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30 healthy egg recipes

Egg healthy recipes

Here you´ll find 30 healthy egg recipes. Who doesn´t love eggs? They are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2.

The whites contain vitamin D, B6, B12, selenium, zinc, iron, and copper.

A study published in Paediatrics magazine has suggested that giving young children just one egg a day for six months, alongside a diet with reduced sugar-sweetened foods, may help them achieve a healthy height and prevent stunting.

Raise HDL (The “Good”) Cholesterol

HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol.

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems.

Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%.

It is true that eggs are high in cholesterol. A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out.

Nevertheless, the response to eating eggs varies between individuals:

  • In 70% of people, eggs don’t raise cholesterol at all
  • In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol

Major Benefits for Eye Health

Egg yolks contain large amounts of both lutein and zeaxanthin, powerful antioxidants that accumulate in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%.

Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.

Lower Triglycerides

Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.

High in Quality Protein

Eggs are an excellent source of protein, with a single large egg containing six grams of it.

Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.

Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.

Help You Lose Weight

Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.

Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks

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Light cake

IngredientsIngredients:

6 eggs.

200 gr sugar

75 gr flour.

75 cornflour.

Lemon zest.

Salt.

Here we go:

Bizcochon1

Separate the yolks and whites in two different bowls And paint the paint with butter :)

Claras montadas

Make sure that there is no egg yolk in the bowl, otherwise the whites will not mount properly.

Add a pinch of salt to the egg whites to help the process. Begin beating the whites using an electric whisk, gradually increasing the speed.

Bizcochon2

Mix both flours and sieve it.

Also, add sugar and lemon zest to the yolks.

Whisk until custard.
Bizcochon3

Add some sieved flour to the custard.

Merge slow, doing circles.

Add the rest of it and merge again :)

Repeat the process with the mounted whites.

And… it´s done!

Bizcochon4

Custard, pan and oven :)

Pre-heat oven: 180ºC

Bon apetit

Bizcochon5