Did you know that May is National Egg Month? Yes, there is a month devoted to celebrating eggs and rightly so! Eggs are loaded with so many amazing nutrients that reap amazing benefits. Here’s the lowdown:
- Two important nutrients for brain health and cognition are found in eggs: choline and lutein. From infancy to your later years in life, these nutrients will keep your memory and concentration strong!
- Eggs are actually good for your heart. Recent recommendations from the American Heart Association, American College of Cardiology and American Diabetes Association do not limit egg or cholesterol intake, a change from earlier guidance from these organizations. In fact, several global health organizations, including Health Canada, the Canadian Heart and Stroke Foundation, the Australian Heart Foundation and the Irish Heart Foundation, promote eggs as part of a heart-healthy diet.
- Eggs are an amazing protein source. One large egg has six grams of protein, is only 70 calories and contains 13 essential vitamins and minerals. In fact, eggs are one of the only natural food sources of vitamin D—a vitamin that has found to be key for immune health!
Eggs are so versatile—think outside the box and try eggs at meal times other than breakfast. This quiche recipe is perfect for an easy lunch or a summer picnic!
Low-Fat Spinach-Feta Quiche
- I prepared pie crust
- 3 large eggs
- 2/3 cup plain Greek yogurt
- ¼ cup skim milk
- 4 oz. crumbled feta cheese
- 5-ounce bag of baby spinach
- 2 Tablespoons olive oil
- 1 Tablespoon Dijon mustard
- Ground pepper to taste
- Preheat oven to 400.
- Cook pie crust on its own for 10 minutes.
- While crust is baking mix the eggs, yogurt and milk. Gradually add in the feta cheese. And then add ground pepper to taste.
- Sautee the spinach in the olive oil until well wilted.
- Pull pie crust from the oven and spread Dijon on the crust.
- Spread spinach evenly over crust.
- Pour egg mixture over the spinach
- Bake for 35 minutes at 400.