When Eggland’s Best contacted me about hosting a brunch for the ones I love, obviously the answer was “yes!”. Between loving breakfast more than any other meal of the day (truly!) and all things with eggs, I was pumped for the opportunity. All too appropriately, Eggland’s Best supports heart health not only in February in recognition of National Heart Month, but always.
Eggs are a fun food to talk about in nutrition education. Years ago, eggs and the cholesterol-rich yolk were through to promote atherosclerosis and heart disease. We have since discovered that eggs can play a huge role in a healthy diet. The cholesterol found in eggs has little impact on blood cholesterol levels when consumed as a part of a balanced diet.
Eggs are a unique food in that they are consumed by many vegetarians and unlike other vegetarian proteins, contain all of the essential amino acids. Eggs are also affordable and versatile.
Nutrition-wise, eggs naturally contain a good source of Vitamin D. With 2/3rds of the US population consuming inadequate Vitamin D, eggs certainly have something to offer. Beyond Vitamin D, eggs contain Vitamin E, omega 3 fatty acids, choline, and so much more.
But Eggland’s Best eggs offer even more.
EB eggs contain 10x the amount of Vitamin E found in your average egg, as well as 2x the omega 3 and DHA. Nutrition aside, EB feeds all of their hens vegetarian diets, just as nature had intended.
And just for fun, some random, eggcellent facts! Did you know…
- Most eggs are laid between 7 and 11am
- Eggs contain choline which is an essential nutrient for fetal development
- An egg contains 70 calories, 34% of which are calories from protein
- A chef’s hat is said to have a pleat for each of the many ways an egg can be cooked
- The US produces 10% of the world’s eggs
With kind offerings of the most nutritious eggs available from Eggland’s Best, I thought long and hard about what to make. As much as I love a basic egg scramble or omelet, I wanted something special to serve at my “EB Mine” Brunch.
I ran across this recipe on Friday and knew immediately it had to be made as a part of the brunch. I think it was the pictures that did it, but the potato crust was sure intriguing, too.
Despite the 5-star looks of this quiche, it was very simple to make and required very few ingredients, all of which top nutritional charts. There was no butter or oil or flour…just wholesome, heart-healthy ingredients (with just a bit of creamy goat cheese for that extra special touch!).
But I have to say, even the nutrition stats floored me. For 124 calories and 6.5 grams of carbohydrate per slice, this is quite the treat and perfect for those seeking weight loss and/or a low-carbohydrate (carb-controlled) lifestyle.
Maybe I should also mention that Mr. Prevention LOVED this quiche. LOVED.
Goat Cheese, Spinach, and Tomato Quiche adapted from Heather’s Dish
1 large Russet potato, sliced into very thin rounds 8 large eggs 1/4 cup skim milk 1 tsp Italian seasoning 3/4 tsp salt 1/2 tsp pepper 1 Roma tomato, sliced 2 cups fresh baby spinach, tightly packed 3 oz goat cheese
Preheat your oven to 375.
Spray a 9-inch pie plate with nonstick spray. Layer the potato rounds on the bottom and sides of the pan in a single layer. With the remaining potato rounds, cover any holes in the potato layer (if you don’t cover all the holes, no worries). Bake the potatoes in the oven for about 15 minutes.
Meanwhile, in a large bowl whisk together the eggs and milk until smooth. Add in the seasonings and whisk until well-combined. When the potatoes are done par-baking layer the spinach on top of the potatoes and the goat cheese on top of the spinach in small chunks. Gently pour the egg mixture over the top. Layer the tomatoes on top of the egg mixture. Bake at 375 for 30-40 minutes.
If desired, broil the quiche for 1-2 minutes to brown the top slightly. Remove from oven and let sit for 5 minutes before serving.
Yield: 8 slices (1/8th of a 9-inch quiche per serving).
Nutrition Information (per serving): 124 calories; 6.9 g. fat; 221 mg. cholesterol; 327 mg. sodium; 6.5 g. carbohydrate; 0.9 g. fiber; 8.8 g. protein
Result: Simple to make, healthy to boot, and absolutely delicious! Perfect for the protein-packed start to the day, or those seeking a low-carbohydrate and low-calorie meal. Furthermore, this quiche is gluten-free thanks to the thrifty use of potato for a crust. While I didn’t do a cost analysis on this recipe, the entire quiche was under $9 to make, despite the $4.99 price tag on the goat cheese! Delicious and pretty…enjoy!
The kind people at Eggland’s Best would like to offer one lucky reader an “EB Mine” Giveaway package to include:
- 2 free EB dozen coupons (any variety- classic, cage-free, or organic)
- 1 free EB hard cooked and peeled variety coupon
- 1 Eggland’s Best apron, spatula, whisk, cutting board, mixing bowl, bowl scraper, coffee mug, plush egg, and tote bag
How to enter? Leave a comment with your favorite heart-healthy ingredient or food item that pairs well with eggs! This giveaway will end Tuesday, February 14th at 10pm EST. The winner will be contacted via email.
If a sweet breakfast is more your style…check back tomorrow to see what else this “EB Mine” Brunch included!