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5 recipe ideas for a breakfast with eggs
Table of Contents
1. Eggs – a rich source of valuable nutrients
Chicken eggs are a product with high nutritional value. Egg protein is absorbed by the human body by more than 90%. Egg yolk contains the highest levels of vitamins and minerals. Chicken eggs also provide fat, especially docosahexaenoic acid (DHA), which belongs to a group of polyunsaturated omega-3 fatty acids. Other important compounds found in eggs include lutein and zeaxanthin. These are carotenoids, which play an important role in maintaining the proper functioning of the human body. Choline and lecithin are also constituents of eggs. Choline, which is the main component of yolk, is part of lecithin. The latter has a positive effect on the functioning of the human nervous system, improves concentration and cognitive processes. The best proportion is to eat a whole chicken egg, which ensures an adequate supply of all nutrients (J. Kijowski, G. Leśnierowski, R. Cegielska-Radziejewska 2013).2. Which eggs are best to choose
The marking on eggs is not random. The first digit in the code refers to the type of farming. The number 3 indicates cage farming, while the number 2 indicates barn farming. Eggs marked in this way are not a good choice due to the conditions of poultry farming and the quality of their feed. The best eggs are those marked with the number 1, which means they are free-range, and those from organic farming, which are marked with the number 0. Other characters in the code denote the country of origin, e.g. PL, and the following digits indicate the county, region, scope of activity, and type of farm from which they originate. Ultimately, the best choice is eggs marked with the numbers 0 or 1, as they come from chickens that live in better conditions, and the nutritional content of their feed affects the nutritional composition of eggs.3. Breakfast with eggs - Five ideas
Preparation time: 35 minutes Ingredients (per serving): eggs - 2 pieces, olive oil - 1 tablespoon, onion - 1 piece, garlic - 1 clove, red bell pepper - 1/2 piece, green bell pepper - 1/2 piece, pickle - 1/4 piece, tomatoes - 2 pieces, arugula - a handful, pepper - a pinch, hot paprika - a pinch, sweet paprika - a pinch. Preparation: 1. Heat the olive oil in a pan. 2. Cut the onion and garlic into small cubes and fry them. 3. Place the bell peppers and pickle in the pan and simmer for about 5 minutes. 4. Add the peeled, diced tomatoes and simmer for another 5 minutes. 5. After this time, make two small indentations in the vegetables, place the eggs in them, cover with a lid, and simmer until the eggs are set (about 7 minutes). 6. Season to taste and sprinkle with arugula. Nutritional information (per serving): - Energy: 379 kcal, - Protein: 22.7 g, - Fat: 16.5 g, - Carbohydrates: 34.9 g, - Dietary fiber: 10.7 g.4. Toast with eggs in the shirt and vegetables
Preparation time: 25 minutes Ingredients (per serving): whole grain bread 2 slices, eggs two pieces, olive oil 1 tablespoon ¼ piece, red bell pepper ½ piece, avocado handful, cocktail tomatoes, salt pinch, pepper sprig. Instructions:1. Toast the bread until crispy. 2. Wash the bell pepper, remove the seeds, and cut it into strips. Wash the avocado, peel it, and cut it into strips as well. 3. Bring water with salt to a boil in a pot. Break the eggs separately into a bowl or cup. 4. Once the water is boiling, use a spoon to create a vortex. Pour the egg into the vortex and after 2-3 minutes carefully remove it. Repeat with the second egg. 5. Spread the toasted bread slices with olive oil, arrange the avocado and bell pepper strips on top, and place the egg in the T-shirt on top. 6. Season with salt and pepper. Serve with cocktail tomatoes. Nutritional value (per serving): - Energy: 529 kcal, - Protein: 21.4 g, - Fat: 27.6 g, - Carbohydrates: 48.7 g, - Fiber: 10.5 g.5. Baked eggs with ham and vegetables
Preparation time: 40 minutes Ingredients (for 4 pieces): eggs 2 pieces, olive oil spoon, milk 4 spoonsful, chicken breast ham 3 slices, red pepper 1⁄2 pieces, tomato cocktail handful, baking powder 1/2 spoon, salt pinch, pepper pinch. Preparation: 1. Preheat the oven to 180°C. 2. Grease the molds in which the muffins will be prepared with olive oil. 3. Cut the ham into small cubes. Wash the pepper, remove the seeds and cut into cubes. 4. Beat the eggs into a bowl, add milk, ham, and pepper and mix thoroughly. 5. Add baking powder and spices to the mixture and mix. 6. Pour the mixture into the molds and bake in the oven for about 15 minutes. 7. Serve the ready muffins with tomato cocktail. Nutritional values (per piece): – energy: 83 kcal, – protein: 7.1 g, – fat: 4.4 g, – carbohydrates: 3.8 g, – dietary fiber: 1.0 g.6. Sandwiches with egg cream and avocado
Preparation time: 30 minutes Ingredients (per serving): whole grain bread 2 slices, eggs two pieces, olive oil 1 tablespoon, natural yogurt two tablespoons, avocado half a piece, tomato one piece, dill one tablespoon, arugula one handful, salt a pinch, pepper a pinch, sweet paprika a pinch. Preparation: 1. Boil the eggs until hard. 2. Mash the avocado and mix with olive oil, salt and pepper. Chop the dill. 3. Peel the eggs and cut into small cubes or blend to achieve a smoother consistency. 4. Mix the egg mixture with the avocado, dill and yogurt. 5. Season the cream with salt, pepper and sweet paprika. 6. Spread on bread slices, sprinkle with arugula and serve with tomato. Nutritional information (per serving): - Energy: 572 kcal, - Protein: 23.7 g, - Fat: 29.1 g, - Carbohydrates: 53.8 g, - Fiber: 11.3 g.7. Tortilla with eggs and vegetables
Preparation time: 25 minutes Ingredients (per serving): whole grain tortilla piece, eggs 2 pieces, olive oil teaspoon, onion plaster, chicken breast ham two patches, red bell pepper 1⁄4 piece, green bell pepper 1⁄4 piece, parsley teaspoon, cilantro tablespoon, salt a pinch, pepper a pinch. Preparation1. Chop the onion and fry it in olive oil until golden brown. 2. Wash the bell peppers, remove the seeds, chop them into small pieces, and add them to the pan. 3. Cut the chicken breast into small pieces, add it to the vegetables, and fry everything together for about 5 minutes. 4. Then add the eggs to the pan, season with salt and pepper, and stir until they are set. 5. Place the finished omelette on the tortilla, add the chopped tomatoes, chopped parsley, and cilantro, and roll it up. Nutritional value (per serving): – energy: 450 kcal, – protein: 27.9 g, – fat: 21.9 g, – carbohydrates: 35.3 g, – dietary fiber: 8.1 g.
