Various Healthy Egg Recipes

1. Mediterranean Egg Frittata

Ingredients:

• 4 eggs
• 1 cup spinach
• 1/2 cup tomatoes (diced)
• 30g feta cheese
• 1 tablespoon olive oil
• 2 cloves garlic (minced)
• Herbs (basil, oregano) to taste

Instructions:

1. Preheat oven to 180°C.
2. Sauté garlic and spinach in olive oil in an oven-safe pan.
3. Beat eggs in a bowl and season with herbs, salt, and pepper.
4. Pour egg mixture into the pan and top with tomatoes and feta cheese.
5. Bake in the oven for 15-20 minutes until done.

Nutritional benefits: Tomatoes rich in antioxidants and spinach rich in iron enhance the nutritional value of eggs.

2. Avocado Egg Salad

Ingredients:

• 2 boiled eggs
• 1/2 ripe avocado
• 1 teaspoon lemon juice
• 1 tablespoon chopped parsley
• Salt and pepper to taste

Instructions:

1. Finely chop the boiled eggs.
2. Mash the avocado and mix with lemon juice.
3. Mix eggs and avocado, season with parsley, salt, and pepper.
4. Serve with whole grain toast or vegetable sticks.

Nutritional benefits: The combination of healthy fats from avocados and protein from eggs provides long-lasting satiety.

3. Korean-style Egg Soup

Ingredients:

• 2 eggs
• 4 cups low-sodium vegetable broth
• 1 piece ginger (thinly sliced)
• 4 shiitake mushrooms (thinly sliced)
• 1 cup spinach
• 2 green onions (chopped)
• 1 teaspoon low-sodium soy sauce

Instructions:

1. Bring broth to a boil with ginger.
2. Add mushrooms and boil for 5 more minutes.
3. Slowly pour beaten eggs into the broth to create egg ribbons.
4. Add spinach and boil for 1 more minute.
5. Season with soy sauce and top with chopped green onions.

Nutritional benefits: A perfect meal that is low in calories while rich in protein and vitamins. Beta-glucans in mushrooms strengthen the immune system.

4. Green Power Egg Sandwich

Ingredients:

• 1 boiled egg
• 2 slices whole wheat bread
• 1/4 avocado
• A handful of baby spinach
• 1 teaspoon chopped herbs (dill, chervil)
• 1 teaspoon mustard
• A bit of lemon juice

Instructions:

1. Slice the boiled egg thinly.
2. Mash the avocado and mix with lemon juice and chopped herbs.
3. Spread the avocado mixture on bread and top with spinach and egg slices.
4. Lightly spread mustard to complete.

Nutritional benefits: An ideally balanced meal for breakfast or lunch, combining complex carbohydrates, healthy fats, and protein.