Joy Bauer, M.S., RDN, CDN, is here to debunk a major heart-health misconception.
Yes,eggscan be a part of a heart-healthy diet, and Bauer is here to explain how.
EatingWell:What are some foods that you recommend to support heart health?
Photo: Lucy Schaeffer
Bauer:Vegetables, vegetables, vegetables.
The more color, the better.
People are still tossing the yolks and doing things with the whites only, which is heartbreaking.
Joy Bauer
Egg yolks are packed with most of the health-promoting nutrients.
First, the yolks have choline, which is a nutrient that actually helps keep our brain sharp.
So that’s my hard sell to everybody to feel really good about enjoying the whole egg!
Bauer:Both of these recipes are American Heart Association heart-checked recipes, meaning they’re officially heart-healthy recipes.
The [rice and bean baked eggs] is this ultimate flavorful, protein-rich entree.
And it’s so simple to make: I just sauteed onions with jalapenos …
I love fire in my house, but if I’m serving guests I’ll leave it mild.
And it’s just canned cornthis is such a fuss-free recipeand cooked long-grain or short-grain brown rice.
Then I’ll just bake it off in the oven until the eggs are exactly how you want.
I put some lime zest in here as well.
I love cooking in the skillet because it’s such a pretty presentation.
For the second recipe, I love using peppers as a vehicle for yumminess.
I made this quinoa concoction with eggplant, tomatoes and all sorts of seasonings.
And then I put in a little bit of feta because everything’s better with feta.
If you want a little heat, you’re able to put crushed red pepper on top.
It’s so good and so filling.
EatingWell:Do you have any tips for meal-prepping certain parts of these meals for families with busier days?
And then the recipes come together so incredibly fast.
These are things that it’s possible for you to absolutely make ahead.
Then put the eggs on, then put them in the oven and your prep just became 10 minutes.
Stuffed Quinoa Peppers with Eggs
Recipe adapted from the Incredible Egg and the American Egg Board.
View thefull nutrition breakdownfor this recipe.
Active:20 minutes
Total:55 minutes
Servings:4
Ingredients
Directions
Step 1
Preheat oven to 400F.
Heat oil in a large skillet over medium heat.
Stir in tomato paste and cook, stirring, for 1 minute.
Step 2
Remove from heat and stir in quinoa and 1 tablespoon parsley.
Spoon the quinoa and vegetable mixture evenly into bell pepper halves.
Arrange in a greased baking dish.
Bake until the peppers are tender-crisp, about 20 minutes.
Step 3
Remove the foil.
Crack 1 egg into each stuffed pepper and sprinkle with feta.
Sprinkle with the remaining 1 tablespoon parsley.
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