Healthy Egg Recipes

Considering the protein needs of a bariatric gastric bypass patient, the egg may well be the perfect food. An egg contains the highest quality of food protein known, each Grade A large egg contains 6 grams of protein. It is so nearly perfect that egg protein is the standard by which other protein is measured. The egg is second, only to mother’s milk, for human nutrition.

For many years eggs have been the forbidden food of the health conscious – fear of cholesterol content staved off many would-be scramblers who feared heart disease. But new research shows that dietary cholesterol intake does not necessarily affect blood cholesterol levels. People with a low fat diet can eat one or two eggs a day without causing a measurable change in their blood cholesterol level. By having weight loss surgery you have forced upon yourself a low fat diet which should include eggs. Your cholesterol levels will be monitored in the annual blood screening required by your bariatric professional. Speak with your center’s nutritionist for specific guidelines.

A large egg contains 4.5 grams of fat (1.5 of which is saturated fat) and 212 milligrams of cholesterol and it supplies 78 calories. By nature an egg is protein rich, low in sodium and contains vitamins and minerals. Eggs contain biotin, a B vitamin; calcium and cephalin. Egg yolk is one of the few foods that contain vitamin D, the sunshine vitamin. In addition, eggs are inexpensive, delicious and easy to prepare. I have enjoyed a hard-cooked egg almost every single day for breakfast since having surgery. By now I’m not sure if this is a habit or an addiction, but I just don’t feel right without my morning egg.

Oven-Scrambled Eggs

(6- 12 servings)
I enjoyed making this recipe for company – it was low stress and easy.
Just remember to set a timer to remind you to stir the eggs every few minutes.

12 eggs
3/4 cup skim or 1% low-fat milk
1 teaspoon salt, optional
1/4 teaspoon pepper, optional

In large bowl, beat together eggs and milk with salt and pepper, if desired, until blended. Pour egg mixture into lightly greased 13 x 9 x 2-inch baking pan. Place in preheated 350° F oven. As mixture begins to set, after about 7 minutes, pull out oven rack and gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue baking. Repeat drawing a few more times until eggs are thickened and no visible liquid egg remains, about 12 to 15 minutes more. Do not stir constantly.

Kaye Bailey © 2005 - All Rights Reserved
For more terrific WLS Friendly Recipes Link to LivingAfterWLS Recipes
Article Source: http://EzineArticles.com

MORE EGG RECIPES
 

Zucchini Sprout Omelet

1 small zucchini, sliced and then chopped
1 cup mung bean sprouts, chopped
5 parsley sprigs, chopped fine
2 celery tops, chopped fine
1/4 cup milk, or substitute
1/4 cup parmesan cheese
4 eggs, or substitute
1 small onion, minced
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 tsp. sweet basil
1/8 tsp. fruit sugar
1/8 tsp. sea salt
1 tbsp. butter

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Heat a skillet to medium heat and add butter. Stir in the celery tops, parsley, zucchini, onion, and sprouts. Cook until the vegetables are tender. Put the eggs in a medium-sized bowl and beat in the parmesan cheese, milk, onion and garlic powder, fruit sugar, sweet basil and salt. Pour over the vegetables in the skillet. Cover and cook over low heat until eggs are set.

Egg Health Muffins

2 free-range eggs
2 slices fat-free cheese slices
2 whole-wheat English muffins
4 slices turkey bacon or tofu sausage slices
2 tsp. butter
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Split and lightly toast the English Muffins. Butter the muffin slices and cover each with cheese. Return to toaster if using toaster oven and brown to melt cheese. Transfer to a plate.

Fry the bacon until they are done and place on one muffin half.

Turn up the heat under pan to high. Add the beaten egg and quickly scramble omelet-style to form a compact round shape. Turn out onto second muffin half. Close the sandwich and serve.

Deviled Eggs

6 free-range eggs, hard-cooked
1 tbsp. light sour cream
1 tbsp. light mayonnaise
3/4 tsp. prepared mustard
1 tsp. green relish
1/8 tsp. onion powder
1/4 teaspoon sea salt, optional
1/8 teaspoon pepper
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Cut eggs in half lengthwise. Remove yolks and set whites aside. Mash yolks with fork. Stir in remaining ingredients until well blended. Refill whites, using about 1 tablespoon yolk mixture for each egg half. Chill to blend flavors.

Breakfast Pizza

2 whole-wheat English muffins
2 free-range eggs
2 slices turkey bacon, cut into small pieces
1/3 cup low-fat mozzarella cheese, grated
4 tbsp. pizza sauce from the jar
2 tbsp. onion, minced
2 tbsp. green pepper, minced
2 tsp. olive oil

Preheat oven to 425°F. Place olive oil in sauté pan over medium heat. Add onion, green pepper and turkey bacon pieces and fry for a few minutes. Add eggs and lightly scramble.

Split and toast the English Muffins. Spread 1 tbsp. of pizza sauce on each muffin half. Spoon the scrambled egg mixture evenly on each half. Top with mozzarella cheese. Bake for 10 - 12 minutes until cheese is melted.

Nutritional Profile of Eggs

 NDB No: 01129 (Nutrient values and weights are for edible portion)

Egg, whole, cooked, hard-boiled

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

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