Tasty And Creative Ways To Add Eggs To Your Diet
(NC) Eggs are a nutritional powerhouse packed with highquality protein as well as vitamins and minerals such as Vitamin A, D, E and iron.
Some, such as Burnbrae Farms Naturegg Omega Plus Solar Free Range eggs offer an additional source of DHA Omega-3 fatty acids and lutein, which promote eye, heart, brain and immune health. Here are two delicious ways to add more eggs to your diet.
Lemon Asparagus Carbonara
This elegant yet comforting pasta dish is the perfect lunch or dinner.
Prep time: 30 minutes
Cook time: 20 minutes Servings: 4 - 6
Ingredients:
• 8 - 10 eggs, divided
• 1 cup (250 ml) freshly grated Parmesan cheese (plus extra for serving, if desired)
• 1 large lemon, zested and juiced
• ½ tsp (2 ml) salt (plus extra for pasta water)
• 1 lb (454 g) spaghetti or linguine
• 2 tbsp (30 ml) butter
• 1 bunch asparagus, trimmed and thinly sliced into bite-sized pieces
• 2 large garlic cloves, minced
Directions:
1 Separate 2 eggs, reserving whites for another purpose. Whisk the 2 yolks with 2 whole eggs, Parmesan cheese, lemon zest, 2 tbsp (30 ml) lemon juice, salt and black pepper; set aside.
2 Fill a large, deep skillet with water and bring to a simmer. Add 1 tbsp (15 ml) lemon juice. Crack 4 to 6 eggs (use 1 per serving) into ramekins and slide into the simmering skillet of water. Poach eggs for 3 to 4 minutes or until whites are set but yolks are still runny. Use a slotted spoon to carefully transfer poached eggs to a paper-towel-lined plate.
3 Meanwhile, cook spaghetti according to package timing for al dente in a dutch oven of boiling water seasoned with 1 tbsp (15 ml) salt. Reserve 2 cups (500 ml) of hot pasta water before draining pasta. Reserve pasta in colander and return dutch oven to stovetop; set over medium heat.
4 Add butter and asparagus to dutch oven; sauté for 3 minutes. Add garlic; sauté for 1 minute.
5 Gradually whisk about 1/2 cup (125 ml) of reserved pasta water into the egg, cheese and lemon mixture to temper it. Add hot, drained spaghetti and egg mixture to asparagus. Cook, tossing constantly and adding additional pasta cooking water until pasta is saucy and heated through.
6 Divide pasta between serving bowls and top with a poached egg. Serve immediately with extra cheese on the side.
Baked Feta Egg Casserole
This mouth-watering Mediterranean bake tastes divine and is a sure crowd-pleaser at your next get-together.
Prep time: 15 minutes
Cook time: 40 - 60 minutes Servings: 6
Ingredients:
• 3 cups (600 g) cherry tomatoes
• 2 cups (400 g) block of feta cheese
• 1 bell pepper, chopped
• 2 tbsp (40 g) chives, chopped
• 3 - 4 tbsp (45-60 ml) olive oil
• 6 eggs
• 1 baguette or focaccia, for serving
• 6 tsp (30 ml) ketchup, for serving
• Black pepper, to taste Directions:
1 Preheat
400°F (200°C).
2 In a large oven dish, place the block of feta in the middle. Add cherry tomatoes, chopped bell pepper and chives. Add some fresh pepper on the feta.
3
the oven
at
Coat veggies and feta with olive oil. Turn block of feta over once to coat each side with olive oil.
4 Bake for 30 to 35 minutes.
5 Take the dish out of the oven and crush the tomatoes and feta to make a creamy sauce.
6 Crack the eggs one by one on top like a sunny side egg.
7 Place back in the oven for 10 to 15 minutes or until egg whites are cooked and yolks are jiggly.
8 Serve right away with bread or focaccia and ketchup.
9 Optional: Add more fresh tomato or chives for garnish.
Find more egg recipes at burnbraefarms.com.
Burnbrae Farms’ Naturegg Omega Plus Solar Free Range eggs offer an additional source of DHA Omega-3 fatty acids and lutein, which promote eye, heart, brain and immune health.
They are also produced using 100 per cent clean energy from a solar-powered farm, making them one of the most energy efficient eggs available in Canada. Learn more at burnbraefarms. com.
(NC) Inspired by the lifestyle of people living near the Mediterranean Sea, the Mediterranean diet stands apart from other diets.
As a way of living, it goes beyond food, encouraging mindfulness, cooking with others, sharing meals with friends and family, exercise and healthy sleep habits.
There is evidence showing that this approach to food may help people living with inflammatory and autoimmune conditions like arthritis to live a healthy and balanced life. Here are five benefits of the Mediterranean diet:
1 Mindful eating: The act of cooking together, sitting down and taking time to enjoy flavours will enhance your relationship with food, help you listen to your body and reduce the tendency to eat mindlessly.
2 Anti-inflammatory properties: The Mediterranean diet avoids foods that promote inflammation and is heavy on foods that reduce inflammation, such as antioxidants in many vegetables and mono-unsaturated fats in nuts. Research shows that this approach is associated with reduced pain in inflamed joints and a reduced risk of heart disease and some cancers.
3 Weight management: By eating more whole grains and healthy fats, and limiting, rather than removing, red meat and sugar from your diet, you practise a sustainable approach to managing weight.
4 Improved gut health: A study by the American Gut Project showed that people who consume 30 or more different plant foods per week have the healthiest microbiomes, which means better gut health. Because the Mediterranean diet is rich in plant foods and fibre, it may improve your gut health and in turn support your overall health.
5 Supported immune function: Prolonged inflammation in the body can impact the immune system and eating a balanced and healthy diet, promoted by the Mediterranean diet, will support the health of your immune cells.
“A healthier relationship with food can make all the difference if you live with a chronic health condition like arthritis,” says Cristina Montoya, registered dietitian and member of the Arthritis Health Professions Association.
“Rather than fixating on a specific ingredient or nutrient, focus instead on your eating pattern, so it becomes a way of living rather than a temporary short-term fix,” added Montoya.
Find more nutritional guidance at arthritis.ca/living-well.