Nutritionist El Paso
Breakfast is known as the most important meal of the day. One of the most ubiquitous, but also most nutritious breakfast foods is the egg. Eggs can be cooked to perfection in several different ways. They can be fried or scrambled, poached or hard-boiled, microwaved or baked. And because eggs are nutrient-rich and high in protein, for most people, they are an ideal breakfast option. Eggs are filling and also one of the fastest things to make for breakfast, so it is easy to head to school and work without rushing.
Here are three quick and healthy egg breakfasts that anyone can make, even when they’re in a hurry.
- Speedy Stovetop Scramble
Prepare an 8-inch nonstick pan by melting 1-2 tablespoons of butter over low heat. While the butter melts, whisk together 2 large eggs, 1 tablespoon of milk, and salt and pepper to taste in a small bowl. Pour the whisked eggs into the pan and stir continuously for 1 to 2 minutes; serve warm.
- Express Eggs-in-a-Mug
Coat the inside of a microwavable mug with a thin layer of butter or olive oil spray and set aside. Then whisk 1 large egg with a tablespoon of water; pour into the mug. Next, add 1 to 2 tablespoons each of precooked bacon or ham, diced onion, and shredded cheese of your choice, and stir. Microwave the filled mug for 30 seconds; then stir and microwave for 30 seconds more. Serve and eat the egg directly from the mug.
- Eggs Under Pressure
Add 1 cup of water to a 6-quart electric pressure cooker with a trivet in the bottom. Add 6 to 12 large eggs to the cooker, resting them gently on the trivet. Manually set the pressure cooker on high. Then set the timer: 3 minutes for soft set egg whites with runny yolks, 4 to 5 minutes for medium set egg whites with jammy yolks, or 6 to 7 minutes for firm egg whites with fully set yolks. After 3 minutes pass, use the pressure quick-release (following the manufacturer’s directions) and cool the eggs in a bowl of ice water. Peel and eat after 1 minute. (Refrigerate eggs you don’t eat right away for up to 7 days.)
BONUS RECIPE: MAKE-AHEAD BREAKFAST SANDWICHES
Combine the following in a large mixing bowl:
- 8 large eggs
- 1/4 cup milk
- 1 tablespoon plain Greek yogurt or sour cream
- salt and pepper to taste
Whisk those ingredients together thoroughly and then stir in 1/2 cup of your favorite shredded cheese. Pour the egg mixture into a buttered 9×13 baking dish and bake in a 350˚F oven for 18-20 minutes, until set. After cooling the baked eggs for about 15 minutes, cut them into 6 equal portions. Next, assemble the breakfast sandwiches by layering a portion of the eggs, a slice of your choice of cheese, and a slice of your choice of deli meat between two toasted English muffin halves. Wrap each breakfast sandwich in plastic wrap and store in a large zip-top freezer bag in the refrigerator for up to 7 days, or the freezer for up to 2 months. To reheat, remove the plastic wrap and microwave a frozen sandwich for 3 minutes, or an unfrozen sandwich for 1 minute on high.
Modern MD, PLLC is the health and wellness family practice of Dr. Patricia Lopez-Po, MD, serving communities in El Paso, Texas, New Mexico, and Mexico. At her family medical center located on the west side of El Paso, and via home visits, Dr. Lopez-Po delivers holistic primary care with specialty services as needed, as well as offering aesthetic and cosmetic services including customized weight loss and weight management programs; nutrition is a key component of her holistic approach to health and wellness. If you are seeking whole-patient health and wellness care and want to establish a solid relationship of trust with your primary care physician, reach out to Dr. Lopez-Po at Modern MD. Contact her online, or call her office to schedule an appointment today.