With the school year and sports in full swing, it's an important time for your family to eat a high-quality protein breakfast, like eggs. The all-natural protein in eggs can help your kids perform their best on big days, when it matters most. And, with recent USDA data showing that one large egg is now 14 percent lower in cholesterol (down from 215 mg to 185 mg) and 64 percent higher in vitamin D,1 there's no excuse not to get cracking.
"Now is a terrific time to take a closer look at eggs - they are a great source of high-quality protein and contain 13 essential vitamins and minerals, all for just 15 cents apiece," said Dr. Mitch Kanter, executive director of the Egg Nutrition Center. "Choosing eggs for breakfast is an easy way to deliciously - and healthfully - celebrate."
It's no secret that breakfast is the most important meal of the day. Research suggests that feeding your kids a nutritious breakfast can improve memory, test grades and school attendance.2 Additional research in adolescents links eating a protein-based breakfast, like eggs, with alleviating hunger and consuming fewer calories at lunch, which could help maintain weight.3
Three quick and easy recipes
While school mornings are often hectic, make them easier by following these no-fuss, 3-minute recipes that ensure kids head to school and sports with the energy and focus they need to get through the day. And, at less than 70 cents per serving, these incredible recipes fit within even the tightest budgets!
1. Egg & Cheese Breakfast Burrito ($0.57 per serving)
- 1 flour tortilla (6-inch)
- 1 egg
- 1 Tbsp. shredded Mexican cheese blend
- 1 Tbsp. salsa
- LINE 2-cup microwave-safe cereal bowl with microwave-safe paper towel.
- PRESS tortilla into bowl.
- BREAK egg into center of tortilla.
- BEAT egg gently with a fork until blended, being careful not to tear tortilla.
- MICROWAVE on HIGH 30 seconds; stir.
- MICROWAVE until egg is almost set, 15 to 30 seconds longer.
- REMOVE tortilla with paper towel liner from bowl to flat surface.
- TOP egg with cheese and salsa.
- FOLD bottom of tortilla over egg, then fold in sides.
Remember: Microwave ovens vary. Cooking times may need to be adjusted.
2. Microwave Coffee Cup Scramble ($0.69 per serving)
- 2 eggs
- 2 Tbsp. milk
- 2 Tbsp. shredded Cheddar cheese
- Salt and pepper
- COAT 12-oz. microwave-safe coffee mug with cooking spray.
- ADD eggs and milk; beat until blended.
- MICROWAVE on HIGH 45 seconds; stir.
- MICROWAVE until eggs are almost set, 30 to 45 seconds longer.
- TOP with cheese; season with salt and pepper.
3. Apple-Cinnamon Oatmeal with an Egg Boost ($0.67 per serving)
- 1 egg
- 1/3 cup milk
- 1 pkg. (1.23 oz.) apples & cinnamon instant oatmeal
- 1/4 cup vanilla yogurt
- BEAT egg and milk in 2-cup microwave-safe bowl until blended.
- STIR IN oatmeal.
- MICROWAVE on HIGH until liquid is absorbed and egg is set, 1-1/2 to 2 minutes; stir.
- TOP with yogurt.
- GARNISH with chopped apples.
Help feed the hungry
Help America's egg farmers get eggs to families in need across the U.S. Visit www.GoodEggProject.org to make a pledge to "Eat good. Do good every day." For every pledge, America's egg farmers will donate one egg to Feeding America. Since 2009, America's egg farmers have donated more than 28 million eggs to help feed the hungry.
Source: American Egg Board
1. US Department of Agriculture, Agricultural Research Service, 2011. USDA National Nutrient Database for Standard Reference, Release 23. Online. Available at: Nutrient Data Laboratory Home Page, http://www.ars.usda.go/main/site_main.htm?modecode=12-35-45-00. Accessed March 14, 2011.
2. Rampersaud G, et al. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. JADA 2005; 105:743-760.
3. Leidy HJ, Racki EM. The addition of a protein-rich breakfast and its effect on acute appetite control and food intake in 'breakfast skipping' adolescents. Int J Obs 2010. 34, 1125-1133
Posted May 5, 2011; revised October 5, 2012