Better school days ahead with egg-powered recipes
The school year can be full of challenges, but fueling kids for a full day of learning tops the priority list. Affordable and easy to prepare, eggs are a key ingredient for successful days in the classroom. From a wide variety of breakfast options for even the pickiest of eaters to a nearly limitless menu of lunches, eggs keep kids full and energized to conquer each school day.
As one of the only foods that naturally have vitamin D, eggs offer a nutrient critical for building strong bones. Eggs also help the body absorb nutrients like vitamin E and carotenoids that are found in plant foods, making them a perfect partner for veggies that might be a hard sell for some kids. Additionally, they’re one of the best sources of choline, which is critical for brain health and development at every age and stage.
What’s more, between learning and down time, many kids spend a lot of hours in front of electronic screens. The lutein and zeaxanthin found in egg yolks can help protect their eyes from harmful blue light.
Try these easy recipes that support eye health, brain health and nutrient absorption, and are easy to prepare ahead of time. To learn more about the nutritional benefits of eggs and find more family-friendly recipes featuring eggs, search #ProteinPrepSchool on social media or visit IncredibleEgg.org.
Broccoli and Cauliflower Cheddar Quinoa Bites
Prep time: 20 minutes – Total time: 40 minutes
Nonstick cooking spray
10 large eggs
1 cup shredded cheddar cheese
1 cup cooked quinoa
1 cup tomatoes, quartered
1/2 cup finely chopped broccoli florets
1/2 cup finely chopped cauliflower florets
2 tablespoons finely chopped fresh basil (optional)
Preheat oven to 350 F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside.
In large bowl, crack eggs. Whisk until well combined. Stir in cheese, quinoa, tomatoes, broccoli, cauliflower and basil, if desired, until well combined.
Use 1/4-cup measuring cup to divide mixture evenly into prepared muffin cups.
Bake 16-18 minutes until eggs are set. Allow to cool slightly before serving.
Refrigerate leftovers up to 3 days or freeze up to 1 month.
Simple Egg Salad Sandwich
Prep time: 10 minutes – Total time: 10 minutes
6 large hard-boiled eggs, peeled
1/4 cup mayonnaise
1 tablespoon lemon juice
1 tablespoon yellow mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup finely chopped celery
1/4 cup thinly sliced green onions
8 slices rustic wheat bread
4 lettuce leaves
Chop eggs. In medium bowl, mix mayonnaise, lemon juice, mustard, salt and pepper. Add chopped eggs, celery and green onions; mix well. Refrigerate, covered, to blend flavors. Serve on wheat bread with lettuce leaves.
Blueberry, Avocado and Banana Muffins
Prep time: 10 minutes – Total time: 35 minutes
1 1/4 cups all-purpose flour
1 cup rolled oats
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 medium banana (about 1/3 cup), peeled
1 large avocado (about 3/4 cup), peeled and pitted
3/4 cup unsweetened applesauce
1 large egg
1/4 cup milk
1 cup blueberries
Preheat oven to 350 F. Prepare standard muffin tin with paper liners.
In bowl, whisk flour, oats, baking powder, baking soda and salt. In separate bowl, mash banana and avocado together. Add applesauce, egg and milk. Stir to combine then stir into flour mixture. Fold in blueberries and divide batter into prepared muffin tins.
Bake 25-30 minutes. Allow to cool completely. Store leftovers in airtight container up to 3 days.
Veggie and Cheese Frittata Fingers
Prep time: 10 minutes – Total time: 40 minutes
Nonstick cooking spray
1 tablespoon olive oil
1/2 cup red bell pepper, diced
1/2 cup yellow onion, diced
1/2 cup zucchini, diced
3 cloves garlic, minced
2 cups baby spinach, roughly chopped
12 large eggs
1 cup cheddar cheese, shredded
1 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 350 F. Spray 9-by-9-inch baking dish with nonstick cooking spray.
In skillet over medium heat, add olive oil then saute bell pepper, onion and zucchini until tender. Add garlic and spinach; cook until wilted. In bowl, beat eggs then add sauteed vegetables, cheese, salt and pepper. Pour mixture into prepared baking dish.
Bake 25-30 minutes until fully set. Allow to cool. Cut into seven strips then down the middle to create 14 pieces. Refrigerate leftovers in airtight container up to 4 days.
To freeze, place cooled frittata fingers in freezer bag and lay flat until frozen. When ready to eat, microwave 60-90 seconds, or until warmed.
Source: American Egg Board