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What's for breakfast: the protein comparison

Eat some protein at each meal. That’s pretty standard nutrition advice these days. The main reason being protein helps us to feel full, longer.  Given that, I thought it would be interesting to compare typical breakfast protein choices. Now, these are all excellent choices and we should be choosing a variety of protein-rich foods. That said, I still find this quite interesting and a good reminder to include eggs as regular part of your protein mix.

Another reason an Egg a Day is OK

There’s new research that uses more precise methods of measuring how much protein we need. It shows we may need more protein than previously thought - a whopping 30% more for kids and 70% more for adults.

Other research is showing our body is better able to build and maintain muscle when we eat protein-rich foods throughout the day, rather than all in one or two meals.

What does this all mean for most of us?

Eggs and heart health - What's really going on

If you love eggs but find yourself limiting them to a couple a week, it’s time to reconsider! Recent research shows that healthy adults can enjoy an egg every day without increasing their risk of heart disease. In fact, one study found after following adults for 20 years, that eating up to 7 or more eggs per week did not increase their risk for heart disease.1 So for this years Heart Month (February), focus on changes that will really count. Here are some ideas:

Bitty Eggs Benedict appetizers

Li'l bitty eggs Benny apps can do double duty as snacks for a New Year's party or breakfast bites for the morning after the New Year's bash! Eggs Benedict is usually made with a poached egg and English muffin but layering a slice of hard-cooked egg and ham on a round of bread to create this pint-size version produces a snack that's simple to make and easy to eat. Any leftover bits of bread and ham can be frozen to make a strata a few days or or even weeks later.

Egg-in-a-hole: Christmas version

I love easy ideas that help to make healthy eating interesting for kids. This week my daughter is having a few school pals over for a Christmas lunch, and I’m the cook!    

The idea is based on the old, “egg-in-a-hole” recipe, with a twist.

That’s the idea where you butter both sides of a slice of bread, cut out a hole from the middle of the slice (just bigger than a toonie), place the bread in a pan and crack an egg into the hole.  Pan fry for a few minutes and once the egg is mostly set, carefully flip the bread so both sides are toasted and the egg is evenly cooked.

What foods have fat and how much of them can you eat?

This past weekend a girl friend wanted to stop into a fast food outlet to get a muffin. “At least I know it’s a healthy choice” she said. Normally in social circles I don’t annoy people with nutrition facts but when she went on to say she gets them all the time, I couldn’t help myself.  I broke the news that the muffin was right up there fat and calorie-wise with a baked apple pie, donut, even a small order of fries.  She was shocked, decided she didn’t really need a 400 plus calorie muffin and satisfied herself with a coffee instead.

How to make a Striped Omelette

I often find myself assuring people that omelettes are not difficult to make. Seems there can be some apprehension when it comes to making this classic egg dish. In fact, all you need is the right equipment (I'd recommend an 8-inch (20 cm) pan for a 2 to 3 egg omelette), the right heat (medium-high), a little know-how, and a little practice. Then along comes the Striped Omelette!! Take a look!

Time crunch? Try eggs for dinner!

Have you ever heard someone say, “Oh, we’re just going to have eggs for dinner,” as if to suggest it’s a cop-out for a “real” meal? Eggs make an ultra-healthy, delicious, affordable meal, and are quick enough that your kids can still make it to hockey practice! In fact, it takes less time to get egg fried rice (made with leftover rice and frozen vegetables) on the table than it does to pick up take-out, and I save at least $30 per meal! The best part: My kids learn that we can do all the fun things we enjoy and still eat right.

3 or 6 minutes to boil an egg? Or somewhere in between?

Best Soft-boiled EggBit of an uproar on the other side of the pond last week as a group of British students proved that cooking expert Delia Smith was correct in recommending that 6 minutes of simmering produces the best soft-boiled egg. Many Brits have long believed that 3 minutes is the correct time.

Huevos Rancheros, egg farmer-style!

Water isn't the only liquid you can use to poach eggs. While I might not accept a challenge to try using orange juice, a simmering pot of stock or broth, or tomato juice or sauce works beautifully and will not only cook the egg to your preferred degree of poached-ness, it will also infuse wonderful complementary flavours. If you're up for trying a curried version, try this recipe for Curried Poached Eggs. Poaching eggs in a flavourful sauce is a favourite way egg farmers John and Jeanette Vanderwerff of St.

"Low Cholesterol Eggs" Fact or Fiction?

Rarely do I order a room service breakfast while traveling. Admittedly, it is convenient to have breakfast delivered right to my hotel room and to have eaten (and brushed my teeth!) and be able to get on with my day without having to first search out a place to grab a quick morning meal. Sure, it's a great time-saver, especially if my travel is for business and my day is starting early. I just can't get past the prices typically charged for being able to eat a simple breakfast meal in my room.