Eating the right nutrients during pregnancy helps support your baby’s growth and keeps you feeling your best. Here’s why nutrients like choline, protein, and folate are important – and how eggs can be a simple way to get them. Download the PDF!

Nutritional Information

2 large eggs¹

• Choline. . . 410 mg
• Protein. . . 13 g
• Folate. . . . 70 mcg
• DHA*. . . . . 12 mg

*Two omega-3 enriched eggs provide 150-250 mg of DHA

Choline: For Baby’s Brain Development

Health Canada recommends 450 mg of choline per day during pregnancy,² but up to 95% of pregnant people don’t get enough. Two large eggs provide 410 mg of choline,¹ that’s 75% of your daily needs! 

Choline Values in Food^1,3

Protein: For Baby’s Building Blocks

Protein is essential for the growth of your baby’s muscles, organs and placenta. Health Canada recommends 71 grams per day during pregnancy (up from 46 grams per day for non-pregnant women).²

Omega-3 Fats: For Baby’s Brain and Eyes

Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are crucial for your baby’s brain and eye development. 200-300 mg of DHA per day is recommended during pregnancy.⁴

Folate: For Baby’s Development 

Folate (or folic acid) helps prevent birth defects and supports healthy growth. Health Canada recommends taking a multivitamin with 400 mcg of folic acid daily, as folate needs increase to 600 mcg per day during pregnancy.^3,5 Eggs are a natural source of folate. Two large eggs provide 70 mcg of folate, and when paired with folate-rich foods like leafy greens and beans, along with supplementation, they help ensure you’re getting the nutrients you need for a healthy pregnancy. 

Navigating Nausea and Reflux 

Your growing baby pressing against your stomach, mixed with hormonal changes, can lead to nausea and reflux. Luckily, small adjustments to your diet and routine can help ease discomfort:⁶

• Focus on small, frequent meals and snacks
• Eat slowly and chew well 
• Engage in gentle movement
• Enjoy milder flavours 
• Stay upright after eating 
• Eat more liquid and soft-textured foods like smoothies, yogurt, soup, scrambled eggs
• Stay hydrated with small sips of water throughout the day
• Sip on ginger tea for anti-nausea effect 
• Wear loose fitting clothing
• Sleep with your head elevated 

Cracking the code for food safety 

Safely handling and cooking eggs helps to protect you and your baby.

Follow these simple guidelines:

• Eat: Fully cooked egg dishes (internal temperature 74°C/165°F), firm yolks, no runny yolks during pregnancy.⁷
• Avoid: Raw or undercooked eggs in salad dressings, cookie dough, cake batter, sauces or homemade eggnog.⁷
• Do: Always store eggs in the coldest part of your fridge at 4°C (40°F) or lower to keep them fresh.⁸

Egg-cellent recipes 

Plan ahead by meal prepping. It can be great to have ready-made food available on low-energy days and postpartum!

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Cheesy Frittata with Black Beans and Peppers

This cheesy frittata celebrates Tex-Mex flavours with black beans and vibrant bell peppers. Ideal for a quick meal in under 30 minutes, it’s a satisfying option for breakfast, lunch, or a light dinner that the whole family will love.

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Boiled Egg Snack Packs

These make-ahead egg snack packs solve the challenge of finding quick, filling options for busy days. Hard boiled eggs pair with your choice of add-ins like cheese cubes, cherry tomatoes, or nuts for a perfectly balanced snack that travels well. Store them unpeeled in the fridge for up to five days.

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Sheet Pan Breakfast Sandwich

These sheet pan breakfast sandwiches are a time-saving solution for feeding a crowd or prepping meals in advance. Eggs and cheese bake together in one large batch, creating perfectly portioned squares to nestle between English muffin halves. Make the egg sheet ahead and reheat individual portions as needed. Add your favourite veggies to the egg mixture for extra flavour and fibre.

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Barley Egg Fried Rice with Chickpeas

Try this healthy and tasty twist on fried rice. It’s full of protein, fiber, and colorful vegetables, making it a balanced meal. Perfect for busy weeknights, this easy one pan dish is sure to please the whole family.

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Perfect Quiche

Quiche is the ultimate crowd-pleasing menu item that can be made with any of your favourite vegetables, meats, and cheeses. Quiche can be served on its own, or paired with salad, soup, or some fruit.

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Egg BLT Pasta Salad

Switch up your lunch with this deconstructed BLT pasta salad. Packed with protein-rich eggs and fresh ingredients, it’s a satisfying twist on the classic sandwich that you’ll want to enjoy regularly!

Get the Recipe

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Why are eggs a heart-smart choice?

Contrary to popular belief, research shows that dietary cholesterol has little effect on blood cholesterol in most people.¹ Eggs are a natural food source of cholesterol; however, they can actually contribute to lowering the risk of developing heart disease with moderate consumption. Research suggests that eating up to one egg daily can boost the number of heart-healthy metabolites in the blood, resulting in better cardiovascular health.² Eggs are also packed with high-quality protein, many vitamins and healthy nutrients, making them one of the most nutritious foods you can eat.³ Just two eggs provide 13 g of high-quality protein and 13 essential vitamins and minerals, making them an excellent heart-healthy choice.

Travel the world with eggs

All around the world, people love the natural goodness of eggs, and every culture has their own unique egg dishes. We’ve searched the globe to highlight five of our favourite heart-healthy recipes to inspire you.

Italy: Frittata 

The popular frittata is an Italian dish that makes good use of whatever ingredients you have on hand. Sometimes referred to as an “egg pizza,” you can throw pretty much anything in it. Try this vegetable frittata version to make a heart-healthy yet delicious meal.

Japan: Healthy Ramen Bowls

This super simple, incredibly tasty meal satisfies all the senses. Colourful, fresh, warming, flavourful, and before you realize it, you will be slurping up all of the delicious broth, packed with noodles, veggies, jammy eggs, and a dash of heat.

Mexico: Huevos Rancheros

Crispy corn tortillas layered with refried beans, guacamole, queso fresco, tomatoes, and jalapeños, then topped off with a perfectly fried egg. Get ready for the most impressive huevos rancheros you’ve ever tasted.

Mediterranean: Mediterranean Salad Bowl

The Mediterranean diet, abundant in minimally processed plant-based foods, rich in monounsaturated fat from olive oil and lower in saturated fat, meats, and dairy products, has long been considered a heart-healthy way of eating. This salad bowl is everything you need, and it combines all the deliciousness of the Mediterranean in one bowl. Top it with a soft boiled egg for additional protein. 

Tunisia: Shakshuka

This one-skillet wonder is perfect for busy weeknights when you need to get dinner on the table fast. It’s a comforting dish that makes a hearty breakfast or delicious brunch, too.

1. Fernandez, M. L., & Murillo, A. G. (2022). Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions. Nutrients, 14(10), 2168. https://doi.org/10.3390/nu14102168
2. Qin, C., Lv, J., Guo, Y., Bian, Z., Si, J., Yang, L., Chen, Y., Zhou, Y., Zhang, H., Liu, J., Chen, J., Chen, Z., Yu, C., Li, L., et al. (2018). Associations of egg consumption with cardiovascular disease in a cohort study of 0.5 million Chinese adults. Heart (British Cardiac Society), 104(21), 1756–1763. https://doi.org/10.1136/heartjnl-2017-312651
3. Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684

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Nutritional benefits of eggs for children

There’s good reason to feed your family eggs. Eggs are an excellent source of protein, which is an essential nutrient for children’s growth and development. Protein can help keep children feeling full, sustaining their energy levels and allowing them to focus and concentrate longer. Protein also provides the building blocks for the growth and repair of the cells in muscles, organs, skin, and nails. To learn about the protein requirements for children, check out Registered Dietitian Sarah Remmer’s blog post on the subject.

While you may know eggs best for their protein, eggs actually provide a range of important nutrients that benefit children, such as vitamins A, D, E, B12, folate and zinc. Eggs provide the antioxidants lutein and zeaxanthin, which promote healthy vision. Early research also suggests that lutein and zeaxanthin may improve cognitive performance in children.

Eggs are also a nutritious food for babies. The newest infant feeding guidelines from Health Canada, the Canadian Pediatric Society, Dietitians of Canada and the Breastfeeding Committee for Canada now recommend introducing whole eggs starting at six months of age, or as soon as your child starts eating solid food. Introducing eggs early into your baby’s diet can help to prevent an egg allergy. Eggs are provide iron, which is a mineral that babies and children need for good health hand development.

Eggs are not only nutritious, but versatile too! For a solution to family meals any time, any style and for any budget, look no further than the egg carton in your fridge.

Simple school lunches

Eggs are easily portable, making them a great staple in school lunches to give your child a much-needed boost of protein throughout the day. This kid-friendly cobb salad is perfect for a nutritionally balanced, easily packable lunch. These simple egg wraps use a thin omelette to hold the filling rather than a tortilla, providing a higher protein twist.  Kale and sausage frittata cups can be made ahead of time, and are easily popped into school lunches during busy mornings. For more back to school recipe inspiration, check out our top back-to-school recipes.

Easy after-school snacks

For hungry kids that need after-school sustenance, it doesn’t get easier than keeping hard boiled eggs ready to go in the fridge. Eggs can be hard boiled in batches and kept for up to 7 days in the fridge. Kids can help make boiled egg snack packs by pairing boiled eggs with their favourite fruits, veggies and crackers. If you need a tasty after-school snack that will feed a crowd, try western omelette bites – scramble a couple eggs with some veggies, and place on top of tortilla chips. Top with salsa and grated cheese, and watch as this snack disappears before your eyes once you serve to hungry kids!

Family Dinners

Putting a nutritious dinner on the table without breaking the bank can sometimes feel challenging for busy families. Eggs can help! This easy frittata serves four and can be customized with any veggies or meats in your fridge that you want to use up. Egg-topped pizza with kale, cherry tomatoes and feta creates a fun dish to serve at dinner. Using pre-made pizza dough saves time!

Shakshuka dinner is the one-skillet wonder for busy weeknights when you need to get dinner on the table fast. For something new, try Eggs Bhurji, which is a curry-flavoured scrambled egg dish. The spice level can be customized to suit your preference. And when in doubt, breakfast for dinner is always a family favourite! Cook up a simple omelette and serve with whole grain toast and fruit for a nutritionally balanced meal anytime.

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What is a healthy snack?

Include whole foods in your snack such as vegetables, fruits, protein foods and whole grains to make sure your snack is full of nutrition.

Snacking provides energy throughout the day and helps to keep you full between meals. The key to a filling and satisfying snack is in the hunger-fighting combination of protein and fibre.

Protein

Protein is an important nutrient to include in any snack. Why? Protein takes longer to digest than carbohydrates, meaning that a snack with protein will help keep you fuller for longer. Protein is also known to regulate blood sugar, helping to keep your energy levels steady throughout the day.

Protein is found in foods like eggs, beans, lentils, soy, dairy foods, fish, chicken and lean meat. Eggs are an excellent source of high-quality protein, with 2 large eggs providing 13 grams. Read more about the protein health benefits of eggs.

Fibre

Fibre is the other key nutrient to include in your summer snack, particularly the soluble fibre found in foods such as oats, beans, fruits and veggies. This type of fibre creates a gel in our digestive tract that helps to slows down digestion, regulate blood sugar levels and increase feelings of fullness.

5 satisfying snacks that combine protein and fibre

Boiled Egg Snack Packs

Want to be the king or queen of meal prep and snacks? Cook a big batch of hardboiled eggs and add them to snack packs to bring along on your summer adventures. Check out how to put together four snack packs that incorporate Mexican, Asian, American and Greek flavours. Each one pairs protein-rich eggs and fiber-rich fruits and veggies!

Summer Salad

This refreshing summer salad combines hardboiled eggs and white navy beans for a protein and fiber-packed punch. Chopped fresh herbs brighten up the dish. Store this summer salad to a mason jar for an easy on-the-go snack.

Ready-to-Go Granola Bars

Nothing says “snack” like granola bars. Why not make them at home and personalize them with your favourite ingredients? This recipe is filled with protein and fibre from the eggs and seeds, and makes 16 bars. Enough to last all week (or not, we’re not judging)!

English Muffin Breakfast Pizzas

These kid-friendly mini pizzas are not only great for breakfast, but also for a quick snack anytime of day. They come together in only 10 minutes, perfect for when hunger strikes. The scrambled eggs on top give a boost of protein and nutrition, and the whole grain English muffins provide filling fiber.

Spinach and Cheese Muffin Tin Frittatas

Snacking is brought to a whole new level with these spinach and cheese muffin tins frittatas. You can customize them by adding in any leftover veggies or herbs from your fridge.

Check out even more snack recipes.

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Eggs are a staple food to add to any meal prep routine: a serving of two large eggs provides 13 grams of protein, along with nutrients like vitamins A, D, E, B12, folate, iron and zinc. Eggs are also versatile, with endless ways to incorporate them into healthy meals!

How to Meal Prep

There’s no perfect way to meal prep – it’s all about what works for you! Start by thinking about which meals during the week could benefit the most from meal prep. You might want some extra help with quick dinners, or breakfasts that you can grab and go. Next, pick a day when you have some free time, and carve out a couple hours to dedicate to meal prep. This is when the magic happens!

Meal Prep Method #1: Mix and Match Meal Prep

The first meal prep method is ‘mix and match meal prep’ that’s all about prepping common ingredients that you can use in many different meals. You’ll want to meal prep a variety of vegetables, whole grains and protein foods that can be mixed and matched to create multiple balanced meals. Aim for 50% vegetables and fruit, 25% protein and 25% whole grains. 

Protein foods: Eggs are one of the easiest protein foods to meal prep: simply hard boil a dozen eggs, they keep in your fridge for up to a week! You could also cook a couple chicken breasts or fish fillets during your meal prep session to add to recipes later on.

Vegetables: Pre-chop your favourite vegetables to easily add to meals. Try roasting a big tray of vegetables and potatoes, and store them in your fridge for re-heating later.

Whole grains: Make a couple pots of your favourite whole grains to have on hand: brown rice, quinoa and whole wheat pasta are all great options!

For example, meal prepping a batch of boiled eggs means you easily can throw them into this huevos rancheros salad for one dinner, and also add them to this tikka egg naan wrap for another dinner that offers a completely different flavour. 

Meal Prep Method #2: Batch Meal Prep

The second meal prep method is to make large batches of recipes that can be stored and enjoyed later on for a super quick meal. For example, a dozen of these breakfast egg cups can be prepared in a muffin tin and stored in the fridge or the freezer. You can then reheat them during the week for an easy, protein-rich breakfast that’s ready to go!

Try preparing a couple quiches or frittatas on your meal prep day. They can easily be frozen and then popped into the oven to reheat later when you need them. Or, make a big batch of soup, chili or casserole, and freeze it in individual portions for later. Future you will thank you! 

Top 5 meal prep egg recipes

• Spinach and Cheese Muffin Frittatas are easily made in a muffin tin and offer a week’s worth of healthy breakfasts or lunches.
• Chop up some sweet potatoes on your meal prep day and use them in this Sweet Potato and Egg Skillet recipe for a quick weeknight dinner.
• Arroz con Huevos, or rice with eggs, is a simple and delicious Mexican meal that’s made even easier when you cook the rice and pre-chop the veggies during your meal prep session.
• It doesn’t get any easier than meal prepping a Veggie Frittata and popping it in the fridge or freezer to reheat later.
• Prepare a couple Boiled Egg Snack Packs during your meal prep session for an easy grab-and-go snack. 

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How much fat is in eggs?

A serving of two large eggs contains 11 grams of fat, consisting of 3.5 grams of saturated fat, 2 grams of polyunsaturated fat and 5 grams of monounsaturated fat.

Which part of the egg contains fat?

All the fat in an egg is found in the yolk. Not only does the egg yolk contain healthy fats, it contains a ton of important fat-soluble nutrients like vitamins A, D, and E, and the antioxidants lutein and zeaxanthin. The healthy fats in the egg yolk actually help our bodies to absorb these nutrients in the yolk too.

This Mediterranean Salad Bowl is filled with colourful veggies like red peppers, cherry tomatoes and broccoli. The perfectly soft boiled eggs on top allow you to maximize the benefits of all of the salad’s healthy nutrients!

No need to worry whether the heat from cooking destroys the healthy fats in eggs! All the fats in eggs remain stable during the cooking process.

Why do we need fat in our diet?

Dietary fats are essential for many important functions, including:

• Brain and nerve support
• Absorption of fat-soluble nutrients
• Hormone production
• Cell growth and function

Dietary fat also helps you to feel fuller longer, and helps to add more flavour and texture to your meal. But, not all fats are the same when it comes to the effects they have on health.

The three main types of fats that are found in food are unsaturated fat, saturated fat, and trans fat.

Unsaturated Fat

Unsaturated fat is an important and healthy part of a balanced diet. There are two types of unsaturated fats: monounsaturated fat and polyunsaturated fat.

Monounsaturated Fat

Monounsaturated fats have anti-inflammatory health benefits that help to maintain a healthy heart. They are found in foods like eggs, nuts, seeds, avocadoes and olive oil. A serving of two large eggs contains 5 grams of monounsaturated fat.

For tasty ways to fill up on monounsaturated fat, eggs and avocado make the perfect pair in these 8 delicious recipes.

Polyunsaturated Fat

Omega-3 Fats are one type of polyunsaturated fat. Omega-3 fats are loaded with health benefits and are important to include in a healthy diet. Omega-3 fats contribute to a healthy brain and nervous system, and may help to lower the risk of heart disease.

Omega-3 fats are found in foods such as fatty fish, seafood, walnuts, eggs, and ground flaxseeds. A serving of two regular large eggs contains 0.2 grams of omega-3 fat. Many stores also carry Omega-3 enriched eggs that provide higher amounts of omega-3 fat. The amount of omega-3 in these enriched eggs depends on the brand, with Omega-3 enriched eggs often carrying around 800mg per two-egg serving. 

Omega-3 enriched eggs are produced by hens that are fed a special diet that is rich in ground flaxseeds or fish oil. Omega-3 enriched eggs contain all types of omega-3 fats, including DHA and EPA, which are the most important kinds of omega-3 fats that most of us need more of. 

For a satisfying and heart-healthy recipe filled with omega-3 fats, this recipe for salmon with Niçoise relish is the perfect choice.

Omega-6 Fats are another type of polyunsaturated fat, and are found in foods such as soybeans, corn, safflower oil, sunflower oil, meat, poultry, fish and eggs. Most of us already get enough omega-6 fats in our diets.

A serving of two large eggs contain 1.5 grams of omega-6 fats.

Saturated Fat

Saturated fat is found in animal-based foods like cheese and meat, and plant-based foods like palm oil, coconut oil, and hydrogenated vegetable oils. Saturated fat is also found in highly-processed foods like pastries, chips and prepared frozen meals.

The advice from the Heart and Stroke Foundation recommends that we limit the amount of highly-processed foods we eat, which can help lower saturated fat intake. The guidelines recommend replacing these highly-processed foods with whole, nutritious foods that are higher in unsaturated fat. 

You can still enjoy foods that naturally contain some saturated fat like eggs, meats, poultry, fish and dairy products – they’re full of nutrients and are good choices in healthy amounts. A serving of two large eggs contains 3.5 grams of saturated fat.

Trans Fat

Trans fats not only increase your levels of “bad” LDL cholesterol, they can also decrease your levels of “good” HDL cholesterol. Eating a lot of trans fats can increase your risk of heart disease and other chronic health problems.

Trans fats can be found naturally in some animal-based foods such as beef and lamb. Trans fats can also be industrially produced during food processing; it’s these trans fats in processed foods that are most prominent in our diets and that should be avoided.

In the past, the main source of industrially produced trans fats were partially hydrogenated oils. These oils were used by food manufacturers to improve the shelf life and texture of foods such as hard margarines and vegetable shortenings. Health Canada has recently placed a ban on adding partially hydrogenated oils to foods sold in Canada.

You can enjoy eggs knowing that they are naturally free of trans fats. 

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One of the many reasons to love eggs? A serving of eggs is an excellent source of protein. If you’ve ever wondered what the best time of day is to eat more protein, to whether the egg white or egg yolk is the better protein source, we have your answers to these questions and more.

How many grams of protein do eggs have?

Eggs are a quick, easy and delicious way to help meet our protein needs: two large eggs contain 13 grams of protein! Eggs are one of the few foods considered to be a complete high-quality protein source, because they contain all 9 essential amino acids. ‘Essential’ means that the body cannot produce these amino acids on its own, which is why we need to include them in our diet. Amino acids are considered the building blocks for the body because they help to form protein.

Is there more protein in the egg white or the egg yolk?

The protein content of the egg white compared to the egg yolk is very similar. The yolk contains just slightly less protein than the white. So eat the whole egg for all its protein benefits!

What does protein do?

There’s no doubt about it: protein is an important nutrient that is needed to stay healthy. In fact, protein plays many different important roles in our bodies. Protein helps us to:

• build and repair body tissue and cells
• grow strong hair and nails
• build and maintain healthy muscles
• fight infections
• keep body fluids in balance

Which foods have protein?

Protein is found in foods like eggs, beans, lentils, soy, dairy foods, fish, chicken and lean meat.

Recommended protein intake

Adults need a minimum of 0.8 grams of protein per kilogram of body weight per day. However, many individuals have higher protein needs, including adults who are physically active, women who are pregnant or lactating, and older adults.

Canada’s Food Guide recommends filling ¼ of your plate with protein-rich foods (like eggs!), ¼ of your plate with whole grains, and ½ your plate with vegetables and fruits.

Protein is needed throughout the day

When it comes to getting the most health benefits from protein, it’s important to think about the timing of when you eat protein. It’s more effective to spread out the protein you eat into several meals and snacks throughout the day rather than eat all your protein at one big meal. 

Studies show that distributing protein over the day is better for maintaining muscle. We tend to eat a lot of protein at dinner time. However, our bodies “max out” the absorption of protein at around 30 grams of protein per meal. After that, our bodies don’t use protein as effectively.

Breakfast: the most important protein meal of the day

On the other hand, we often don’t eat enough protein at breakfast time. Research shows that a high protein breakfast has a positive impact on muscle health, weight maintenance and feeling fuller longer throughout the day.

Luckily, it’s easy to increase protein intake at breakfast with the most classic healthy breakfast food of all: eggs. For filling and nutritious egg-based breakfast ideas that won’t leave you scrambling for a mid-morning snack, check out 5 Healthy Breakfasts.

Protein-rich snacking

Don’t forget about protein at snack breaks too! Having protein in your snack helps to keep you full and regulate blood sugar levels between meals. For a quick and healthy protein-rich snack, it doesn’t get better than eggs.  Simple hard boiled eggs can be meal prepped and kept in the fridge for up to a week, making them the perfect option for a grab-and-go snack. Egg muffins are another great high-protein snack that can be easily made ahead in batches. For more ideas, these tasty protein-rich snack ideas have you covered.

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1. Swap out refined sugar for fruit

Try swapping out up to ½ of the refined sugar in your recipe for fruit. Fruits contain natural sugars that are great for adding sweetness to baked goods, along with a boost of fiber and nutrients like vitamin C. Our favourite fruits to use in baking are apple and banana!

Replace the sugar in your recipe with applesauce, shredded apple (keep the peel on for the most nutrition) or mashed banana in a 1:1 ratio.

With this swap, you’ll need to fine-tune the amount of liquid in your recipe. Typically, reducing the liquid (milk, water, etc.) by ¼ cup will do the trick. If the recipe calls for no added liquid, there’s no need to adjust. This swap works the best with loaves, muffins and brownies. This chocolate zucchini cake calls for applesauce as a natural sweetener! 

2. Replace butter or oil with Greek yogurt 

Swap some of the oil, sour cream or butter in your recipe for Greek yogurt as a healthy and high-protein alternative! Your dessert will also get a boost of calcium and vitamin D.

Choose plain unsweetened yogurt for a lower sugar option, and don’t be afraid to use a Greek yogurt that contains fat. It will give a creamier consistency to your dessert compared to a zero-fat yogurt. Try this creamy chocolate pudding made with Greek yogurt, banana and avocado!

Conversion:

• 1 cup sour cream = 1 cup Greek yogurt
• 1 cup butter = ½ cup butter + ½ cup Greek yogurt
• 1 cup oil = ¾ cup Greek yogurt
• 1 cup heavy cream = ½ cup heavy cream + ½ cup Greek yogurt

3. Replace white flour for whole wheat flour

Use whole wheat flour in your next dessert to add more nutrients like fiber, B vitamins, potassium and iron.

Try replacing up to half of the white flour in your recipe for whole wheat flour to keep the same great taste and texture. Opting for 100% whole wheat flour can make a denser, heavier dessert, so it’s best to start slow! Our lemon and blueberry cottage cheese muffins taste great when half of the white flour is swapped for whole wheat.

There are some key steps to take to make sure that your whole wheat dessert is as tasty as can be!

Sift your whole wheat flour before adding it to your recipe to give your dessert an airier consistency. Mix your dough or batter just enough so that the ingredients are combined. Since whole wheat flour contains more gluten than white flour, over-mixing can make your baked goods a bit tough and chewy.  

4. Use nutritious eggs to naturally bind your ingredients

Eggs are high in protein and contain many important nutrients like vitamins A, D, B12, iron and folate. Not only do they give a boost of nutrients to recipes, eggs perform many different culinary functions:

• The protein in eggs firm up and solidify when heated, giving important structural support to your dessert.
• Lecithin, found in egg yolk, is a natural emulsifier that helps to create smooth batters and doughs.
• Eggs help to trap and hold air into your recipe, creating a lighter and airier dessert. Egg whites are especially good at this!

Try brushing pies, biscuits, breads and buns with an egg wash before baking them. The protein in the egg creates a nice bronzing effect, and the fat from the yolk gives a glossy sheen to your finished product.

Learn more about the science of baking with eggs!

5. Opt for dark chocolate

If your recipe calls for chocolate, opting for dark chocolate instead of milk chocolate will give more flavour and less sugar. For the healthiest option, look for a dark chocolate with at least 70% cocoa solids. Dark chocolate also contains more compounds called flavonoids. Flavonoids are a type of antioxidant that’s associated with health benefits. Try using dark chocolate chips in this classic recipe for one bowl banana chocolate chip muffins.

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1. Organize your kitchen

Organize key spaces in your kitchen like your fridge and pantry to keep nutritious foods arranged at the front where you can see them. Keep healthy foods like cut veggies and hard boiled eggs in clear glass containers for an easy reminder for healthy snacking!

2. Eat more whole foods

One of the easiest ways to spring clean your diet is to eat more whole, unprocessed foods like vegetables, fruits, whole grains and lean proteins. They’re loaded with nutrients and are often lower in sugar and sodium compared to processed foods. Eggs are a whole, unprocessed food loaded with important nutrients like vitamins A, D and E, folate, iron, zinc and choline. 

3. Cook at home more

Why not try a new, healthy recipe this spring? Cooking more nutritious, protein-fuelled meals like this Greek burrito snack wrap, spring vegetable frittata, or easy Shakshuka dinner instead of grabbing take-out is a simple and effective way to spring clean your eating habits.

4. Eat less sugar

Cutting down on added sugars from foods like pastries and sugary drinks can give you more energy during the day. Instead, snack on foods with filling nutrients like protein for lasting energy. Eggs are an excellent source of protein and contain no sugar. Check out 7 tried-and-true egg snacks that are delicious and nutritious to fuel you through the day!

5. Fuel up for exercise

There’s nothing like getting active outside once the warmer weather hits! Include 15 to 25 grams of high-quality protein, like eggs, in your post-exercise meals to help build and maintain muscle. Check out all the ways that eggs are an ideal food to fuel fitness. 

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1. Use up your leftovers with an easy frittata

Do you have a hard time eating up fresh veggies before they start to wilt in the fridge? Eggs can help!

Save the vegetables at the bottom of your crisper by adding them to egg dishes like omelettes and frittatas. This easy frittata recipe is perfect for adding in any extra veggies that you have on hand. 

2. Add an egg to boost the nutrients in your veggies

You’ve already made the healthy choice by having a salad. Why not add an egg to make it even healthier? Studies show that eating eggs, which naturally contain fats, alongside vegetables helps the body to better absorb the fat-soluble nutrients in veggies like vitamin E and lutein.

This Mediterranean Salad Bowl is filled with colourful veggies like red peppers, cherry tomatoes and broccoli. The perfectly soft boiled eggs on top allow you to maximize the benefits of all of the salad’s healthy nutrients! 

3. Plan the perfect pack-and-go vegetarian snack

Look no further than this easy pack-and-go salad for the perfect solution to healthy snacking during the week.

Hard boiled eggs pack the protein into this salad, and veggies like spinach and cherry tomatoes give a boost of fibre.

4. Become a meal prep pro with eggs and veggies

The options are endlessly versatile when it comes to meal prepping eggs and veggies. Prep and store hard boiled eggs and freshly cut veggies in the fridge for an easy addition to weekday meals.

Registered Dietitian Carrie Walder breaks down 4 healthy food prep tips to supercharge your meals.

Check out our delicious recipes for more egg and veggie inspiration!

The post 4 Healthy Reasons Why Eggs and Veggies Are the Best Combo appeared first on Eggs.ca.

Eggs and your health

As a protein-rich whole food, eggs fit well into a healthy, balanced diet. They’re naturally packed with nutrients like vitamins A, D, and B12, choline, folate, iron and high-quality protein. For healthy eating inspiration, check out our many nutritious egg-based recipes.

How does dietary cholesterol from eggs impact blood cholesterol levels?

The body does a great job at regulating the amount of cholesterol that circulates in the blood. When you eat more cholesterol from food, your body produces less cholesterol to compensate. On the other hand, when you eat less cholesterol from food, your body produces more cholesterol to compensate. This is why the cholesterol from the foods we eat has a minimal impact on our blood cholesterol levels in most people.

A small percentage of people are genetically more sensitive to dietary cholesterol than others. This means that when they eat foods containing cholesterol, their LDL cholesterol levels increase more than in other people. If you are genetically more sensitive to dietary cholesterol, you should consult a Registered Dietitian for dietary counselling. 

How much cholesterol is in an egg?

One large egg contains 200 mg cholesterol.

Does eating eggs impact the risk of heart disease?

No. Recent research confirms that eating eggs as part of a healthy diet does not increase the risk of heart disease.^1,2,3,4

In late 2019, the American Heart Association published a scientific advisory on Dietary Cholesterol and Cardiovascular Risk. The advisory concluded:

• Healthy individuals can include up to a whole egg daily in heart-healthy dietary patterns.
• For older healthy individuals, given the nutritional benefits and convenience of eggs, consumption of up to 2 eggs per day is acceptable in a heart-healthy dietary patterns.
• Vegetarians may include more eggs in their diets within the context of moderation.

What is cholesterol?

Cholesterol is a soft, waxy substance that comes from two sources: it is produced naturally by our bodies and it is also found in the foods we eat.

Our liver is responsible for producing cholesterol that is essential for creating hormones, bile acids and vitamin D. Cholesterol is also found in foods from animal sources such as meat, dairy, egg yolk and shellfish. The cholesterol in food is referred to as dietary cholesterol.

‘Good’ vs. ‘bad’ blood cholesterol

Cholesterol in the body is carried in the blood by lipoproteins, which is where the term “blood cholesterol” comes from. The two cholesterol-carrying lipoproteins that are most relevant to heart health are low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

High LDL cholesterol is associated with an increased risk in cardiovascular disease. It can contribute to fatty deposits in your arteries, known as plaque. A buildup of plaque can clog your arteries and in time can block the flow of blood to the brain and heart.

On the other hand, HDL cholesterol helps to protect you from heart disease by removing excess cholesterol from your arteries and carrying it back to the liver. The liver then works to remove the excess cholesterol from your body.

What dietary guidelines say about cholesterol 

Current dietary guidelines by leading Canadian health organizations like the Canadian Cardiovascular Society, the Heart and Stroke Foundation and Diabetes Canada do not provide a milligram limit on dietary cholesterol for healthy adults.

Take control of your cholesterol

Rather than focusing on single nutrients like dietary cholesterol, experts agree that we should shift our focus to improve our overall eating patterns to promote heart health. Eating a dietary pattern that includes vegetables, fruits, whole grains, lower-fat dairy products, lean proteins, nuts and seeds helps to maintain healthy blood cholesterol levels.

Within the context of eating patterns, research suggests that replacing saturated fat with unsaturated fat helps to reduce LDL cholesterol levels more than reducing dietary cholesterol. To learn more about how to replace saturated fats with unsaturated fats, check out our Fresh Facts on Fats.

Other healthy lifestyle habits like exercising, managing stress and maintaining a healthy weight can also help to manage blood cholesterol levels.

References

1. Dominik D. Alexander, Paula E. Miller, Ashley J. Vargas, Douglas L. Weed & Sarah S. Cohen (2016) Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke, Journal of the American College of Nutrition, 35:8, 704-716, DOI: 10.1080/07315724.2016.1152928

2. Mahshid Dehghan et al., Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries, The American Journal of Clinical Nutrition, Volume 111, Issue 4, April 2020, Pages 795–803, https://doi.org/10.1093/ajcn/nqz348

3. Consumption of Meat, Fish, Dairy Products, Eggs and Risk of Ischemic Heart Disease: A Prospective Study of 7198 Incident Cases Among 409,885; Participants in the Pan-European EPIC Cohort. Circulation 2019; Apr 22 https://doi.org/10.1161/CIRCULATIONAHA.118.038813

4. Drouin-Chartier Jean-Phillippe, Chen Siyu, Li Yanping, Schwab Amanda L, Stampfer Meir J, Sacks Frank M et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis BMJ 2020; 368 :m513 doi: https://doi.org/10.1136/bmj.m513

The post Understanding Eggs and Cholesterol appeared first on Eggs.ca.

• Cooking more often
• Sharing meals with others
• Being mindful of food choices
• Using food labels to make informed choices

Where Do Eggs Fit In?

Canada’s Food Guide recommends protein-rich Canadian eggs as part of a well-balanced diet. Not only are Canadian eggs delicious, but they provide some of the most important nutrients for Canadians to consume in a day. Two eggs contain 13 grams of high-quality protein. Perfect for the ‘protein foods’ portion of the plate.  

Plan Your Plate!

• Have plenty of vegetables and fruit – fill half your plate (or bowl!) with vegetables and fruit
• Choose fewer processed foods – that are high in sodium, sugar and saturated fat
• Make water your drink of choice  – drink water instead of pop, juice or other sweetened beverages
• Eat protein foods  – fill one quarter with a variety of protein foods like eggs, beans, lentils, soy products, dairy products, fish, chicken or lean meat
• Choose whole grain foods – such as brown rice, whole grain wheat, quinoa or oats for one quarter of your plate

Make Canada’s Food Guide Work For You!

• Create a healthy eating environment. Fill your fridge and pantry with the ingredients to make nutritious meals. Keep non-perishable healthy snacks in your car, desk or bag for nutrition-on-the-run.
• Use time-saving tools. If you are rushed at dinner time, put eggs on the menu. Scrambled eggs are done in minutes. Add whole grain toast and lots of vegetables for a “Food Guide Snapshot” meal. Plus, it’s more nutritious than ordering fast food or eating processed foods.
• Keep healthy options on hand. Keep cut vegetables and fruit in the fridge. Have hard boiled eggs on hand for quick snacks (they last for seven days in the fridge!)
• Cook once and enjoy twice. Try quiches, frittatas, soups, casseroles and pasta dishes, which are great for dinner and for lunch the next day.
• Try new foods. Opt for a never-tried vegetable next time you shop.

Canada’s Food Guide encourages Canadians to cook at home more often, enjoying meals with friends and family. As an ideal ingredient to include with other whole, unprocessed and vitamin-rich foods, eggs can help bring everyone to the table to enjoy fast, easy and delicious meals together. Pair Farmhouse Breakfast Cups with whole grain toast and a side of sautéed veggies for a perfect ‘Food Guide Snapshot’ meal.

The post Eggs: A Natural Fit into Canada’s Food Guide appeared first on Eggs.ca.

Four million people are diagnosed with diabetes in Canada. If you are not living with diabetes, chances are you know someone who is. Nutrition plays an important role in diabetes management, and protein-rich foods like eggs can help regulate blood sugar levels and improve glucose control, which is why we’re excited about our partnership with Diabetes Canada!

Through this partnership, we aim to help people living with diabetes learn how eggs can be part of a healthy diet, and of course, discover loads of new and delicious recipes. 

There are three major types of diabetes

Type 1 diabetes

Type 1 diabetes occurs when the pancreas is unable to produce insulin. Insulin is a hormone that controls the amount of sugar in the blood. Approximately 10% of people with diabetes live with type 1 diabetes. 

Type 2 diabetes

90% of people with diabetes live with type 2 diabetes, which occurs when the pancreas does not produce enough insulin or when the body does not effectively use the insulin that is produced. Type 2 diabetes usually develops in adulthood, although increasing numbers of children in high-risk populations are being diagnosed. 

Gestational diabetes 

Another type of diabetes, gestational diabetes, is a temporary condition that occurs during pregnancy. It affects approximately 2% to 4% of all pregnancies and involves an increased risk of developing type 2 diabetes later in life for both mother and child.

Eggs are a nutritious choice

Eggs contain high-quality protein and heart-healthy fat, with only 1 g of carbohydrates per two large eggs. Protein-rich foods can play an important role in regulating blood sugar levels and improving glucose control. A serving of two large eggs contains 13 g of high-quality protein, making eggs an excellent choice to include in meals and snacks.

Two thirds of the fat found in eggs is unsaturated, including both monounsaturated and polyunsaturated fats. These are the type of fats linked to improved cholesterol and triglyceride levels and a reduced risk of heart disease and stroke. Eggs also contain essential vitamins and minerals, including vitamins A, D, and E, as well as selenium. 

Additionally, they contain the antioxidants lutein and zeaxanthin, which help reduce the risk of developing cataracts and other eye diseases. Frequent high blood sugar levels can damage the blood vessels in the eyes increasing the risk of eye disease. 

How many eggs can people living with type 2 diabetes eat?

Recent studies^1,2,3 have concluded that eating up to 12 eggs per week has no negative impact on cholesterol, triglycerides, fasting glucose or insulin levels for people with type 2 diabetes. All of these studies include eggs as part of a healthy and nutritious diet filled with vegetables, fruit, whole grains, healthy fats and lean protein.

Healthy eating with diabetes

There is no specific diet for diabetes. Most people can start by creating meals that mirror the advice in Canada’s Food Guide that recommends filling ¼ of your plate with protein-rich foods (like eggs!), ¼ of your plate with whole grains, and ½ of your plate with vegetables and fruits.

People with diabetes should receive nutrition counselling by a Registered Dietitian. There is no one exact diet for every person with diabetes, so dietitians work with individuals to help them develop a specific eating plan based on treatment goals, preferences and what can be sustained in the long-term. Some basic principles of a balanced diet for people with diabetes are:

• Include vegetables, fruit, whole grains, beans and lentils, eggs, and lean poultry, lean meat, dairy and fish more often.
• Choose pastries, sugary drinks, refined grains, fast food, salty snacks, processed meats and highly processed foods less frequently.
• Prepare most of your meals at home using whole, unprocessed ingredients.

For more information on diabetes, visit www.diabetes.ca.

The post Eggs: How They Fit with Diabetes appeared first on Eggs.ca.

Do you need protein after a workout?

Research shows that eating protein within two hours after exercise helps the body to repair and grow muscle after a workout. Protein is particularly helpful after resistance exercises like bodyweight training and weightlifting. Try to include around 15 to 25 grams of protein in your post-workout meal!

Eggs: the perfect post-workout snack

A serving of two large eggs contains 13 grams of high-quality protein. Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.

For a portable snack to enjoy post-workout, you can’t go wrong with a simple serving of hard boiled eggs. These on-the-go spinach and cheese muffin tin frittatas also make tasty post-workout snack. Be sure to check out our article on how to Fuel up with Protein with Eggs to learn all about the importance of protein. 

Eat the whole egg!

Protein is found in both the egg white and yolk, almost equally divided between the two components. Research shows whole eggs stimulate muscle growth and repair even more than just eating egg whites alone. Besides being packed with protein, the egg yolk contains important vitamins and minerals including vitamins A, D, B12, iron, folate and zinc.

Recommended protein intake for athletes

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on your training.

When it comes to getting the most health benefits from protein, it’s important to think about the timing of when you eat protein. It’s more effective to spread out the protein you eat into several meals and snacks throughout the day rather than eat all your protein at one big meal.

Protein + carbs = a winning combination

Experts recommend pairing high-quality proteins (like eggs) and easily digested carbohydrates for post-workout refueling. This powerful combo helps to refuel the body in two ways: the protein helps to build and repair muscle, and the carbohydrates help to replenish your body’s glycogen. Glycogen is the storage of carbohydrates that gets used by your body as fuel during an intense workout. Fruits, potatoes, crackers and breads are all sources of easily-digested carbohydrates. 

What’s your mealtime game plan?

Make the most of your workouts with these simple post-workout recipes that contain the ultimate refuelling combination of protein and carbohydrates.

• Tuck scrambled eggs, hummus, sliced tomatoes, and lightly sautéed kale into a tortilla to make a Kale and Egg Wrap. This healthy post-workout meal can be ready in just minutes.
• Egg salad is easy to prepare ahead and can be stored for up to three days in the refrigerator. Keep it on hand to make a classic Egg Salad Sandwich using your favourite bread.  
• With scrambled eggs, store-bought Greek tzatziki sauce, baby spinach and feta cheese, this Greek Burrito Snack Wrap is perfect for a quick and easy post-workout snack.

For more ideas, explore our extensive collection of recipes.

The post Eggs: An Ideal Food to Fuel Fitness appeared first on Eggs.ca.

For many years, people believed that they had to limit dietary cholesterol found in foods of animal origin such as meat, poultry, shellfish, eggs, and milk products, to prevent a rise in blood cholesterol.

As science has evolved, so too has the thinking on cholesterol. Current lifestyle guidelines on prevention and management of heart disease and stroke do not recommend a limit on dietary cholesterol. Decades of research confirm dietary cholesterol has little effect on blood cholesterol in most people.

In fact, most of the cholesterol our body needs is made by our liver. When dietary cholesterol intake decreases, the liver produces more cholesterol. And when dietary cholesterol consumption increases, the body absorbs less.

Your diet and cholesterol

Saturated fats tend to raise blood cholesterol. If you eat mostly natural whole foods and limit highly processed foods, saturated fats should not be a concern. Do your best to limit foods such as cookies, doughnuts, potato chips, chocolate and processed meats as they are a major source of saturated fats, sugar, and salt.

You can enjoy foods that naturally contain some saturated fat like eggs, lean meats, poultry, fish, and dairy products. These foods are loaded with nutrients and are good choices in healthy amounts.

Eggs-actly what you need

Eggs are one of nature’s most nutritious foods, naturally packed with 14 important nutrients. They are an excellent source of high-quality protein and contain 6.5 grams per large egg. There are only 80 calories in a large egg, and two-thirds of the fat is unsaturated!

Taking your heart to heart

If you’re watching your blood cholesterol, healthy habits can help improve your blood cholesterol levels and maintain your heart health.

• Eat a nutritious, balanced diet. Try to cook meals from whole foods at home as often as possible. Cut back on highly processed foods and fast foods.
• Get active. Aim for 150 minutes of aerobic exercise each week. Find activities you like, start slowly and build up your fitness.
• Don’t smoke. Quitting smoking can lower your risk of having a heart attack or stroke.
• Aim for a healthy weight. Losing excess body fat can help modify your blood cholesterol levels.

Now you’re cooking!

It’s easy to fit eggs into a heart-healthy meal plan by including a balance of naturally nutritious foods.

• Fill omelettes with veggies like spinach, mushrooms and onions. Or make Individual Veggie Frittatas packed with zucchini and red pepper, or other vegetables of your choice.
• Add sliced hard boiled eggs to salads. Team up eggs with tuna and a host of veggies for a protein-packed Nicoise Salad that’s as tasty as it is colourful.
• Top open-faced sandwiches with vegetables and poached or fried eggs. Perch sunny-side up eggs on seasoned avocado and whole-wheat toast to make a simple and satisfying breakfast or lunch favourite, Eggs and Avocado Toast.

That’s just a start! We’ve got many more delicious recipes for you to try.

The bottom line

Cholesterol found in our food has very little effect on the cholesterol in our blood. Eating a healthy balance of natural whole foods, like protein-rich eggs, is one of the best ways to manage blood cholesterol levels and improve heart health.

The post Eggs: A Heart-Smart Choice appeared first on Eggs.ca.

Sometimes we just run out of ideas for dinner! If it happens to you, try putting eggs on the menu. Eggs are naturally high in protein (13 grams per 2 large eggs) and an excellent way to add some additional protein to your dinner. We’ve made it easy for you with 31 delicious recipes that each have 20 grams of protein or more per serving!

1 / 31

Perfect Shakshuka

Try Shakshuka for a one-skillet meal that makes for an easy weeknight dinner. Shakshuka is a tomato-based dish with eggs baked right in for a quick and easy source of protein. Spices like cumin, coriander and paprika offer a delicious depth of flavour! Pro tip: throw in leftover veggies for an easy boost of nutrients.

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2 / 31

Smoked Salmon Frittata

A light yet filling frittata that’s perfect for dinner. For a balanced meal, add in a leafy green salad on the side.

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3 / 31

Niçoise Salad

This salad hailing from Nice, France is a tasty way to get in your vegetables at dinnertime, with delicious veggies like leafy greens, roasted red peppers and green beans. Hard-boiled eggs and tuna add protein and healthy fats to the salad, making it a perfectly filling meal!

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4 / 31

Autumn Farro Bowl with Soft Boiled Egg

For a cozy dinner that’s packed with whole grain goodness, our Autumn Farro Bowl with Soft Boiled Egg is a must-try. Whole farro is a variety of wheat that is rich in fibre and nutrients. The farro, along with high-protein eggs and cannellini beans, contribute to the whopping 24 grams of protein per bowl.

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5 / 31

Cedar Plank Salmon with Niçoise Relish

You can feel good about serving up our recipe for Cedar Plank Salmon with Nicoise Relish for dinner. Fatty fish like salmon offer a great source of omega-3 fats! This type of healthy fat is linked to a ton of health benefits, including lowering our risk of heart disease.

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6 / 31

Greek Omelette

We love omelettes for a quick, easy and nutritious meal! With 21 grams of protein, this Homestyle Greek Omelette makes for a delicious portion of protein on your plate. Serve with a side salad and a slice of whole grain toast for a balanced meal that fits right into Canada’s Food Guide recommendations.

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7 / 31

Leftover Turkey, Sweet Potato and Scrambled Egg Wrap

Have leftover turkey and sweet potato from Sunday night dinner? Add them to a whole grain wrap along with scrambled egg and baby spinach for a quick and healthy weeknight dinner that’s packed with 35 grams of protein.

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8 / 31

Kale Salad with Pancetta Dressing and Jammy Eggs

Kale, soft-boiled eggs and cherry tomatoes make for an irresistible nutrient-dense dish. Pro tip: Complement the earthiness of the kale by sautéing mushrooms with the pancetta.

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9 / 31

Classic Pad Thai

Skip the take-out and instead try this flavourful Pad Thai recipe for a healthier alternative. Fresh ginger, cilantro lime and Thai chillies give delicious bright flavours to the dish. With 32 grams of protein, it’s sure to satisfy!

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10 / 31

Bagel 'n' Egg Melts

This dinner takes 10 minutes to pull together. For easy swaps towards a healthier dinner, opt for a whole grain English muffin instead of the bagel, and choose light mayonnaise and cheese.

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11 / 31

Ham and Egg Quesadilla

A ham and egg quesadilla makes a quick and delicious lunch or dinner. In addition to creamy scrambled eggs and shredded cheese, fill with lots of fresh vegetables like tomato, sweet pepper and green onion. Top with salsa and enjoy!

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12 / 31

Sheet Pan Hash with Baked Eggs

Put your skillet away because every ingredient of this recipe is going straight on a baking sheet. This effortless hash brings together wholesome ingredients and baked eggs in one convenient dish. Perfect for feeding a crowd, and a breeze to clean up, this recipe will become a regular star at your table.

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13 / 31

Winter Cobb Salad

This hearty Cobb salad is a twist on the traditional version with the addition of roasted squash and sweet beets. The classic combination of chicken, bacon, and eggs gains seasonal companions, while maple-Dijon dressing adds Canadian flair. A delicious meal that has something for everyone.

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14 / 31

Brie and Red Pepper Omelettes

Whip up these cheesy omelettes for a delicious and filling brunch option. The combination of rich brie and sweet red peppers pack a flavour punch. Quick to prepare and easy to change up based on what you have on hand, it’s a perfect quick and easy meal that’s that’s ready in just fifteen minutes.

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15 / 31

Vegetarian Chili with Egg Muffins

This recipe takes chili to a new level, with cornmeal egg muffins as the star! This delightful vegetarian chili is warming and nourishing when the nights get colder. Be sure to refrigerate any leftover egg muffins and use up within 4-5 days.

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16 / 31

Stir-Fried Black Rice with Fried Eggs And Parmesan Roasted Broccoli

Black rice brings a subtle nutty taste that pairs well with roasted broccoli and Parmesan cheese. The eggs add protein while the broccoli gets extra flavour from browning in the oven. Cook the rice ahead of time and you’ll have dinner ready in about 20 minutes.

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17 / 31

Spicy Chorizo and Tomato Frittata

Spicy chorizo makes this tomato frittata a restaurant-worthy dish that you can make yourself at home. Read the recipe and start today.

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18 / 31

Baked Beans on Toast with Spinach and Poached Eggs

Baked beans on toast are the perfect comfort food, and this dish comes together in a flash. Fresh spinach and poached eggs transform this simple breakfast to a wholesome weeknight dinner option with just fifteen minutes of prep time.

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19 / 31

Scrambled Egg Tacos with Chili Lime Crema

Quick and easy to prepare, and even easier to assemble. Just put out all ingredients and let everyone prepare their tacos just the way they like them. Perfect for Taco Tuesdays or any night!

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20 / 31

Quinoa Veggie Bowls with Tahini Dressing

These vibrant quinoa veggie bowls are loaded with fresh vegetables and topped with a perfectly cooked jammy egg. Drizzled with a tahini dressing, these quinoa veggie bowls are a complete and wholesome meal in a single dish.

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21 / 31

No Bake Shakshuka

This stovetop shakshuka transforms basic pantry ingredients into a robust one-pan meal without turning on the oven. The spiced tomato sauce builds flavour while eggs poach directly in the mixture, creating pockets of creamy yolk throughout. Add some crusty bread and you won’t leave a drop of sauce behind.

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22 / 31

Mushroom Khachapuri

Recreated this delicious customizable Khachapuri recipe. Khachapuri can go from breakfast to dinner, and snack.

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23 / 31

Loco Moco

This Hawaiian staple transforms basic ingredients into a soul-warming dish. It was invented in 1949 when a waiter at Lincoln Grill restaurant in Hilo, Hawaii, served rice, beef and gravy to a group of boys who asked to be served something they could afford. Today, it’s enjoyed around the world.

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24 / 31

Tikka Egg Naan Wrap

Tikka-spiced eggs wrapped in warm naan bring Indian flavours to a simple handheld meal. The boiled eggs take on warmth from the spices, while the soft naan holds everything together.

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25 / 31

Linguine With Roasted Cherry Tomatoes, Spinach And Eggplant

This veggie-heavy pasta dish stands out with its combination of roasted cherry tomatoes, fresh spinach, and tender eggplant. Roasting cherry tomatoes concentrates their sweetness, making it the perfect base for this sauce. The poached egg resting on top of everything brings the whole dish together.

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26 / 31

Layered Egg and Broccoli Casserole

Layered Egg and Broccoli Casserole combines scrambled eggs, broccoli, and cheese for a quick family meal. Sautéing onions and mushrooms before adding eggs builds the flavours and reduces the moisture. A final bake melds everything together, making it great family dinner or potluck dish.

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27 / 31

Lamb and Halloumi Shakshuka

This lamb and halloumi shakshuka is a heartier version of the classic, and perfect to serve for dinner. The ground lamb is simmered with the tomato sauce, and perfectly complimented by the saltiness of the halloumi.

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28 / 31

Green Bean Carbonara

This twist on classic carbonara adds green beans and poached eggs for a comforting meal that’s both delicious and nutritious. This quick dish is sure to become a staple you’ll serve on repeat.

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29 / 31

Healthy Spinach Squares

These spinach squares are an excellent way to incorporate greens into your meals, offering a nutritious blend of eggs and cheese.

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30 / 31

Skillet Eggs With Baharat, Kale and Feta with Lemony Parsley Couscous

Skillet eggs enriched with baharat spices, kale, and feta create a flavourful start to the day. Paired with a zesty, lemony, parsley couscous, this meal embraces the essence of Middle Eastern cuisine in a comforting form that’s both nourishing and satisfying.

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31 / 31

Creamy Egg and Squash Risotto

This creamy risotto is a great one-pot meal made with squash, kale, and cheese. Take it to the next level with with a fried egg on top for an extra boost of protein.

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The post 31 High Protein Dinners appeared first on Eggs.ca.

Natural and nourishing, eggs are an ideal choice as one of your baby’s first solid foods. Eggs are easy for your baby to eat, a cinch to keep on hand, and super simple to prepare.

Provide your baby with the full benefits of eggs by offering both the white and yolk. The yolk contains protein, energy, fatty acids, and nutrients such as choline, which is highly important for brain development and health. Eggs are an excellent source of the highest quality protein and contain 13 important nutrients, including:

• protein to build & repair muscle 
• choline & lutein for brain development 
• vitamin A for vision & bone growth 
• vitamin D & phosphorus for strong bones 
• vitamin E for a boost to the immune system
• B vitamins for nerve & blood cell health 
• folate for blood cell & spinal cord development 
• zinc for reproductive organs & brain function 
• selenium for DNA production & thyroid function 
• iron for red blood cell health

Introduce Eggs Early

Studies have shown that feeding your baby whole eggs early can help prevent an egg allergy. In fact, the newest infant feeding guidelines from Health Canada, the Canadian Paediatric Society, Dietitians of Canada, and the Breastfeeding Committee for Canada recommend whole eggs starting at 6 months of age, or as soon as your child starts eating solid foods. 

Eggs & Choline 

Choline is a key nutrient for learning, memory, and overall cognitive abilities. For optimal brain development, introduce eggs to your baby at 6 months as recommended by the Canadian infant feeding guidelines. Eggs are loaded with a significant amount of choline, which cannot be found easily in other foods.

A Solid Start to Good Health

It’s easy to introduce cooked eggs to your baby. Just follow these simple steps: 

1. Hard boil a whole egg and mash it. Always be sure to cook eggs well for baby. 
2. Mix about 2 tsp (10 mL) of egg with a little breast milk or formula. 
3. Offer your baby 1 tsp (5 mL) at first. You can offer more if your baby still shows signs of hunger. Trust your baby to know when to stop eating.

Signs baby is ready to eat solid foods: 

• Can sit up. 
• Has good head control. 
• Shows interest & opens mouth when offered food.

Baby Steps

Once you start, gradually add eggs to your baby’s meals. Eggs are super easy to prepare for breakfast, lunch, dinner, or snacks. Help your baby learn to enjoy new tastes and textures:

• At 6 months start by offering smoother puréed blends.
• At 7 months move on to mashed and minced textures.
• Before you know it your baby will be ready for finger food fun!

Munchkin Menus 

Simple Scrambled Eggs 

With only two ingredients, this recipe could not be easier!  

You’ll need: 

• 1 large egg
• 2 tbsp (30 mL) breast milk or formula 

Prep and cook:

1. Mix egg with breast milk or formula and whisk until well combined.
2. Heat a non-stick pan over medium heat and add egg mixture. Cook, stirring often with a spatula, until eggs are scrambled and completely cooked through.
3. Chop into tiny bits and serve to your baby.

Egg and Pea Mash 

Eggs and peas make a great pair, teaming up to give baby protein, iron and fibre! 

You’ll need:

• ½ cup (125 mL) fresh or frozen peas 
• 1 large egg 

Prep and cook:

1. Steam or boil peas until very tender. Drain as needed and mash or purée to desired texture. Let cool.
2. Hard boil the egg, cool, peel, then mash it very well. 
3. Add ½ cup (125 mL) pea purée and mash with the egg until you have the right texture for your baby. Add a little breast milk or formula to thin if you like.

The post For Your Baby appeared first on Eggs.ca.

Whether you’ve been following a more plant-based eating pattern, or you’re just trying to fit more plants like fruit, veggies and grains into your meals, we’ve put together some of our favourite recipes to keep you fueled all day long.

1 / 10

Banana Oat Pancakes

Whole grains are an important part of healthy eating, containing important nutrients like fibre! That’s where Banana Oat Pancakes come in. Sweetened with banana and made with rolled oats instead of refined flour, they’re a healthier, higher fibre twist on your favourite sweet breakfast. BONUS: the whole family will love it and the kids will have no idea it’s a healthy breakfast!

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2 / 10

Baked Avocado Eggs

Double up on heart-healthy foods when you combine eggs and avocado: they both contain heart-healthy unsaturated fat! Not only are Baked Avocado Eggs a modern twist on a baked egg, but the avocado makes for a creamy and delicious edible breakfast bowl!

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3 / 10

Perfect Shakshuka

Want a delicious and nutritious one-skillet meal? Shakshuka is the answer to busy weeknights.

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4 / 10

Wild Mushroom Salad with Poached Egg

Mushroom lovers rejoice! This hearty Poached Egg Wild Mushroom Salad is the perfect way to eat all of your favourite mushrooms and a poached egg at the same time. Take your pick of cremini, oyster or shiitake mushrooms, or why not try a blend of all three?

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5 / 10

Huevos Rancheros Salad

The taste of Mexico at lunch? Yes please! Chock full of hearty ingredients like beans, avocado and poached eggs, this Huevos Rancheros Salad will fill you right up and help you power through the afternoon!

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6 / 10

Poached Egg with Mushroom and Barley Pilaf

Get to know your new favourite whole grain: barley! It’s so delicious you’ll barely know it’s healthy. Poached Egg with Mushroom and Barley Pilaf is the perfect weeknight dinner to add to your repertoire of plant-based dishes!

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7 / 10

Zesty Eggplant Frittata

The best part about frittatas? Their versatility and ability to taste delicious no matter what veggies you fill it with. This Zesty Eggplant Frittata is all about eggplant, peppers and tomatoes. Not to mention, it tastes just as delicious the next morning for a breakfast of leftovers!

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8 / 10

Crustless Mini Carrot Quiches

Introducing your new favourite snack: Crustless Carrot Mini Quiches! Not only do carrots have endless health benefits, but these easy snacks can be prepared in advance and stored in the freezer. Delicious, healthy, AND convenient.

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9 / 10

Spinach and Mushroom Soba Noodle Soup

Spinach and Mushroom Soba Noodle Soup is comfort in a bowl. Enjoy it alongside a leafy green salad.

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10 / 10

Muffin Tin Frittatas with Salsa

Healthy AND a grab-and-go option, does it get any better? Even when you’re in a rush, having protein in the morning is a great way to keep you fuller throughout the day. Enjoy the pop of protein on-the-go with Muffin Tin Frittatas with Salsa.

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The post Your Meal Prep Guide to Canada’s Food Guide appeared first on Eggs.ca.

We’re here to offer you a healthier solution! The secret to an afternoon snack that not only satisfies you but actually keeps you full until dinner? Protein! Research shows that choosing a high-protein snack makes you feel fuller for longer compared to snacks that are higher in carbohydrates or fat. Protein-rich foods can also play an important role in regulating blood sugar levels.

For a quick and easy snack that offers an excellent source of protein, try eggs! Two large eggs contain 13 grams of high-quality protein along with other important nutrients.

Ready-to-Go Granola Bars

Why buy packaged granola bars when you can customize yours at home with your favourite ingredients? These bars are made with whole grain oats, and seeds like sesame, pumpkin and sunflower seeds to offer a healthy boost of filling fibre. The batch serves 16, so you’ll be set for snack time anytime.

Blueberry Muffins à la Suisse

These blueberry muffins à la Suisse are always a win for afternoon tea time. Moist, tender, and full of irresistible blueberries, these whole grain muffins could not be easier to make!

Kale and Sausage Frittata Cups

Looking for something a bit more savoury? Try these Kale and Sausage Frittata Egg cups. This make-ahead snack is endlessly customizable. Add in whatever veggies you please for a snack you’ll never get sick of!

Mean Green Cheesy Bites

There is a whole lot to love about these savoury bites loaded with Italian cheeses, kale, and spinach. Perfect for an afternoon snack, they’re a great way to get in some vegetables.

Avocado and Egg Breakfast Sandwich

Don’t let the name fool you – this sandwich is not only great at breakfast, but also for a simple and satisfying snack at any time of the day! Avocado not only offers a creaminess to the sandwich, it’s a good source of healthy fats and fibre.

Open-Faced Egg Sandwich with Hummus and Avocado

This open-faced sandwich has so many amazing elements. From the hummus to the avocado, and of course the perfectly cooked eggs, this sandwich will keep you on track for a productive afternoon!

The post Snacks to Satisfy Your 3pm Cravings appeared first on Eggs.ca.