EXCELLENT EGGS: November Nutritional Handout

The simple egg is often overlooked. However, eggs are not only delicious, but they are also very nutritious! Eggs are jam-packed with many nutrients, and are a good source of:

Protein – the building blocks for your body’s tissues and cells; is needed to build and maintain muscles, and helps maintain your immune system.

Vitamin B12 – keeps your nerve cells and red blood cells healthy.

Vitamin D – Strengthens your bones and teeth; may help protect against certain cancers and auto-immune diseases.

Egg white vs Egg Yolk

Egg whites and egg yolks contain different nutrient profiles:

· Egg whites are rich in protein, and low in fat but are limited in vitamins and minerals.

· Egg yolks contain protein and fat as well as Vitamins A, D, E and B12, riboflavin, selenium and folate.

[ DID YOU KNOW? Eggshell colors have nothing to do with the flavour or nutritional value of the egg. The shell colour, whether brown or white, is simply indicative of the breed of hen. ]

Apart from their excellent nutrient profile, eggs are easy to make, versatile and most importantly, one of the cheapest forms of protein on the market!

Try incorporating eggs into your diet by:

· Adding hardboiled eggs to salads, casseroles, sandwiches or pizza

· Incorporating beaten eggs to fried rice or noodles (just cook until egg is set)

· Having eggs as a snack: topping crackers or bread with eggs, or having hardboiled eggs with cheese, vegetables or fruits

Crustless Spinach Quiche


1 tablespoon vegetable or olive oil

1 onion, chopped

1 (10 ounce) package of frozen chopped spinach, thawed and drained

5 eggs, beaten

3 cups cheese, shredded

1/4 teaspoon salt

1/8 teaspoon ground black pepper


1. Preheat oven to 350°F. Lightly grease a 9-inch pie pan.

2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.

3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.

4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

Simple Vegetable Frittata


8 eggs

1/2 cup water

Fresh or dried herbs (to taste, optional)

(garlic, onion, thyme, rosemary, basil, etc.)

1/8 teaspoon salt

1/8 teaspoon pepper

2 cups vegetables of your choice, fresh or frozen (peppers, tomato, spinach, carrots, beans, etc.)

1/2 cup cheese, shredded


1. Preheat oven to broil.

2. Whisk eggs, water, herbs/spices, salt and pepper in a medium bowl. Set aside.

3. Lightly spray 10-inch non-stick ovenproof skillet or cast iron pan with cooking spray. Heat skillet over medium heat. Add filling ingredients, sauté or heat, stirring frequently.

4. Pour in egg mixture. As eggs set around edge of skillet, using spatula, gently lift cooked portions to allow uncooked egg to flow underneath. Cook until bottom is set and top is almost set, about 8 to 10 minutes.

5. Sprinkle cheese over top. Place skillet under preheated broiler for 2 or 3 minutes to melt cheese and puff up frittata or cover with lid and cook for a couple minutes on stovetop.

6. Loosen around edge of frittata. Cut into wedges and serve.

BLT Egg Wrap


1 slice bacon (pork, turkey or chicken)

1 egg

1/4 teaspoon onion powder

1/8 teaspoon pepper

1 medium whole wheat tortilla

2 teaspoon mayonnaise

1 large lettuce leaf

2 tablespoon diced tomato


1. Whisk egg, onion powder and pepper in small bowl; set aside.

2. Cook bacon in small non-stick skillet over medium heat or in microwave until crisp. Remove bacon from skillet.

3. Pour egg mixture into skillet; cook and stir until scrambled but not dry.

4. Spread tortilla with mayonnaise. Place lettuce on top; add bacon, scrambled eggs and tomato. Roll up wrap and serve.

Banana Oat Pancakes


1 cup steel-cut oats

2 eggs

1 ripe banana

½ cup milk (cow, almond or soy)

¼ cup canola or vegetable oil, divided

1 ½ teaspoon baking powder

½ teaspoon vanilla extract

¼ teaspoon ground cinnamon

Toppings (optional): Plain yogurt, nut butter, honey, jam, fruit


1. Place oats, eggs, banana, milk, 1 tbsp (15 mL) oil, baking powder, vanilla and cinnamon in blender; purée until smooth. Let stand for 10 minutes.

2. Preheat large non-stick skillet or griddle over medium heat; brush with some of remaining oil. In batches, pour about 1/4 cup (60 mL) batter per pancake into skillet, spacing well apart; cook, turning once, for 3 to 5 minutes or until golden brown. Wipe skillet between batches and brush with more oil as needed.

3. Serve pancakes with choice of toppings, if desired.

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