Eggs have become a staple in diets all around the world, especially as part of breakfasts and baking. Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.
The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.
But the full health benefits of eggs can only be realized if you store them properly — in the refrigerator — and cook them thoroughly to kill any potential bacteria. Also, not all eggs are created equally. Eggs that come from chickens that are allowed to roam freely (free range) or whose feed is free from animal products and GMO ingredients are considered most natural.

Strawberry Rhubarb Pancakes
Strawberry Rhubarb Pancakes Serving Size: 4Calories per serving: 268Fat per serving: 9.2gms On a trip to the Catskills, my husband and I chanced upon this tiny farmhouse with a farm-to-table restaurant that serves the best pancakes I've ever had. With rhubarb and berries in season, I just had to try the combination in a light Continue Reading
Jalapeno Cilantro Cornbread
Jalapeno Cilantro Cornbread Serving Size: 8Calories per serving: 279Fat per serving: 14.7gms This is one of my favorite accompaniments to a soup or gazpacho. Its hearty, sweet and spicy at the same time. I always love the crumbly texture of cornbreads and this one is packed with nutrients from whole wheat which makes it a Continue Reading
Chipotle Deviled Eggs
Chipotle Deviled Eggs Serving Size: 4Calories per serving: 132Fat per serving: 13.2 Welcome to breakfast Southern style! This super duper easy recipe is a prime example of how to take something mundane like hard-boiled eggs and turn them into something fun and fancy. Everyone loves eggs and their creamy yolks but this recipe adds some Continue Reading
Fried Rice
Fried Rice Serving Size: 2-3Calories per serving: 136Fat per serving: 3g This is not only the easiest way to use your rice in the fridge - but the tastiest too. Imagine eating fried rice without any soy sauce! I thought nothing much of it till I tried what my cousin cooked for her little 2 Continue Reading
Sundried Tomato Madeleines
Sundried Tomato Madeleines Serving Size: 4 people (4 Madeleines/person)Calories per serving: 205Fat per serving: 14.2gms I simply love eating Madeleines for their soft, buttery texture and their perfect bite size. However, I know all that butter, sugar and processed white flour, does no good to my body so I decided to try converting them into Continue Reading
Zucchini Broccoli Patties
Zuchi & Broc Patties Serving Size: 10-12 patties (4-5 people)Calories per serving: 163Fat per serving: 8.5gms In the mood for a quick and easy Mediterranean snack? These patties are a healthy take on the typical zucchini cakes and are packed with flavors of garlic and herbs as well as the goodness of greens! Makes a Continue Reading
Banana Bread Pudding
Banana Bread Pudding Serving Size: 4Calories per serving: 302Fat per serving: 9.5gms I tried this Banana Bread Pudding in a restaurant in NYC and fell in love with it. My only regret, as I later found out, was that it was laden with butter. So I decided to make the same dish without the guilt Continue Reading
Huevos Rancheros
Huevos Rancheros Serving Size: 4Calories per serving: 354Fat per serving: 18.1g This Cinco de Mayo I decided to surprise my hubby with a Mexican breakfast in bed. Huevos Rancheros are a common breakfast plate served on farms in Mexico and have become so mainstream here in NYC. I decided to make a healthier version of Continue Reading
Chocolate Biscotti Amandine
Chocolate Biscotti Amandine Serving Size: 20-24 bicottisCalories per serving: 80Fat per serving: 2.3gms Do you crave for a crunchy wholesome accompaniment to dunk into your morning hot tea or evening coffee? I simply love this recipe as I know I’m getting a punch of nutritious wheat goodness filled with toasted nutty flavor and natural sweetness. Continue Reading
Sweet Corn Soup
Sweet Corn Soup Serving Size: 2-4Calories per serving: 91Fat per serving: 1.7g This one pot soup is perfect for a quick snack or can be accompanied with hot toast for any meal. The blended veggies give the soup it's creamy base while the corn kernels offer that wholesome bite. It's delicious, quick and so simple! Continue Reading
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