• 8 Ways to Brighten Up Your Breakfast with Eggs

      Desperate to get out of a recipe rut and diversify your protein portfolio? Look no further than our comprehensive guide to egg eating. Protein is a key element of any builder’s diet, and eggs are often a more economical form of protein than, say, fish or beef. Plus, their nutritional value can’t be overstated—eggs are an excellent source of Omega 3’s and choline, a B vitamin that provides essential support for memory. Read on for our 8 favorite ways to eat an egg.   SCRAMBLED Perhaps the most foolproof option, a scramble is the also the fastest way to meet your egg quota. Add cheese, chives, ham, or keep things super simple and sprinkle with salt and pepper. Add a splash of hot sauce for an extra kick and garnish with some avocado slices for a healthy fat fix. This is also an excellent option for builders watching their cholesterol: just omit the yolks for scrambled egg whites. FRIED Desperate for a fried food fix? Or worse, battling a hangover? Satisfy your craving for a big breakfast post-party and opt for a fried egg on toast. Quick, delicious, and just the right amount of decadent, the fried egg pairs perfectly with a big cup of black coffee (and maybe a couple ibuprofen). Use a nonstick pan for frying and serve on well-buttered toast.   POACHED Beginners beware: poaching requires some trial and error, patience, and even a secret ingredient—vinegar. But it is worth the trouble to master this technique. Plus, a poaching guards all the textural benefits of a fried egg without the added fat. Boil a pot of water, add a splash of vinegar, stir to create a whirlpool, and slip in a freshly cracked egg, leaving it to cook for about 5 minutes. SALAD For a quick lunch, make open-faced egg salad sandwiches, or omit the bread altogether and scoop a spoonful of well-seasoned egg salad onto a bed of greens. In addition to the above, the possibilities eggs provide for one-pan meals are endless. Keep a supply of pre-prepped add-ins on hand, or use whatever is left in the fridge. Ingredients of questionable freshness work particularly well mixed in with the eggs, which will mask any unsightly vegetables. SPANISH TORTILLA Potatoes and eggs pair beautifully in this popular tapas dish. Serve a Spanish tortilla in small slices as an hors d’oeuvre or as a main attraction for a quick weeknight dinner. This one is always a crowd pleaser, and hearty without being heavy. QUICHE A French favorite, the quiche relies on a thin layer of phyllo dough and a thick, custardy layer of egg. Leeks, mushrooms, ham, spinach, and goat cheese work particularly well as additional ingredients. FRITTATA Equally delicious served hot at brunch or as leftovers atop thick slices of bread, the frittata presents endless possibilities and is a lower-carb alternative to both the quiche and Spanish tortilla. OMELET It doesn’t get more basic than the classic omelet. For extra protein and a little variety, fold in some ham, chicken, or cheese. Sprinkle with green onions and top with some Sriracha for a satisfying breakfast, lunch, or dinner. With so many delicious (and nutritious) options, eggs work well at any meal. Forget the old hardboiled and branch out! You can find more EGGcellent recipes in our Nutrition section as well.
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