Happy New Year! I’m excited to announce my partnership with Egg Farmers of Ontario for a special blog series titled Egg Essentials with Dietitian Hana. Welcome to the first instalment, which focuses on starting your new year with protein-rich meals.
While I don’t support setting strict New Year’s resolutions centered around dieting and food restrictions, I do believe in the benefits of creating goals for balanced, protein-rich meals. Eggs, packed with high-quality protein and essential vitamins and minerals, are an excellent ingredient for a variety of nutritious and tasty meals.
Morning Boost Egg Bowls
Adding eggs is my go-to for a quick, balanced, protein-rich breakfast. Next time you’re making a breakfast bowl, try this simple recipe: layer leftover quinoa or rice in a bowl, top it with soft-boiled eggs, and toss in a mix of your favourite veggies like spinach, cherry tomatoes, and avocado slices. This meal isn’t just filling; it’s a powerhouse of proteins, fibre, and healthy fats. Feel free to get creative with the toppings—switch up the grains or add different vegetables and herbs to suit your taste. Another great bowl to try is this BLT Power Bowl perfect for your next Sunday breakfast or brunch.
Egg Smoothie Innovations
Yes, you read that right—eggs in your smoothie can be a game changer! For a protein-rich start to your morning or a post-workout snack, blend pasteurized egg whites with Greek yogurt, a handful of spinach, banana, and a splash of milk. If you prefer sweeter smoothies, add honey or maple syrup to taste. If you’re in the mood for something a bit richer, throw in a tablespoon of your favourite nut butter. Smoothies like this are not only creamy and delicious but are also packed with protein and fibre, nutrients that keep you satisfied and energized.
Egg-Based Mini Frittatas
Mini frittatas are perfect for meal prep and can save you a lot of time during busy mornings. Whisk together eggs, sliced green onions, bell peppers, and spinach. Season with salt and pepper, and a dash of cayenne pepper if you like a little kick. Pour the mixture into muffin tins, sprinkle shredded cheese on top, and bake at 375°F until set. These little egg frittatas are wonderful hot or cold and can be stored in the refrigerator for easy grab-and-go breakfasts, snacks or additions to school lunches throughout the week. If you want a more unique take on frittatas, try these Veggie Cheese Muffin.
Herb and Vegetable Scrambled Eggs
Scrambled eggs are a classic, but when you add fresh herbs and vegetables, they transform into a nutritious feast. Start with beaten eggs over medium heat, then fold in chopped baby kale, tomatoes, and green onions. Season with salt, pepper, and a generous helping of fresh herbs like basil or parsley. Serve this colourful dish wrapped in a tortilla as a nutritious breakfast.
Eggs are an excellent choice for diversifying your protein options while achieving your nutritional goals this year. They are not only budget-friendly and simple to cook but also remarkably adaptable. Whether you’re making a quick scramble or trying out new smoothie recipes, eggs will certainly enrich your dishes with both flavour and nutritional benefits. So next time you’re craving a delicious, protein-filled meal, incorporate these recipes into your daily routine for a nutritionally rich start to the new year.
Hana Klimczak is a Toronto-based registered dietitian and mom of two, specializing in quick and easy meal ideas that are nutritious and family-friendly. In her collaboration with Egg Farmers of Ontario, she will share protein-rich egg recipes along with practical ideas, tips, and strategies to help families incorporate nutritious and well-balanced meals into their daily lives.
