Everyday eggs elevated

Definitely Delicious – Spicy Egg Sandwich with Pea Meal & Avocado

By TERRI WINDOVER, Connect Columnist

 Excellent egg recipes for every morning meal.

Excellent egg recipes for every morning meal.

I love eggs. I love them more then I do most people. They are versatile, delicious and good for you. For me, they are a morning staple. I usually have them steamed to get the maximum amount of toast dipping pleasure I can squeeze out of them.

A lot of people still look upon egg yolks as “bad”, but science has changed its stance on this quite noticeably in recent years. Almost half of the protein is found in the yolk; along with calcium, magnesium, B vitamins and a host of others.

Yolks have long been demonized due to their containing cholesterol also. But studies have shown that whole eggs actually raise good cholesterol. I eat two eggs almost every day or one whole egg and 1/2 cup of egg whites, if I’m making a scramble or omelet. I’m always trying out new ways to eat my favourite food and here are two different and definitely delicious ways to enjoy one of nature’s perfect foods. Get cracking!

Spicy Egg Sandwich with Peameal & Avocado (Serves 4)                                                                                              

3 Tbsp. low fat mayo (not Miracle Whip)
1 tsp. your favourite hot sauce (I use smoky bacon from Superstore)
1 small ripe avocado, sliced thin
Pam spray
4 slices peameal or rasher bacon
4 eggs
Salt & pepper to taste
4 whole-wheat English muffins or alternative
4 tbsp. light cheddar cheese, grated

1. Combine mayo with hot sauce, set aside
2. Spray pan with Pam over med-high heat. Add bacon and cook until browned
3. Set aside and keep warm in tinfoil
4. In same pan reduce heat to med-low and crack eggs into pan.
5. While eggs are cooking, toast English muffins to desired
6. Spread with mayo mixture, top with peameal, avocado and then an egg. Top with 1 Tbsp. cheese
7. Serve with more hot sauce, if you like it spicier.

Feta & Dill Egg Bake (Serves 4)

1 tsp. olive oil
Pam spray
1 1/2 cups chopped plum tomatoes
2 green onions, thinly sliced
1/4 cup low fat crumbled feta
2 Tbsp. chopped dill ( I prefer fresh dill)
4 eggs
Pepper to taste

1. Preheat oven to 400 degrees
2. Spray 4 custard cups with Pam
3. Heat olive oil in fry pan over medium heat. Add tomatoes and stir until they begin to soften. About 1-2 minutes.
4. Add green onions to pan and stir. Remove from heat.
5. Fill bottom of custard cups with tomato mixture. Create a hollow in tomatoes with a spoon.
6. Place some feta and dill on top of tomato mix.
7. Carefully crack an egg into the hollow in each cup. Add pepper.
8. Bake until eggs are set, 15 for runny, longer for fully set eggs.

For more recipes, nutrition and workout tips, follow Terri Windover or send her a message at www.definefit.trainerize.com or on at Facebook.com/DefineFitYMM.

– Connect Weekly –