Eggs: Protein Powerhouses

Eggs are a farm family staple – in fact, they are featured in cuisines throughout the earth.  They contain many of the necessary nutrients we need everyday in a healthy diet.  Once thought harmful we now know that in moderation eggs are wonderful parts of a well balanced healthy lifestyle.

Eggs have a large ratio of protein per serving. This factor can make them a smart addition to breakfast choices when trying to loss weight and fight obesity.  USDA studies have shown that people who ate one egg per morning were not as apt to become hungry and overeat the remainder of the day.

Eggs are also a concentrated source of Omega-3.  Omega-3 has been directly linked to fighting harmful cholesterol and heart disease. All these facts make eggs a surprising nutritional tool – as opposed to their recent reputation of being unhealthy for us.

Try this basic quiche recipe to add much-needed protein to your family’s springtime diet. The variations are endless; you can “personalize” it to whatever veggies, meats and cheeses your family enjoys.

Basic Quiche
1 recipe pastry for single-crust pie or ½ of a 15-once package rolled refrigerated unbaked crust (1 crust)
4 eggs, lightly beaten
1 ½ cups half-and-half (light cream or milk can be used)
¼ cup green onion
¼ teaspoon salt
1/8 teaspoon black pepper
Dash of nutmeg
¾ chopped cooked ham, chicken, bacon or crabmeat (about 3 ½ ounces)
1 ½ cups shredded Swiss, cheddar, Monterey Jack and/or Havarti cheese (6 ounces)
1 Tablespoon all-purpose flour

Prepare and roll out pastry dough or unroll refrigerated pie crust according to package directions. Line a 9-inch pie plate with pastry. Trim; crimp edge as desired. Line unpricked pastry with a double thickness of foil. Bake in a 450 degree F for 8 minutes. Remove foil. Bake for 4 to 5 minutes more or until pastry is set and dry. Remove from oven. Reduce temperature to 325 degrees F.

Meanwhile, in medium bowl stir together eggs, half-and-half, green onions, salt, pepper, and nutmeg. Stir in ham or other meat.

In a small bowl toss together the cheese and flour. Add to egg mixture; mix well.

Pour egg mixture into hot, baked pastry shell. Bake in the 325 degree F oven for 40 to 45 minutes or until knife inserted near center comes out clean. Let stand 10 minutes before serving. Makes 6 servings.

*Basic recipe provided by Better Homes and Gardens

Variations:
– Add fresh chopped spinach
РAdd 1 chopped and saut̩d onion
– Add roasted and minced garlic
– Add fresh asparagus, chopped into 1″ pieces
– Add fresh mushrooms, chopped into bite-sized pieces
– Add red or yellow peppers, finely chopped

Basic Deviled Eggs

Deviled eggs are usually the first things to get snapped up at a potluck meal. The small bit of effort it takes to make them is well worth it!

6 hard boiled eggs (chilled)
1/4 cup mayonnaise
1 teaspoon yellow mustard
1/2 teaspoon vinegar
Salt and pepper to taste
Paprika (optional)

Peel the chilled boiled eggs and carefully cut them in half lengthwise. Remove yolks and place them in a bowl. Mash with a fork, then add mayonnaise, mustard and vinegar. Add salt and pepper to taste. Fill the white halves evenly with the yolk mixture and garnish with paprika. Makes 12 deviled eggs.

Variations:
-Remove yolks and fill white halves with potato salad
-Add cooked, crumbled bacon to filling
-Add shredded cheddar cheese to filling
-Add roasted garlic to filling (yummy)
-Omit yellow mustard and substitute with grainy or Dijon mustard

Eggs can easily and quickly prepared for on-the-go families of today. Delicious, economical, nutritious, versatile -  they truly are incredible!