Lunch Today: Protein-Packed Egg and Tofu Bites

egg-tofu-bitesWhether you’re brown bagging it at the office, packing a school lunch, or simply sitting down for a midday meal, you want to be energized by food that delivers a tasty nutritional punch. This recipe gives you double the protein power and is ideal for many people, including those concerned about sugar intake or managing diabetes.

Whole eggs have high-quality protein and are rich in B vitamins (B2, biotin, choline, inositol, B5, and B12), as well as vitamins A, D and E. In addition, they provide important minerals such as iron, phosphorus, zinc and sulfur. Egg yolks also provide cholesterol and lecithin. Cholesterol plays many important roles in the body and is necessary for the production of adrenal hormones, vitamin D and sex hormones. Continue reading “Lunch Today: Protein-Packed Egg and Tofu Bites”

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Dinner Tonight: Eggcellent Quesadillas

quesadillasSometimes after a long day, the last thing you want to do is think about making dinner. If you have a carton of eggs in your fridge, though, you are only a few minutes away from a nutritious meal. So put down the pizza delivery phone number and pass on the drive-thru, and try this recipe for quesadillas next time you need something quick.

The white of the egg (albumen) is all protein with very little fat, and the yellow yolk (the vitellus) contains the fat and many other nutrients. All together, an egg is a powerhouse food that contains vitamins A, D, E, and various B vitamins, plus the minerals selenium, calcium, iron, and zinc. And for good measure, the antioxidant lutein.

Keep in mind that any of these ingredients can be substituted to your taste or what you have on hand. If you don’t have wraps, then use whole grain bread or a bagel or an English muffin. If cilantro isn’t your thing, use parsley or basil. Just experiment and enjoy. Continue reading “Dinner Tonight: Eggcellent Quesadillas”

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Dinner Tonight – Eggs!

eggs / omelette muffinsEggs are one of the best fast foods available. They are economical and provide a host of nutrients and vitamins our bodies need. And they can be eaten on their own or as part of a multitude of sweet and savory dishes.

The white of the egg (albumen) is all protein with very little fat, and the yellow yolk (the vitellus) contains the fat and many other nutrients. All together an egg is a powerhouse food that contains vitamins A, D, E, and various B vitamins; the minerals selenium, calcium, iron, and zinc; and the antioxidant lutein.

Eggs are my go-to food when I haven’t prepared anything for dinner. This recipe is a favorite, especially with my kids. They love the small size of the dish. I love that they are getting a quality meal!  Continue reading “Dinner Tonight – Eggs!”

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March 2023