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What Do I Do with Eggs?

Eggs are a food that can be incorporated into breakfast, lunch and dinner. They also play an important role in baking! Below you’ll find some information about this versatile food you can share with your participants (or you can jump right to the recipes).

Counseling Corner  

Eggs are a great source of protein that’s included in WIC food packages that are a part of a heart healthy diet.  

Eggs are a nutrient dense source of cholinefolate, heme iron, protein, and vitamin D. Since eggs are so nutrient dense, they can be eaten with other heart healthy foods and be a catalyst in lowering the risk of heart disease and stroke.  

Tips & Ideas to Share  

Eggs are a great binding agent when cooking. Eggs bind ingredients together and give salmon burgers, turkey burgers, casseroles and baked goods stability and form. If a food you are trying to make has a problem holding shape before it is cooked, try adding an egg to help fix your problems.  

Different Ways Eggs Can be Prepared  

  • Hard boiled: Hard boiled eggs can be eaten as is, added to salads or made into deviled eggs.  

  • Poached: Poached eggs can be eaten as is or put on sandwiches or burgers.  

  • Scrambled: Scrambled eggs can have cheese, vegetables and/or a form of meat or plant protein.  

  • Fried: This form of egg can be fried soft, medium or hard and is a very versatile way to cook an egg.  

  • Omelets: This form of egg can have vegetables and protein in then while taking the shape of an oval.  

  • Frittata:  An open-faced omelet the features a mixture of eggs, dairy, meat and vegetables.  

  • Quiche: Similar to a frittata except it includes a pie crust.  

Tips for Cooking and Using  

  • Use low heat when frying eggs to prevent overcooking.  

  • Nonstick pans are your best friend when cooking with eggs.  

  • Always check the expiration date.  

  • Take eggs off the heat right before they are done cooking.  

  • Do not be afraid to add your favorite vegetables with your eggs.  

  • Great to use as a binding agent when making burgers.  


Avocado Deviled Eggs 

Brag About It Bread Bake (available in Spanish)   

Broccoli Cheddar Frittata (available in Spanish)    

Broccoli Omelet (available in Spanish) 

Eggs over Kale and Sweet Potato Grits (available in Spanish)    

Oatmeal Pecan Waffles (or pancakes)  

Quesadilla con Huevos (available in Spanish)    

Savory Oatmeal with Egg 

Spinach and Corn Pancakes 

Tuna Deviled Eggs 

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