T here are also endless flavour combinations to try, so I promise you will never get bored of them! Here are a few of my favorite combinations:
When they’re warm from the oven with the melted cheese on top they have a fluffy souffle-like texture, can you say YUM! They are even better the next morning when they become more like mini-casseroles with a crunchy cheesy crust on top.
Frittata is an Italian version of an omelet with multiple filling options: from vegetables to meat and cheese. They are a great way to incorporate more protein at breakfast, which helps to keep you full for longer afterwards. Meals rich in protein decrease the levels of ghrelin released after eating, which is an appetite-stimulating gastrointestinal hormone. Have a couple of these muffins with a piece of whole grain toast to create a well-balanced meal.
Eggs are a fantastic source of high-quality protein and fats. Egg whites contain all essential amino acids and are made up of water and protein. Egg yolks contain protein, fats, fat-soluble vitamins (e.g. A, D, E and K) and minerals (e.g. calcium, potassium, magnesium, choline). They also contain lutein and zeaxanthin, which are antioxidants that have been shown to improve eye health. Omega-3 enriched eggs are also another great way to incorporate more omega-3 fatty acids in your diet, which may help to resolve inflammation in the body. There has been significant debate over the past few decades on whether or not egg yolks should be limited or avoided as they contain cholesterol. I want to reassure you that egg yolks are very nutritious and there is no need to avoid them!
Cholesterol is a fat-like substance that is a part of every cell in your body. It is used to make hormones and to make bile which helps us digest food. Because cholesterol is so important to our overall health, our liver actually produces cholesterol all the time. Eating foods that are higher in cholesterol decreases the amount of cholesterol our liver makes so that the levels stay fairly balanced. Therefore, for the majority of people, a diet higher in cholesterol-rich foods doesn’t result in increased blood cholesterol levels. Our overall dietary patterns have a greater impact on our cholesterol levels, for example how much fibre or saturated fat we eat regularly. If you have concerns about your cholesterol levels, reach out to your family doctor or dietitian to determine what is right for you.
Written by Sofya Borisenko and Liz Powell, RD
References:
