Good Lifestyle

Packed with proteins,Vitamin D, potassium and vitamin B12,eggs are a superfood in its own right. They are not only affordable and fast to cook, but they also offer a premium of nutritional benefits.

"Eggs are considered one of the most numerous sources of protein," saysAshley Walter, a Chicago leader and a personal trainer. In other words, eggs contain the nine essential amino acids that your body can not produce alone but must build and repair corporal tissues. What is even better is that they arecheaper Other sources of high quality protein, such as beef beef based on grass and freedom chicken.

And if you try to lose weight, the search shows that the protein can help reduce hunger and regulate your appetite. Eating a meal with at least 1.35 grams of protein per kilogram of body weight can help reduce caloric consumption up to 22%, according to a study of theAmerican Journal of Physiology.

In addition, offers eggscontrol of portions, saysJessica Cording, MS, RD, CDN, Dieidian and Recipe Developer. Depending on the size, an egg gives about 70 to 80 calories and six grams of protein, which facilitates the trace of your daily nutrient and total calories. The best of all, eggs are incredibly versatile. To prove it, we asked five leaders to offer their favorite means to incorporate eggs into cooking. Here are some of the bestEgg recipe ideas They had to offer.

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It sounds strange, but eggs make a delicious alternative to home lawyers at home.vinaigrettes. "You have just touched [hard eggs] with any other flavor ingredients you want, then you have a vinaigrette or a high protein sauce," said Walter. She will often draw a handful ofhard boiled eggs At the texture of hummus and mix in a mixture of mustard, garlic, lemon juice and a little cider vinegar. Pour salads to increase your protein consumption.

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One of the favorite cording ways to use eggs is to crack one or two in morning oats before cooking to add some stomach and fat filing proteins. You can drop the egg just at the top of your tasting oat recipe or mix it; Anyway, you will get atasty flavor In each bite. Just add eggs if you tremble your oats during the night, says Cording. If you need to shake your usual morning routine, try the cording recipe forChocolate oatmeal with egg whites.

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Celebrity Chef Paula Brooke Hankin works with many professional athletes who are always looking to increase their protein consumption. A way, she helps them to sneak in more protein is to make them charge hard eggs with a spoon ofguacamole. Use eggs instead of chips and guacks for a tasty way to reduce refined carbohydrates.

Prepare a lot of white eggmuffins To fill your breakfast quota for the whole week. Just whip egg whites and ingredients you have on hand, such as spinach, bacon, tomatoes, cheese and mushrooms. The combinations of flavors are endless, so do not hesitate to be creative. Or, try one of Walter's favorite combinations:roast chicken, buffalo sauce, red onion and blue cheese. Not only will you get a lot of protein, but egg white muffins keep longer than other breakfast egg dishes like omelettes.

For customers who can not eat grains, Cording offers this variant of eggs on TOAST: Slice aYamand cook in the oven or toaster until the edges are crisp and the interior is soft. At the top with a poached egg for a healthy breakfast or snack, rich in protein.

Cross a healthy and balanced breakfast that likes only a cheating meal. Take a whole wheat waffle and up high with crumbled bacon, a lawyer, a hot sauce and a poached egg. "It's a delicious game on a traditionally unhealthy breakfast," says Hankin. To save time, buy frozen waffles (Hankin lovesFrozen waffles of van's food)

Claudia Sidoti, head of the case and developer of recipes toHellofresh, likes to create frittatas with unique twists. One of its favorites is a legal pasta and frittata that use eggs as the main source of protein, as well as a binder to keep the ingredients together. Put pasta cooked in a bowl and beat with six eggs. Then add a splash of milk or water and a healthy amount of chopped vegetables, such as zucchini, spinach, kales or broccoli. You can also stir in cheese if you wish. Then heat a large nonstick skillet, add the mixture and cook until it comes off around the edges. Pop in an oven of 400 degrees to finish cooking. Remove it, return it down and cut it into quarters.

Use eggs to make this filling, rich protein rich breakfast, courtesy ofDean Sheremet, National chief national and personal trainer.

You will need:
● 3 big organic eggs
● 2 oments, thin trenches
● 1 tablespoon of grassGHEE cook
● 1 cup of cooked rice of your choice
● 1/2 cup of pancetta cubes
● 2 chopped ginger tires
● 2 cloves of garlic, minced or grated
● 2 tablespoons soy sauce
● 1 teaspoon fish sauce
● 1 teaspoon of sesame oil
● 1 Jalapeño, finely sliced
● 1/4 cup of cilantro leaves
● Sriracha, to taste

How to do it:
1. Let's go slowly together the eggs and the green part of the onions (put the white side side).
2. Heat the GHEE in a 12-inch stove until almost smoking. Add into the mixture of eggs and weakening and stir constantly until the eggs are only barely defined. Then transfer the eggs into a plate.
3. Add the pancetta cubes to the pan and cook well and crisp. Transfer the cubes to the egg plate.
4. Stir in the whites of omits, garlic and ginger into the grease of the pancetta that stays in the pan and cook until it is softened, about 1 minute. Add in the rice and move often. Tip in soy sauce, fish sauce and sesame oil and stir until mixed well mixed. Finally, stir in the eggs and pancetta, making sure to break the eggs.
5. Serve in a large bowl with slices of Jalapeno, Cilantro and Sriracha. Makes two portions.

The veggie soups based on broth are an easy and delicious way to meet your daily quota. Unfortunately, they usually lack protein and maintenance of power. To resolve this problem, the cords will use poached eggs to give small soups of additional nutrients and stomach filler proteins. "I just put it right at the top," she says, "everything is fine."

Sidoti likes to use eggs to make a breakfast "Burrito" which is big enough to share. To make a burrito of eggs, beat some eggs of water or milk and a pinch of salt. Preheat a non-stick stove over medium-high heat and pour the eggs into, cooking until just lie down. Fill with beans, chorizo ​​cooked or bacon, cheese and guacamole before rolling in a burrito. Transfer to a plate and high with Sure cream and salsa.

According to Sidoti, a burrito can feed two people. Do it at breakfast and serve with hot and sweet tortillas on the side.

Exchange the boring bread for hash brown for a crisp recipe of salt and salted eggs that has a little extra oomphe. "If you did not make a brunette version of a hash, you did not really live," said Sheremet. Jump shredded drill brierces in the butter and make a well in the middle. Crack in an egg and cook until just go down. Season with a healthy pinch of salt.

Of course, you could immerse a hard egg at the top of your salad, but why not try apoached egg instead of? Unlike hard eggs, poached eggs act as a salad vinaigrette when they are nice and couners. Just throw together the vegetables you have available, add some poached eggs and you are ready to leave. "The egg yolk adds that the rich texture and kind of coat of all the ingredients you start to cut and eat it," said Cording. If you want a little more flavor, you can always add some vinegar or lemon juice.

Take the Sidoti lead and head a classic margarita style pizza with some eggs for a perfect breakfast pizza for sharing. "The pizza breakfast looks like a super indulgent area, but in fact, it's like eating an egg sandwich, only fun and delicious," she says. Cook the pizza about three quarters, then crack the eggs in the center and cook the rest of the path. Or, you can cook the pizza throughout the way and garnish with fried eggs before serving.

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