2 Magical and Easy Egg Recipes
By JESS BARRON
Sweet or savory? Some days I feel like having a sweet breakfast, and other days I feel like having a savory (sometimes even a spicy) breakfast.
Whether sweet or savory, one thing is always certain, I must be able to cook my breakfast in five minutes or less (because I'm in a hurry!) AND it has to be nutritious and filling. For me, this means approximately 300 calories and containing at least 10 grams of protein.
From reading all the LIVESTRONG.COM reader comments and looking at the MyPlate food tracking data, it's apparent that our readers consume a lot of oatmeal and eggs. We all have something in common here: eggs and oatmeal happen to be two foods I also enjoy regularly at breakfast — especially eggs because their high-quality protein helps keep me fuller longer and more energized throughout my day versus a bowl of sugary cereal.
However, I don't often combine the two foods together for breakfast!
If you're getting bored with your regular old oatmeal or egg breakfast, and you want to try something new, check out these two recipes. The first one is savory, and the second one is sweet. They're both somewhat unexpected. What's more, they're healthful, filling and taste great!
Both of these dishes contain chia seeds. You might be asking: “What's the deal with the chia seeds?” Chia seeds are a superfood that balance and stabilize blood sugar, improve insulin sensitivity, and are said to lowers cholesterol, and blood pressure and high blood sugar after meals - all three problems are considered "Metabolic Syndrome." What's more, just one tablespoon of chia seeds contain three grams of protein in a tablespoon along with healthy omega-3 fats and 5 grams of fiber. You can buy them at your grocery store in the bulk foods section. Unlike flax seeds, chia doesn’t need to be ground up in order for its nutrients to be used by the human body.
If you don't have chia seeds in your house right now, you can simply remove them as an ingredient from either recipe. The recipes won't taste any different if you remove the chia seeds. But, I highly recommend you seek out and try adding the chia seeds to capture those additional health and satiety benefits.
I'm often looking for easy ways to add more protein and nutrients to oatmeal. I was first turned on to mixing eggs into oatmeal from a comment a LIVESTRONG.COM reader left on one of my blog posts. The reader's comment said that adding eggs makes the oats fluffier. I tried it, and that was totally true. The oats were fluffier and they had increased protein and nutritional content, which I always appreciate.
Cooking Time: 5 minutes
Protein: 16 grams
1/2 cup dry (slow-cook) oatmeal*
1 cup water
1 Tablespoon chia seeds
1 Tablespoon tamari or low sodium soy sauce
1 Tablespoon sriracha (if you like things spicy, like I do! I was inspired by the Sriracha Cookbook Blog)
Salt and pepper to taste
*I use slow-cook oatmeal because the glycemic load for fast-cook or instant oats is quite a bit higher than that of rolled or steel-cut oats. That means that a bowl of quick-cooking or instant oats might not keep you satisfied for as long as rolled or steel-cut oats would.
- Boil water on stove top and cook oatmeal according to package.
- When oatmeal is a few minutes away from being ready, crack and stir in one egg.
- Stir in tamari or soy sauce, chia seeds, and sriracha sauce (if you like things spicy!), and salt and pepper to your taste.
Another tip: If you prefer sweet to savory in the morning, you can still try adding an egg to your oatmeal. Instead of the tamari/soy sauce, sriracha, and salt, mix in agave, honey, and fruit and/or brown sugar or maple syrup. Your oatmeal will still be fluffier and contain more protein and nutrients from the egg.
Sometimes I crave a blueberry muffin, even though I know they are diet bombs. For example, Dunkin Donuts Blueberry muffin contains 460 calories, 76g of carbs, 44g of sugar, and only 6 paltry grams of protein. Another thing, if I bake a whole tray of muffins, I know I will eat more than one.
Here is a healthier one-serving version that is easy to make, nutritious, tasty and filling. Plus, it's only 287 calories and has 12 grams of protein! I was inspired to create this recipe last month when I saw a post on Blogilates, the blog of LIVESTRONG pilates video star Cassey Ho. I changed it a bit from Cassey's recipe by using slow-cook oatmeal instead of fast-cook oatmeal, because the glycemic load for fast-cook or instant oats is quite a bit higher than that of rolled or steel-cut oats. I also used a half tablespoon of honey, because I don't like the taste of stevia, and I added in the chia seeds for a little more fiber, vitiamins and protein.
Cooking Time: 5 minutes
Protein: 12 grams
1/2 cup dry slow-cook oatmeal
1/2 cup water
1/2 tbsp honey (or brown sugar)
1 tsp baking powder (aluminum-free)
1 tsp chia seeds
1/5 cup fresh (or frozen) blueberries
NOTE: If you use quick cook oats, you can skip steps 1-3 and just start at step 4 and mix the dry oats in with the other ingredients in the cup.
1. Mix oatmeal, honey and water together in LARGE coffee mug so that all the oats are wet.
2. Cook in microwave for 2 minutes on HIGH until oatmeal is piping hot.
3. Stir oatmeal and let cool for 30 seconds.
4. Mix in baking powder, chia seeds, and fresh blueberries and then stir in 1 raw egg and mix thoroughly.
5. Put back into the microwave on HIGH for about 1 minute. (Watch it carefully – it could overflow!)
6. If the muffin doesn’t look firm, put it back into the microwave for another 20 seconds.
7. Once ready, flip mug upside down onto a plate.
Readers - Do you prefer sweet or savory breakfasts? Have you ever tried either one of these recipes? Any other interesting recipes to recommend? Let me know by leaving a comment below.
Jess Barron is VP of Editorial at LIVESTRONG.COM. Read some of her other health and fitness articles here. A longtime foodie and fan of Farmer’s Market food, Jess particularly loves heirloom tomatoes, fresh figs with burrata cheese, and anything with pumpkin or peanut butter in it! Her love for food fuels her desire to exercise daily. Some of her favorite workout routines include running, yoga, P90X, INSANITY, and mixed martial arts. Jess’s writing can also be found at Poprocks.com. She has appeared on MSNBC’s “The Most,” ABC News Now, and XM satellite radio and her writing has appeared on Wired.com and Yahoo!