Egg lovers, unite! Today is World Egg Day. Yes, every 14th of October, various events are held internationally to celebrate the benefits and delicious ways to enjoy the humble egg. Some even have week-long celebrations!
This versatile, affordable and readily available source of protein has played a major role in feeding families around the globe for centuries now. They are perfect for anytime of the day and is a nutrient powerhouse!Little wonder then that the International Egg Commission has established this day, devoted to this egg-traordinary food!
To celebrate this joyful event, here are some simple, delicious yet healthy egg-cellent recipes for you to try at home with your family, friends and loved ones. Let’s get our creativity hats on!
Sunny-Side-Up ‘Avo-toast’ with Salsa
Credit: Fitness Food Diva
Don’t we all love avocado toasts for a hearty breakfast or brunch? Avocado toasts continue to be a healthy craze because there are so many ways you can make them! Simply use your favourite topping or whatever that your taste buds fancy - whether it be your favourite vegetables, fruits or meats. The no-hassle recipe below is a guaranteed winner for breakfast, lunch or even dinner!
- 1 teaspoon olive oil (or coconut oil)
- 4 large eggs
- 1 ripe mashed avocado
- 4 wholegrain toasted bread
- 1 cup of alfalfa sprouts
- ½ cup of chopped tomatoes (or fresh salsa)
- Himalayan salt and pepper
- Heat a large non-stick pan over medium heat, add olive oil (or coconut oil) and stir.
- Cook the eggs for approximately 2 minutes with a dash of salt and pepper. You can also add spring onions or red pepper flakes for a nice kick!
- Spread the mashed avocado and alfalfa sprouts on top of the wholegrain toasted bread, and top it off with your sunny-side-up eggs with chopped tomatoes or fresh salsa.
Spaghetti with Poached Eggs and Kale
Ever tried eating poached eggs with kale? In fact, they make a delightful duo - and are very healthy too! Black kale also known as Tuscan kale will bring out the rich flavour especially combined with poached eggs. Yummy!
- 3 cups of onions, sliced
- 4 cloves of garlic, chopped
- 2 ½ cups of Tuscan kale, stemmed
- 4 large eggs
- 1 cup of wholewheat spaghetti
- ¼ cup of Romano cheese
- ½ cup of water
- Himalayan salt
- Black pepper
- Preheat your oven to approximately 200°C.
- Heat a large non-stick pan to medium heat, pour 1 teaspoon of olive oil, and stir.
- Sautee the onions for approximately 8 minutes), gradually adding the kale while stirring.
- Pour in the water, red pepper and chopped garlic into the pan and stir!
- Reduce the heat to medium, Turn the heat down, adding salt to the mixture and cook for another 10 - 12 minutes.
- To cook the eggs, heat a large pot of water with 2 teaspoons of salt and bring it to a simmer.
- Gently slide an egg into the water, and cook for 3 minutes. Repeat this step with one egg at a time.
- For the pasta, bring some water to a boil for 10-12 minutes until the pasta is al dente.
- Drain the pasta, serve with poached eggs and kale. Bon appetit!
To add a nice crunch to your pasta, add toasted breadcrumbs! You can place a whole-wheat baguette into a food processor until they turn into crumbs, place them in a baking tray and lightly drizzle with olive oil. Bake until golden brown, and voila! Enjoy your pasta dish!
Egg Drop Soup
Credit: Cook The Story
Let’s head to Asia! The Chinese egg drop soup is a filling, packed-with-protein soup that will make you smile on a cold or rainy day. One of the greatest things about making this recipe is that you can choose to top it with anything! Test your palate and try different ingredients that go well with this egg soup! Fun Fact: Did you know that this soup is a #1 choice in American-Chinese takeaways?
- 3 eggs, lightly beaten
- 4 cups of chicken broth
- 1 tablespoon of arrowroot powder (as a thickener)
- 1 tablespoon of organic soy sauce (with less sodium!)
- 3 spring onions, chopped
- ½ teaspoon ginger, grated
- ¾ cup of Enoki or Shiitake mushrooms (optional)
- Himalayan salt and pepper
- Heat the pan to medium heat and pour 2 cups of chicken stock with the arrowroot powder, stir until it dissolves.
- Heat the ginger, soy sauce, onions, mushrooms, salt, pepper and remaining chicken broth over a pan and bring to boil.
- Combine both mixtures together and reduce the heat to a simmer.
- Gently pour in the beaten eggs to the mixture while stirring the soup for 2 minutes. This creates a string-like texture. Garnish with spring onions.
You can replace the mushrooms with anything you like! My personal favourite is cubed tofu lightly marinated with salt, pepper and garlic powder. You can add the tofu towards the end to avoid a mushy consistency!
Greek-Inspired Roasted Vegetable and Goat Cheese Frittata
Who doesn’t like frittatas? Or, who doesn’t like Italian food? Says no one ever! Throughout the years, Italian food has always been a popular choice of cuisine. However, many countries have adapted Italian food to their own traditional taste and palates.This recipe of roasted vegetable and goat cheese frittata will give you a taste of Greece - fresh and zesty. Let’s Greece-ify your frittata!
- 2 large eggs
- 2 egg whites
- 2 tablespoons low-fat milk
- ½ zucchini, thinly chopped
- ½ cup baby spinach
- ½ cup cherry tomatoes, chopped
- ½ cup red onion, chopped
- 1 bell pepper, chopped
- 1 teaspoon olive oil
- ¼ cup of goat cheese and/or feta cheese
- Himalayan salt and pepper
- Preheat the oven to 220°C.
- Toss chopped vegetables drizzled with olive oil, salt and pepper. Place evenly on a baking tray, and roast for 20 minutes.
- Preheat the broiler and whisk the eggs, milk, salt and pepper in a bowl.
- Spray a non-stick ovenproof skillet with cooking spray, and heat to medium high. Add roasted vegetables to skillet, and pour the egg mixture over the vegetables.
- Cook the eggs for 2 minutes or until they are still runny at the top. Sprinkle with goat cheese.
- Place the skillet under the broiler, and broil for 5 minutes until the top is golden brown.
Flourless Banana Pancakes
We’re now heading towards the sweet route. As pancakes are a staple breakfast idea, there are many things you can do to tweak your recipe. Something simple can go a long way! Plus, these pancakes are flourless and gluten-free - paleo eaters rejoice! You can also fuse your protein powder into the pancake batter, which makes it a great post-workout meal. If you’d like a sweet start to your day, give this healthy recipe a try!
- 1 ½ ripe bananas
- 1 large egg
- 1 teaspoon baking soda
- 1 scoop of protein protein (optional)
- Almond butter (or organic peanut butter)
- Mash ripe bananas and eggs until it reaches a thick consistency.
- Add baking soda and protein powder (optional) to the mixture, and gently stir.
- Heat pan to medium heat, and coat with coconut oil.
- Pour a scoop of the mixture onto the pan, and repeat until you reach your desired stack of pancakes.
- For each stack, you can coat with melted almond butter or organic peanut butter.
- Pour honey or maple syrup over and serve warm.
If you want to tickle your sweet palates, try combining cocoa powder with chocolate chips or cacao nibs, or try moringa powder. It’s worth a try!
Now tell us, what are your favourite egg-citing recipes?