For its nutrient density and the control of appetite, which lasts all day, it is difficult to beat... eh, overcome... an egg.
"From a physical point of view, it is one of the perfect foods: it is an encapsulated source of very high quality protein and very high quality fat," says the strength and conditioning certification specialist Jared Meachem del Precision Body Designs in Louisiana.
And unlike many of the foods, your body can use almost all the proteins and fats in the egg, says Jim White, a registered dietitian in Virginia Beach, Va., And a spokesperson for the American Dietetic Association. The biological value of the eggs (the amount of nutrients the food the body can put to work) is 94 percent, he says.
That also extends to other nutrients: although eggs have less carotenoids that fight heart disease than carrots, the yolk fat makes them more bioavailable, so your body can absorb more of the antioxidant from of eggs that of the orange thing.
They also keep you slim: in a study in the International Journal of Obesity, men who received eggs at breakfast lost 65 percent more weight than people who dieted and did not receive eggs.
All of which brings us to the question: Why are we just eating them at breakfast? Outside of having them cooked in a salad or as an independent snack, this incredible meal is not eating much beyond the most important meal of the day.
No more. Those small, white muscle-builders can be more than just part of scrambled breakfasts that increase metabolism.
You can be a chef all your life and never make a sauce as good as the yolk of an egg.
Jeffrey Saad, host of 'The United Tastes of America' on the Cooking Channel, and spokesperson for the National Egg Board
Lunch: rebellion in pasta or rice
Skip the scrambled eggs of your breakfast at noon stirring them in noodle dishes like pad thai, says Marie Simmons, author of cookbooks, including "The Good Egg: More than 200 Fresh Approaches from Soup to Dessert (The Good Egg: More than 200 Fresh Approaches to Soup and Desserts)" and "Fresh & Fast Vegetarian".
The addition of scrambled eggs adds nourishing muscle protein, filling fat and, when cooked hot enough, a little crispy on the plate.
An egg with a runny yolk is ideal for stir-fries, says Cheryl Tan Lu-Lien, author of "A Tiger in the Kitchen: A Memoir of Food and Family: A Tiger in the Kitchen: Memoirs of Food and the family)".
Place a fried egg on top of a serving of rice and then add the sautéed vegetables on top.The yolk crosses the rice and vegetables, creating a tasty sauce.
"I literally boil the spaghetti, I touch it with olive oil and black pepper, and break an egg on top," says Chef Jeffrey Saad, host of the "The United Tastes of America" program. on the Cooking Channel, and spokesperson for the National Egg Board. "The yolk in a certain way covers the noodles resulting in an Alfredo instantly." To complete the dish, add a little garlic, chopped tomatoes and other spices and ingredients of your choice.
Snack: scrambled in the soup
Create a simple soup in two minutes with this childhood favorite of Simmons: boil a cup of chicken broth. Next, add a little grated Parmesan cheese and beat an egg inside. The egg is cooked in protein chains that in turn turn the broth into a filling and protein filled soup, while adding only 70 calories to the cup.
Tan also raises eggs in soups and stews, but suggests a different method: add it hard.
"Towards the end of the cooking [a stew or a plate of stew meat], add some hard-boiled eggs," she says. Five to 10 minutes, the egg white will absorb the colors and flavors of the pot, turning them into chocolate brown. "They take the flavor of the stew and can be eaten with braised beef or pork."
In "happy hour": make your snacks fill you up faster
Meachem says eggs can be a transition from unhealthy, sugar-laden food to healthier options. And you can even make indulgent decisions, such as tortilla sandwiches with salsa or guacamole, more filling and nutrient-rich.
"It makes sense, you'll see a lot of tortillas with avocado in them," he says. Invert the trend by adding chopped pieces of hard guacamole and salsa, increasing the protein from the snacks while filling faster with the fats from the yolk. And that fat has an added advantage worth mentioning once again: antioxidants in tomatoes, such as carotenoids, are more bioavailable in the presence of fat.
This can also work for a vegetarian dinner: "the other night I had a full dinner of steamed asparagus, boiled potatoes, green herb sauce and chopped hard-boiled eggs," says Simmons.
After your workout: use them in a shake
For a healthy post-workout choice, avoid the yolk and enjoy the virtually calorie-free protein source of the egg whites, suggests the American Dietetic Association's White. Each egg has only 15 calories and 3.5 g of protein, and the egg whites in cardboard boxes are perfect in a shake, he says.
To use them in this way, mix a little vanilla protein powder with half a cup of pasteurized egg whites from a carton (if they are pasteurized, you will not need to cook them).Mix a little skim milk with some blueberries and try it for a post-workout shake.
At dinner: create an instant sauce
Recipes to try
Skillet eggs with blistered cherry tomatoes (Recipe adapted from "Fresh & Fast Vegetarian: Recipes That Make a Meal" by Marie Simmons-Houghton Mifflin Harcourt, April 2011)
Cooking time: 15 minutes Servings: 2-4
2 tbsp. of extra virgin olive oil 2 pints of cherry tomatoes or grape tomatoes, without stems ½ cup finely chopped onions 1 clove of grated garlic 2 tbsp. of fresh basil, coriander or dill finely chopped ½ tsp. of coarse salt Freshly ground black pepper 4 large eggs ¾ cup of grated cheese (see special note)
Heat a large skillet until it is hot enough to let a drop of water sizzle and evaporate. Add the oil and tilt the pan to cover. Add the tomatoes and cook over high heat, stirring, until about 5 minutes later they are full of blisters and tender. Add the onion and cook over medium heat, stirring, until the tomatoes are juicy, about 5 minutes. Add garlic, basil, salt and a generous grinding of black pepper.
Break an egg into a small cup. Make a notch in the tomatoes that sizzle with a spoon and slide the egg into the sangria. Repeat the procedure with the three remaining eggs. Sprinkle cheese on top. Cover and cook over medium-low heat until the eggs harden, in about 5 minutes. Use a spatula or a large spoon to scoop out portions of eggs and tomatoes.