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Hatch a Plan for Egg-ceptional Nutrition in April

Ashley Gehl, M.S., Dietetic Intern, NDSU Extension Service

April is upon us, which means a month full of Easter celebrations, a day of fools (April Fool’s Day), and a reminder that spring is in full bloom! Easter will come and go, but the question of what to do with leftover Easter eggs persists. Eggs are packed full of beneficial nutrients for the body, are easy to make, and affordable. So let’s get started on hatching a plan for egg-ceptional nutrition this month!

Protein:

  • Eggs have about 6 grams of protein, which helps increase satiety, meaning you will feel full longer. Protein also helps with growth and development as well as aides in successful aging.

Choline: 

  • Egg yolks contain choline, which assists in brain, nerve, and memory health.

Lutein and Zeaxanthin:

  • These nutrients are considered carotenoids and play a role in immune support and eye health. Not only do lutein and zeaxanthin fight disease in the body to keep you healthy, but they also combat age associated macular degeneration and cataracts. 

Cholesterol:

  • As opposed popular belief, the cholesterol found in eggs does not have harmful cardiovascular effects when eggs are consumed in moderation. Research shows the cholesterol in our body is produced by the liver and not from the food we eat. In fact, dietary saturated and trans fat are what stimulates the liver to produce cholesterol, not dietary cholesterol.

You may enjoy your eggs over easy, poached, hard boiled, or in an omelet. Specifically, hard boiled eggs provide an on-the-go breakfast, an easy add-in to any lunch, and a protein-packed snack. For suggestions on how to incorporate hard boiled eggs into your day, check out the ideas below:  

Make egg salad to go on bread or crackers.

- Try making variations of egg salad with avocado, Greek yogurt with dill, or add in sriracha for a spicy kick.

Mix in eggs to any lettuce salad.

- Try different variations; different seasonings, such as cumin, dill, basil, or dried onion adds flavor and variety.

- Top deviled eggs with tuna, salmon, cheese, tomatoes, or any other food item to add an unexpected twist on a classic recipe)

Add chopped eggs to potato salad.

Slice eggs on top of a bed of pasta, rice, quinoa, oatmeal or any other grain of choice.

- Add in sauteed vegetables, such as zucchini, tomatoes, cucumbers or olives to make it a full meal.

Make a breakfast sandwich with English Muffin, cheese and egg for breakfast, lunch or dinner.

- Make breakfast sandwiches ahead of time and freeze for a fast and easy breakfast on-the-go.

Hard boiled eggs provide a nutrient dense addition to any dish, making the options of what to do with leftover Easter eggs endless and eggs-ceptional!

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Sponsored in part by the Sanford Health Foundation.

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