All this talk about eggs made me realize that I’ve never shared with you my all-time favorite breakfast casserole! And since we’re all gearing up around here for school to start next week, I’m getting all of my go-to recipes ready now so I’m not “scrambling” (yes, really bad pun intended) around once it finally arrives.
I really believe in starting the day with a good egg breakfast. For one thing, it’s something that both of my girls will not only eat, but actually enjoy. And I just feel better knowing that I’ve sent them off to school or other activities with a healthy breakfast in them.
Here are a dozen reasons why breakfast with eggs should be part of your family’s routine:
Breakfast Boost. Research shows that eating high-quality protein foods like eggs for breakfast can help you and your family feel more energized and satisfied throughout the day as compared to eating more protein at lunch or dinner.
Long-Lasting Energy. Eggs are the perfect choice for breakfast. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy “crash” as blood sugar levels drop.
Improved Classroom Performance. Scientific studies demonstrate the cognitive benefits of eating breakfast, such as improved memory recall time, improved grades and higher test scores.
Better Health and Behavior. Research shows that eating breakfast is a marker for overall health and good behavior in school children. Breakfast eaters are less likely to miss school due to illness or other issues and are less likely to be tardy to class.
Incredible Weight Management. Research has shown that a protein-rich breakfast can help teens manage weight throughout the day. Researchers observed that when adolescents who traditionally skipped breakfast ate a protein-rich breakfast, the teens were less hungry and ate approximately 130 fewer calories at lunch.
Protein Power. Eggs are one of the highest quality proteins available, providing all nine essential amino acids. The high-quality protein in eggs provides the “building blocks” kids’ bodies need to grow and perform properly. The amount and quality of protein eaten directly affects muscle mass, strength and function; when eaten after exercise, protein encourages muscle tissue repair and growth.
Eggs Make Cents. Eggs are very affordable compared to other high-quality protein foods. At approximately $0.15 each, eggs are the least expensive form of high-quality protein per serving in today’s marketplace.
Fast & Easy. An egg breakfast is quick and easy. Simply beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 90 seconds and add it to a toasted whole-grain English muffin. Top with low-fat cheese and a slice of tomato for a balanced meal. It’s a speedy and satisfying start to even the most hectic days.
Powerful Package. Eggs are all-natural, packed with vitamins and minerals and each one contains about 70 calories – they’re nature’s portion control! That makes a hard-boiled egg the perfect on-the-go breakfast or afterschool snack.
Now Lower in Cholesterol. According to new nutrition data from the United States Department of Agriculture’s Agricultural Research Service, eggs now have 14 percent less cholesterol (down from 215 mg to 185 mg) and 64 percent more vitamin D. In addition, a growing body of science that includes more than 30 years of research has concluded that healthy adults can enjoy eggs without significantly impacting their risk of heart disease.
Eggs-cellent Vision. Lutein and zeaxanthin are two antioxidants found in eggs that may help prevent macular degeneration, a leading cause of age-related blindness. While eggs contain small amounts of these two nutrients, research shows that the lutein and zeaxanthin from eggs may be more bioavailable (or better utilized by the body) than from other sources with higher content, including supplements.
Eggs Give Back. America’s egg farmers not only provide quality eggs to families, but they give back to their communities as part of the Good Egg Project. For every pledge to “Eat good. Do good every day.” received on GoodEggProject.org, America’s egg farmers donate one egg to Feeding America.
- 6 eggs, beaten
- 4 cups leftover shredded hash browns (or store-bought)
- 3 cups of your favorite shredded cheese (or a mix of two)
- 1 1/2 cups small curd cottage cheese (don’t skip this – it makes the dish)
- anything else you’d like to throw in, such a crisp, crumbled bacon or sausage, sauteed mushrooms, onions or diced bell peppers. YUM!
Also, be sure to check out the Incredible Egg Facebook Page where they have great breakfast & microwave recipes, plus cooking tips!