The Incredible Egg

Sure they look great in a basket, but nutritionist Keri Glassman explains why eating eggs is even better.

As far as I'm concerned, eggs are the "it" breakfast food. In a randomized study, dieters who ate eggs for their morning meal lost twice as much weight as those who opted for a bagel — since they have enough protein to ensure we are satisfied and energized throughout the day. And if that's not enough of a reason to do more than dye eggs this month, behold the host of amazing health benefits of the incredible egg:

Eggs are one of our best sources of high-quality complete protein, which is easily absorbed and has all of the amino acids the body needs. Eggs also provide us with choline, a phospholipid compound similar to B-vitamins that plays a large role in gene expression and is used by many cells in the body. Choline is also essential in the formation of acetylcholine, a neurotransmitter that sends messages between nerves and muscles — keeping nerve communication at peak levels, and helping to improve memory and muscle control.

And, don’t be afraid of the yolk, which is actually the richest source of choline (and also contains vitamin D and essential fatty acids). Eggs are also high in lutein and zeaxanthin, antioxidants that help keep our vision strong.

If you've been relegating the superfood to breakfast alone, you're only cracking the surface. Try the recipes below, day or night:

Deviled Eggs; Tortilla

Deviled Eggs
(Serves 6)

6 hard boiled eggs
1 avocado, peeled and pitted
1 tbsp. chives, chopped
½ c. Greek yogurt
1 clove garlic, minced
¼ cup white onion, minced
1 tsp. lime juice
½ tsp. paprika
Salt to taste

1. Hard boil the eggs, then let them cool. Cut lengthwise and remove yolks.

2. Mash the avocado in a bowl then mix in chives, Greek yogurt, garlic, onion, and lime juice.

3. Spoon about 2 teaspoons of the mixture into each egg.

4. Sprinkle with paprika and salt and chill until serving.

Spanish Egg Tortilla 
(Serves 4)

8 whole DHA/EPA fortified eggs
1 c. broccoli florets 
½ c. red bell peppers, diced 
1 large russet potato, sliced
1 medium onion, diced 
4 tbs. extra-virgin olive oil 
2 tbs. chopped cilantro 
½ tsp. paprika
Salt and pepper to taste

1. Sauté diced potatoes and onions in olive oil until tender, using a large skillet. 

2. In a large bowl, crack eggs and whip until frothy. 

3. Combine potatoes and onions with egg mixture and add broccoli florets, red peppers, chopped cilantro, paprika, salt and pepper.

4. Add two tablespoons olive oil to skillet. Add mixture to large skillet and return to medium heat. Let it cook for about four minutes to set the bottom of the tortilla. 

5. Flip tortilla by using a plate the size of the skillet. Invert tortilla onto plate and slide it back into pan. Cook for another 4 minutes until eggs are cooked through.

6. Remove tortilla from skillet and place on a serving plate. Let tortilla cool for 5 minutes before serving.

Nationally recognized nutrition expert and author Keri Glassman (@KeriGlassman) is the founder and president of Nutritious Life, a nutrition practice based in New York City.