3 Simple Swaps to Try During National Nutrition Month
It’s National Nutrition month, which means it’s time to put your best “fork” forward when it comes to your health because every bite counts. The 2015-2020 Dietary Guidelines for Americans suggest starting with small changes in order to make healthier lasting changes. With a few simple swaps, you can still enjoy your favorite dishes while making sure your body gets the nutrients it needs. Here are some ideas to get you started first thing in the morning with breakfast swaps:
1. Remember that not all eggs are created equally. So, instead of your ordinary eggs - go for Eggland’s Best.
That one simple switch gets you superior nutritional benefits with 10 times more vitamin E, five times more vitamin D, three times more vitamin B12 and two times more omega-3s. Plus you’ll get 38% more lutein and 25% less saturated fat than ordinary eggs. And on top of all that, independent testing has confirmed that Eggland’s Best eggs stay fresher longer than ordinary eggs thanks to a wholesome, all-vegetarian hen feed. These are sourced from hens that eat healthy grains, canola oil and supplements like alfalfa and Vitamin E. A fresh egg equals a fresh recipe!
This nutritious Vegetable Shakshuka recipe from EgglandsBest.com is loaded with veggies and flavor. Swapping Eggland’s Best eggs for ordinary eggs in this recipe will not only provide a superior, nutrient-packed meal, but a delicious one at that! Try it for breakfast, brunch or lunch:
Prep Time: 10 min Cook Time: 25 min Yield: 4 servings
2 tablespoons extra virgin olive oil
1 medium onion, diced
3 cloves garlic, finely diced
2 teaspoons paprika
1 teaspoon ground cumin
½ teaspoon cayenne pepper (or to taste)
½ teaspoon cracked black pepper
½ teaspoon turmeric
2 tablespoons tomato paste
1 small eggplant, peeled and diced
2 poblano peppers, diced
1 cup diced portobello mushrooms
1 28ounce can crushed tomatoes
salt to taste
4 ounces feta cheese
5 Eggland's Best Eggs (large)
Heat a large cast iron skillet on medium high.
Add the oil, then the onions, garlic, paprika, cumin, cayenne pepper, black pepper, and turmeric.
Cook just until the spices become fragrant, then add the tomato paste. Cook for about an additional 1 – 2 minutes.
Add the eggplant, poblano pepper, and mushrooms and cook until the vegetables are softened.
Add the crushed tomatoes, and salt (you may not need much as the feta is quite salty) then cook for another 4 – 5 minutes.
Add in the feta cheese in small clumps throughout the mixture. Make sure the cheese is submerged into the tomato sauce.
Create 5 wells in the pan and add the eggs into the wells.
Lightly run your spatula into the whites to break it slightly and allow it to incorporate some of the tomato. Leave the yolks whole.
Cook for about 2 – 5 minutes, depending on how hard you want the egg whites.
Cover and cook for 1 minute to lightly cook the top of the egg whites, but not much longer, or else you risk cooking the yolks.
Sprinkle a pinch of salt and pepper over the eggs and serve hot with a side of bread.
The company is celebrating 25 years, so visit EgglandsBest.com for more 25th anniversary inspired recipes and the next time you’re at the grocery, just look for the distinctive “EB” stamp right on the shell.
2. The next easy breakfast swap? Eat whole fruit instead of drinking fruit juice. You don’t have to do it every time, but even just occasionally passing up a glass of juice for the real thing can make a big difference in nutritional value!
A glass of O.J. usually has very little of the pulp or skin from an actual orange and you’re missing out on all that fiber. Eat the whole piece of fruit instead to reap all of the nutritional benefits and cut some of the calories too.
3. Finally, swap out the sugar for cinnamon! Not only is cinnamon a delicious way to add flavor to your food and drink, it’s an easy way to add some fiber, calcium, iron and Vitamin K to your morning routine.
So instead of sugar, I like to sprinkle some cinnamon in my coffee and oatmeal. It’s also yummy on some whole wheat toast with coconut oil. Give it a try!
These 3 simple swaps you can make to start making healthier, lasting changes this national nutrition month!