EGGS: Foods That Keep Your Health Up and Your Budget Low – Part 2

I can’t say enough good things about eggs. They are delicious, nutritious, convenient, versatile and affordable. They are basically nature’s most perfect food!

“But Randi, I thought egg yolks were bad for you?” WRONG! Egg yolks are good for you! This misconception has been around since probably before I was born. Egg yolks are loaded with vitamins and nutrients. Without the yolk, you are just consuming protein and while it is an excellent source of protein, the majority of the population consumes more protein than necessary and not enough vitamins and nutrients. Therefore, eat the entire egg and not just the egg white so you can reap all of the benefits eggs have to offer.

I could write a book about the health benefits of eggs, more specifically the egg yolk, but let’s take just one key component of eggs that is so vital. It is called choline. I won’t go into a lot of scientific detail as to what choline is, just know that it is a member of the vitamin B family and is a highly important nutrient that must be consumed in the diet to maintain good health. It is essential for cardiovascular and brain function and for the health of your cell membranes. And guess what else?? According to Johnny Bowden, author of The 150 Healthiest Foods on Earth, “People avoid egg yolks because they’re afraid of the cholesterol, but the choline in the egg yolk actually helps prevent the accumulation of cholesterol and fat in the liver.” So stop worrying about the cholesterol in eggs and eat up!

In addition to choline, eggs are, again, an excellent source of protein and have 13 essential nutrients – pretty incredible for only 75 calories and 5 grams of fat. Eggs are also very inexpensive and can be prepared in a zillion different ways. They are approximately $2 – $3 dollars a dozen and can feed an individual for 4 – 6 meals. They are great for breakfast, lunch and dinner. Add them to salads, sandwiches, and rice, or make the usual omelets or quiches, OR do just eggs scrambled, fried, poached, or boiled. There are so many ways to get creative with eggs. I eat eggs pretty much every morning for breakfast. I sauté some veggies, usually onion and green bell peppers, and then add a couple of whisked eggs to scramble for a delicious and fast breakfast. By eating a breakfast like this that is high in protein, it helps me to feel full all the way until lunch time.

If you are someone who is looking to lose weight, starting your day with a high protein breakfast of eggs might encourage you to eat healthier throughout the rest of your day by keeping you fuller longer and controlling your food cravings. When you start your day off right, you are more likely to stay on track for the rest of the day.

SPECIAL BONUS #2 Here are 3 egg recipes I make regularly at my house. Enjoy!

Egg Fried Rice

Adapted recipe by: Randi Munns

Original recipe by: Martha Stewart

  • 2 tablespoons of butter
  • 1 bunch of scallions
  • 2 garlic cloves, minced
  • 2 teaspoons finely grated peeled fresh ginger
  • Sea salt and ground pepper
  • 1 ¼ cup cooked brown rice, rinsed and drained
  • 2 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 4 large eggs

In a large skillet, melt 1 tablespoon of butter over medium-high heat. Add scallion whites, garlic and ginger; season with salt and pepper. Cook, stirring frequently until begins to brown, 2 -4 minutes. Add rice, scallion greens, vinegar and soy sauce. Cook until heated through, 2 -4 minutes. Divide rice among 4 bowls. Heat remaining butter in skillet and gently crack eggs and cook until set, 2 – 4 minutes. Top each bowl of rice with a fried egg.

Baked Eggs with Spinach

Recipe by: Randi Munns

  • 2 bags fresh spinach leaves
  • 3 tablespoons of butter
  • 8 large eggs
  • ½ cup fresh grated parmesan cheese
  • Sea salt and fresh ground pepper
  • Whole wheat bread

Preheat the oven to 350 degrees. Heat butter in large skillet and add spinach. Sauté spinach for 2 -3 minutes or until completely wilted. Transfer spinach to baking dish, spread spinach out and make 8 nests. Crack 1 egg into each nest. Season with salt and pepper and sprinkle with parmesan cheese. Bake 15 – 20 minutes or until yolks are just set and whites solidify, or can cook less time if you prefer your yolks runny. Serve over whole wheat toast.

Randi’s Huevos Rancheros

Recipe by: Randi Munns

  • 4 corn tortillas
  • Extra-Virgin Olive oil 
  • 1 14 oz can of refried beans
  • 1 tablespoon of butter
  • 4 large eggs
  • 1 jar of salsa
  • Grated cheddar cheese
  • Chopped fresh cilantro

Preheat oven to 400 degrees. Add refried beans to small sauce pan and heat on medium, stirring frequently. Brush sides of tortillas with olive oil and place on baking sheet in oven and cook for 8 – 10 minutes or until crispy. While tortillas are cooking, heat butter in skillet and gently crack 4 eggs in skillet. Cook 2 – 4 minutes until egg whites are set (cook longer for a solid yolk). Remove tortillas from the oven and transfer to plates. Spread tortilla with refried beans, top with one egg, and serve topped with salsa, grated cheddar cheese and chopped cilantro. Serves 2.

I would love to hear your favorite ways to eat eggs. Please feel free to comment below or visit me on Facebook to share your ideas!

You can purchase The 150 Healthiest Foods on Earth by Johnny Bowden at Amazon.


Stay tuned for Thursday’s blog, Foods That Keep  Your Health Up and Your Budget Low – Part 3.

Health and  blessings!


Randi's passion is to create positive change in a person's life that leads to prolonged health and happiness. She works with individuals who wish to control weight, increase their energy, lower stress and manage and prevent disease all without dieting, counting calories or feeling overwhelmed. She is a certified holistic health coach and is in the process of completing her personal training certification.

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