opinions are 100% my own.)