For the rest of this year, I plan to provide a quick timesaving tip on Tuesdays related to anything nutrition. These posts are for fun, but I do hope some of you will find these tips useful or give you other ideas to save time in your busy life!
Today’s tip is for those of you who eat eggs. Here are 5 timesaving tips on how you can more easily incorporate eggs into your daily nutrition.
- Hard boil a batch of eggs on the weekend to store in the refrigerator for the week ahead. Sure, it takes 15-20 minutes to do this, but it is super easy and then you have a grab and go, solid source of lean protein to have with breakfast or a snack.
- In a hurry but want to make a metabolically efficient meal? Grab whatever veggies you have from the fridge and extra protein sources if available. You can make an egg scramble or frittata in 10-15 minutes depending on the ingredients you have. Dina’s quickie recipe: sauté veggies in a pan with a drizzle of olive oil for a few minutes to soften, pour in egg whites from the carton, cook on low for another 3-5 minutes, and top with salsa, fresh mozzarella, or avocado slices. You can bust this out quicker than your local greasy diner and the combinations of ingredients and flavors are endless.
- Use your microwave. Nah, don’t be afraid. Grab a wide bowl or large mug, give it a quick oil spray, and pour in your egg whites or crack open a few eggs. Toss in whatever seasonings (I like basil and pepper) and other veggies or proteins you have. If you’ve never cooked eggs in your microwave, stay close by to make sure the eggs don’t go wild and explode. Check the eggs at 60 seconds to see if they are still runny. Cook in 30-seconds bouts until done. Once you know how powerful your microwave is, this process will be even more quick!
- Experiment with muffin tins and you have individual egg goodness. You can line muffin tins with hollowed out tomatoes or simply crack open eggs into muffin tins. Add any combination of spices, herbs, and other veggies. Bake at 375 degrees for 15-20 minutes. Eat these hot out of the oven or let cool, wrap, and store in the fridge or freezer for later grab and go.
- Don’t forget eggs can be made for dinner. Super easy, quick, cheap, and pairs well with so many vegetables.
Dina Griffin, MS, RD, CSSD
Sport Dietitian
dina@fuel4mance.com
