The Single Most Versatile Ingredient In mbg Editors’ Daily Diets
A brand-new year brings an opportunity to reassess what's happening in our worlds and set new goals accordingly, but riding the inspirational (and often unobtainable) "new year, new you" wave can only get us so far. (Read: About a week or two into February, most resolutions fade to an afterthought.)
While we're all about embracing the hard-won effort when it comes to personal growth and hitting our goals, sustainable actions—small, conscious choices that help us treat ourselves and the world around us with a little more kindness every day—are worth celebrating, too. They're what make wellness a journey, after all, rather than a before-and-after makeover.
Nutrition-wise, we encourage making subtle daily changes rather than following drastic diets, like adding more fresh, wholesome ingredients to your cooking. One example is the Incredible Egg, an exceptionally affordable source of high-quality protein that's so versatile, it's a daily component in each of our editors' lifestyles—and second nature for some!
Read on to learn how this small ingredient can make a big impact on your overall wellness, long after February.
Gretchen doubles the eggs in baked goods.
"Eggs are one of my all-time favorite foods, and I eat at least one a day. I especially love incorporating them into my baked goods to make treats more nutritious. After all, occasional treats can (and should!) be incorporated into a healthy lifestyle—and eggs can add even more nutritional value to those treats, too. I double the number of eggs in banana bread to increase the protein and good fat content, and one of my favorite breakfasts is a pancake made with just eggs, banana, cinnamon, and baking powder. It sounds weird, but don't knock it until you try it! I lather mine in almond butter. Eggs can make almost anything fluffier and more delicious." —Gretchen Lidicker, Health Editor
Incredible egg fact No. 1: One large egg contains 6 grams of high-quality protein and nine essential amino acids, all for 70 calories.
Emma makes everything-but-the-kitchen-sink eggs for dinner.
"When I'm feeling lazy and want to put together a quick-yet-filling dinner in my apartment (which, let's be honest, is most weeknights), eggs are my go-to for staying on track with my nutrition. In the summer, I'll usually go for an omelet with seasonal veggies and avocado, while in the colder months I'll throw in sweet potatoes and black beans with my egg scrambles. In my mind, eggs go with pretty much everything, though, so I also incorporate whatever ingredients I have in my fridge. I'm always trying to be conscious of my food waste, and plug-and-play dinners like these are really helpful." —Emma Loewe, Sustainability Editor
Incredible egg fact No. 2: Eggs are one of the richest food sources of choline, which is important for supporting optimal brain function later in life.
Liz uses eggs to create a "creamy" effect in milk-free pasta sauce.
"I've been playing a fun game I like to call 'Will It Carbonara?' It's based on those weird YouTube videos where people try to blend things like smartphones and headphones... Anyway, using eggs as a base for pseudo-carbonara sauce, you can make a ton of milk-free yet creamy sauces. Skip the bacon and the Parmesan, just add seasoning to the beaten egg itself: I've blended in basil or whisked in lemon juice and lemon zest. Cook your pasta in well-salted water, drain it (reserving a bit of pasta water), and then quickly stir in the flavored egg mixture. Voilà! A super-impressive, rich, protein-packed dinner that takes almost no time or effort to make. I love that eggs help me 'indulge' without sacrificing my nutrition goals." —Liz Moody, Food Director
Incredible egg fact No. 3: Eggs are one of the few natural food sources of vitamin D, with one large egg providing 10 percent of your daily vitamin D needs.
Hannah Margaret hard-boils eggs while getting ready.
"As a vegetarian, I depend on eggs—specifically hard-boiled eggs—to get me through the weekdays. I often start my mornings by bringing a pot of cold water with two eggs to a boil. Once the water is rolling, I pop the lid on, ask Siri to set a timer for 11 minutes, and finish getting ready. I'll either crack into them while still warm for breakfast, pack them for when I need a boost of protein at work, or even whip up some egg salad for lunch if I'm feeling wild. Another great tip is hard-boiling a dozen eggs on Sunday to meal-prep a week's worth and have nutritious snacks on hand throughout the week! Hard-boiling may not be the sexiest way to prepare eggs, but for me, it's an easy and yummy way to stay energized throughout the day." —Hannah Margaret Allen, Managing Editor
Incredible egg fact No. 4: Yolks contain most of the egg's nutrients like vitamin D, vitamin B12, selenium, and more than 40 percent of the protein in an egg.
Caroline tops everything and anything with eggs.
"Eggs are my tried-and-true ingredient whether I’m making avocado toast on gluten-free bread in the morning or a kale salad in the evening. I change it up with different egg preparations, depending on the dish. One of my favorites is putting a fried egg on top of a grain bowl at dinner for some extra protein or slicing a hard-boiled egg for my morning avocado toast. Savory or sweet, morning or night, eggs in any style are a nutrition-packed must-have." —Caroline Muggia, Editorial Assistant
Incredible egg fact No. 5: Eating one egg per day is associated with a 12 percent reduction in the risk of stroke, the fifth leading cause of death in the U.S.