These recipes feature one of my favourite ingredients – eggs. They’re a versatile and healthy ingredient in many dishes, and they make a great stand-alone meal too.
Eggs are the first thing I turn to when I’m in a rush and need something easy. I go through different phases with my quickie egg meals. Sometimes I’m into making a frittata, with some parmesan cheese and whatever vegetable I have handy. Lately it’s all about mashed avocado on gluten-free toast with an over-easy egg on top – something my oldest made up that I love too. Sometimes I throw a hard boiled egg in a salad – particularly good with asparagus, and spinach or other cooked greens. The options are endless, and I’ve enjoyed many healthy and fast egg based meals over the years.
Not only are eggs delicious and easy to cook, they’re packed with nutrition. I love it when I know something I’m eating is actually working for me. Here are some great reasons to feel great next time you eat an egg.
1. Brain Power
Eggs contain choline, which stimulates brain development and function. And who wouldn’t benefit from a little help in the brain department?
2. Eyesight Protection
Eggs are important for eye health. The yolks contain lutein and zeaxanthin, antioxidants that can help protect eyes against damage from the sun and reduce the risk of age-related macular degeneration and cataracts.
3. Lasting Energy
A large egg has 6 grams of the highest quality protein and is one of the few foods considered to be a complete protein. Including protein-rich eggs in your meals and snacks help maintain your energy level and keep your body healthy and strong.
4. Weight Management
Eggs provide a maximum amount of nutrition for a small amount of calories. A large egg contains 14 essential nutrients but only 70 calories, and the protein can help you lose weight by controlling how your body absorbs calories and helping you feel less hungry. Just what a girl needs! (And everyone else, too ☺)
5. Vitamin Boost
Nutrient-rich eggs provide many health benefits, from boosting your immune system to helping protect against heart disease and keeping bones healthy and teeth strong. Nutritionally, eating an egg is like taking a vitamin pill!
Now, here’s the great news. Eggs are used to make some of the most delicious recipes around, and the Egg Farmers of Ontario have given me two amazing ones to share with you today. Don’t those photos make your mouth water?
The Great Canadian Breakfast Waffle is a winning recipe for my family. I was introduced to the idea of using waffles with savoury foods during a recent trip to the Las Vegas. This breakfast waffle hits it out of the park, with bacon and cheddar and maple-mustard mayo. And the variations sound even more delicious!
The Breakfast Waffles would make a great brunch meal, and the Berry Cream Puffs would make the perfect dessert. This easy recipe takes advantage of the fresh berries that are in season now. Cream puffs are an easy recipe that looks impressive. The puffs can even be made ahead and frozen, which makes spur-of-the-moment entertaining easy. I’ll be putting these recipes on my list for Canada Day weekend!
Great Canadian Breakfast Waffle
Start your day like an egg farmer with a hearty breakfast sandwich that celebrates all things Canadian: nutritious eggs, bacon and maple syrup. The waffles are a fun and welcome addition, eh!
Preparation Time: 10 minutes
Cooking Time: about 15 minutes
8 round frozen waffles (about 4-inches/10 cm wide)
Freshly ground pepper, to taste
8 slices tomato (about 2 tomatoes)
8 slices bacon, cooked and halved
½ cup (125 mL) grated sharp Cheddar cheese
mixed baby salad greens
2 tbsp (30 mL) regular or low-fat mayonnaise
1 tbsp (15 mL) maple syrup
2 tsp (10 mL) Dijon mustard (regular or coarse grain)
Preheat oven to 400°F (200°C). Generously coat large baking sheet with cooking spray and place waffles in single layer.
In glass measuring cup, whisk together eggs and pepper; pour evenly over each waffle, spreading to fill cavities. Bake for about 15 minutes or until egg is set and waffles are crisp.
Maple-Mustard Mayo: Meanwhile, in small bowl, combine mayonnaise, maple syrup and mustard. Set aside.
Top 4 waffles evenly with tomato, bacon and cheese. Return to oven until cheese melts, about 1 minute. Top cheese with salad greens and drizzle with maple-mustard mayo. Top with remaining 4 waffles, egg side down. Serve immediately with additional maple-mustard mayo, if desired.
Tips: Use homemade waffles for an extra special touch. Substitute bacon with ham, cooked peameal or back bacon. Substitute cheddar cheese with your favourite cheese.
Nutrients per serving (1 sandwich): 443 calories, 25 g total fat, 843 mg sodium, 36 g carbohydrates, 2 g fibre, 18 g protein. Excellent source of thiamin, riboflavin, niacin, folate and iron. Good source of calcium.
Egg-ceptional Berry Cream Puffs
Homemade cream puffs will impress your guests, but are egg-ceptionally easy to make. Light, crispy and airy, filled with whipped cream and fresh berries – who can resist?
Yield: about 12 puffs
Prep Time: 20 minutes
Standing Time: 20 minutes
Cooking Time: about 40 to 45 minutes
1 cup (250 mL) water
½ cup (125 mL) butter
1 cup (250 mL) all-purpose flour
3 cups (750 mL) mixed berries (strawberries, raspberries, blueberries)
2 tbsp (30 mL) granulated sugar
1 cup (250 mL) whipping cream
3 tbsp (45 mL) icing sugar
Icing sugar (optional)
Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper; set aside.
In medium saucepan, bring water and butter to a rolling boil over medium heat; add flour all at once. Using a wooden spoon, stir vigorously and continuously until dough pulls away from side of saucepan and forms a ball. Cook and stir for about 1 minute or until a film covers the bottom of saucepan. Transfer dough to large bowl; let cool 5 minutes.
With wooden spoon, beat in eggs (one at a time) into cooled dough; beating well after each addition. Beat until incorporated and dough is smooth and shiny. Drop ¼ cup (50 mL) mounds onto prepared baking sheet about 2 inches (5 cm) apart. Bake in top and bottom thirds of oven for 15 minutes. Reduce temperature to 350ºF (180ºC). Switch and rotate pans; bake for 20 to 25 minutes or until puffed, golden and firm to the touch. Turn oven off. Pierce side of each puff with small sharp knife. Return puffs to oven and let stand 15 minutes. Remove to rack to cool completely.
Meanwhile, in medium bowl, combine berries (cut if large) with granulated sugar; set aside. In chilled medium bowl, with electric mixer, whip cream with 3 tbsp (45 mL) icing sugar until stiff peaks form.
Horizontally, cut off top third of each cooled puff; pull out any strands of soft dough and discard. Fill each pastry bottom with whipped cream and berry mixture; replace tops and dust with icing sugar. Serve immediately.
Tip: Make puffs ahead and freeze in air-tight container; thaw and fill just before serving.
Nutrients per serving (1 filled puff): 220 calories, 16 g total fat, 84 mg sodium, 16 g carbohydrates, 1 g fibre, 4 g protein. Good source of vitamin A and folate.