Sarah Remmer: The Non-Diet Dietitian


Breakfast Perfection: Eggs

Break-the-fast with EGGS—nature's perfect food

Eggs are known as one of nature's most perfect foods. They are an excellent source of protein, Iron, and many other essential Vitamins and Minerals. These low-calorie (70 calories for one large egg), nutrition-packed wonders are versatile, inexpensive and easy to prepare. I honestly can't think of a better way to start off my day (or my toddler's) than having eggs for breakfast.

Here's why I love eggs...

The busy Mom in me loves how speedy and easy they are, and the Dietitian in me loves that they are one of the healthiest foods in the world. Yep, move over "super foods," eggs are the big winner when it comes to nutrition, convenience and versatility.

We all know how important breakfast is—it's really a no-brainer. It gives us our first boost of energy for the day, it kick-starts our calorie burning machine (metabolism), and it helps to prevent overeating later in the day. For kids, studies suggest that eating breakfast helps to improve memory, enhance test grades, improve school attendance and improve behaviour. People who eat breakfast (both kids and adults) are able to maintain healthier weights, especially if their breakfast contains protein, a nutrient that eggs are jam-packed full of!

Eggs are one of natures few complete and perfect protein foods, meaning they contain all 9 essential amino acids (protein building blocks). Protein is essential for building and repairing body tissues like muscles, skin, organs and hair. It also helps to slow down the absorption of food, which helps to keep energy levels up longer, keep hunger at bay and keep blood sugar levels stable. Not only are eggs high in protein, but they are also high in Iron, Vitamins A, D, E and B12, Folate, Selenium, Lutein, Zeaxanthin, and Choline, all important nutrients for optimal health. 


There are countless ways to prepare eggs- scrambled, over-easy, poached, fried, sunny-side up and more. You can add them to casseroles, use them for baking, make French toast out of them or simply boil an egg and eat it as a snack. No matter how you eat your eggs, their health benefits and great taste remain constant. 

One of my go-to breakfast options is what I call "Open-faced Egg and Tomato Melt." It's fast, tasty, balanced and healthy. By the way, this breakfast makes a great lunch or dinner too!

Place a non-stick frying pan on medium heat and spray with cooking spray.

 Crack an egg (or two) into the pan and let it cook until the egg white starts to bubble and lift off of the pan. Carefully flip the egg and cook it until just before it is "over-medium",  sprinkle some cheddar cheese on top and allow to melt for a minute or two.

 Meanwhile, toast a piece of whole-grain bread and lightly butter it. Place tomato slices on top of the bread and then transfer your perfectly cooked over-medium egg(s) and cheese on top.

Voila! Season with salt and pepper to taste (optional) and enjoy!


If you like the sounds of this recipe, try these other convenient and nutrition-packed breakfast recipes from The Egg Farmers of Canada:

 Sunrise Egg Muffins

 Quick Egg and Cheese

 Eggs in a Hole


Want more egg-cellent egg recipes that can be whipped up quickly? You'll find more here.