It’s National Nutrition Month! Today, Tara Rochford, Registered Dietitian Nutritionist and Healthy Living Blogger, teams up with the Egg Nutrition Center to talk all about highly nutritious eggs and the benefits they have for our bodies, specifically our brains. Tara says:
Eggs are filled with many nutrients that are important for us to get through the food we eat. In a large egg you can find (and it’s important to note that most of these nutrients are found in the yolk!):
● Vitamin B12
● Vitamin D
● Many other nutrients
When we think about eggs and brain health, the two nutrients we are focusing on are choline and lutein. Although it’s important for everyone to consume choline, it’s especially important for pregnant women because choline is critical for brain development during pregnancy and infancy. However, 90% of Americans, including about 90% of pregnant women just aren’t eating enough choline and it isn’t found in high amounts in many foods. Luckily, eggs are an excellent source! One large egg contains about 150mg of choline and eating 2 large eggs provides over half of the 450mg daily recommendation.
Lutein has long been associated with eye health, but research has discovered that lutein may play a role in brain health as well. Similar to how lutein accumulates in the eye (and helps protect our eyes from blue light), it is also present in the brain and has been positively associated with cognitive function in older adults.
Yields: 8 pieces
2 tablespoons extra virgin olive oil
½ cup milk of choice
1 bell pepper, diced
2 small zucchini, diced
¼ cup green onion tops
1 teaspoon sea salt
1 teaspoon smoked paprika
¼ teaspoon black pepper
More sliced green onion for garnish
Preheat oven to 350 degrees Fahrenheit.
Heat olive oil in a medium-large oven safe skillet over medium heat. Add the bell pepper and zucchini. Sauté until soft, about 5 minutes
Add the green onion, salt, smoked paprika, and black pepper.
In a large bowl, whisk the eggs with the milk. Pour the egg mixture into the hot pan with the vegetables and allow this to cook for about 3-5 minutes, or until the sides are firm.
Place the pan in the oven and bake for 20 minutes, or until the entire dish is set.
Garnish with green onion and serve. Store leftovers in a sealed container in the fridge for up to 3 days.
In this vegetable frittata, you’re not only getting the benefits of choline and lutein and all the other nutrients in eggs, but you’re also benefiting from the fiber and nutrients found in the vegetables too.
Second segment: Almond Butter Oatmeal
In the first segment, we shared that eggs are great for brain health because they have choline and lutein, but I also want to point out that eating eggs with vegetables and fruit helps us absorb those fat soluble nutrients (like vitamin A, Vitamin E, and Vitamin K) found in plant foods and they are an awesome option for quick and affordable meals. Eggs are great when you’re short on time (like when we have a newborn next month!) because they easily add protein and nutrients (and lots of staying power) without adding a ton of time to your morning routine.
I’ve teamed up with my friends at the Egg Nutrition Center to show you how I amp up my oats for a delicious and sweet breakfast.
Celebrating National Nutrition Month with Delicious and Nutritious Eggs!
Almond Butter Oatmeal
Yields: 1 serving
⅓ cup whole grain rolled oats
½ cup of your favorite milk
1 large egg, beaten
1 tablespoon almond butter
½ teaspoon chia seeds
¼ cup strawberries, sliced
For the Microwave
In a microwave-safe bowl, combine the oats, milk and egg. Microwave 1 minute, then stir and microwave 1 minute longer.
For the Stove Top
Bring ½ cup of almond milk to a low boil.
Add the oats and egg and stir to combine, reducing the heat to low. Continue to stir until the oats are at the desired thickness.
Top with almond butter, chia seeds, and strawberries.
Other reasons to incorporate eggs into your weekly eating plan:
● They are a great option to help us reduce food waste. You can toss eggs with many leftovers to create a new, delicious dish in minimal time. A great example of this is Fried Rice – the ultimate “leftover” meal.
● Eggs are budget friendly and easy to get at most grocery stores.
● Eggs are satisfying because of the combination of protein and fat.
You can find these recipes and more from Tara at:
Tara Rochford Nutrition on Facebook and @TaraRochford on Instagram