The purest form of protein found on this Earth is by far the egg. Though they hail from a chicken’s butt, the embryo that humans consume daily has 6 grams of protein per morsel. Zeus, Rocky, and Gaston from Beauty and the Beast were known to chug these things raw from a glass. There’s no other way around it. If you’re trying to maintain or pack on muscle your shopping cart should be full of these.
Organic cage-free are the highest quality eggs to find in the stores. Though they may be pricey, the taste is drastically different and we don’t have to fear the unknown of having eggs that come from chickens who are hoarded and shackled up. We want our chickens to roam free and be able to play soccer with other chickens whenever they please. Get to know a person who has chickens. Those eggs can last up to 40 days on your counter top.
I’m always trying to find ways of putting eggs in my diet. I know scrambling them can get kind of boring. That being said, I’ve come up with 5 ways you can prepare them that will make your egg bill higher and your doctor bills lower (Vitamin A, B5, B12, D, selenium, and as much calcium as milk). You don’t have to worry about the yolk too much either. Although they are high in cholesterol, they don’t effect your blood cholesterol (or bad cholesterol).
1.) Hard Boiled Egg Salad and Spicy Deviled Eggs
I’ve hard boiled so many eggs in my life that I have the science of hardening eggs down pat.
Place a dozen eggs in a large pot and cover with room temperature water. Add a couple pinches of salt and bring to a boil. Once the water is at a full boil, set your timer for 10 minutes. After ten minutes is up, turn off the heat, drain the water, and cover with cold water in a separate bowl with 3 cups of ice. Let sit for 10 more minutes and these baby chicks will be perfectly hard boiled.
Mix all these ingredients well in a large bowl and stuff the lettuce leafs. I can consume about 10 of these, but prefer to use them as appetizers.
5 hard boiled eggs, chopped
1 tablespoon of whole fat plain greek yogurt
1 ½ tablespoons of yellow mustard
½ tablespoon of dried dill
½ cup of cucumbers, peeled and diced
1 teaspoon of black pepper
4 to 6 Boston lettuce leafs
For the deviled eggs, cut the hard boiled eggs (still assuming your using 5 eggs) in half and separate the yolks into a mixing bowl. Add 1 teaspoon of Sriracha, ½ tablespoon of plain whole fat greek yogurt, and 1 tablespoon of yellow mustard. Add a couple pinches of smoked paprika, and 20 crushed red pepper flakes. The fork is your best utensil for mixing.
Stuff your halved egg whites with the mixture and drink with a tall glass of organic tomato juice.
2.) Egg Bakes
Go to the grocery stores and buy 3 of your favorite vegetables and some uncured Canadian bacon. It may be hard to find, but grocery stores are getting extremely specialty lately so you have a great shot at it.
Dice your vegetables and Canadian bacon and sauté them until the vegetables are half-cooked. I prefer using red peppers, mushrooms, and cabbage. Preheat your oven to 350 degrees.
You have two options here: you can have individual size servings by using muffin pans or you just create one massive casserole in a Pyrex dish.
I prefer the muffin pan method myself, so I’ll take one heaping spoon full (like one you’d eat cereal with) and scoop the half cooked mixture into the bottoms of the muffin pans that have been generously sprayed with Pam.
Whisk up 1.5 eggs per amount of ‘muffins’ that you will be making. So twelve muffins calls for 18 eggs. Make sure these are completely mixed. Pour the eggs over the veggie pile and bake for 15 minutes. After 15 minutes, check them. If you jiggle the pan and still see the eggs runny, keep going for 3 more minutes. Do this method until they are fully cooked. My oven usually only takes one jiggle, but some ovens may hit it the first time.
If you want the casserole method, line the whole Pam-sprayed Pyrex dish with the meat and veggies, then pour the eggs over. Same jiggle method is required but larger casseroles take about 25 minutes.
3.) Basted Eggs (Protein Sauce)
Have you ever grilled up a steak, some fresh asparagus, red potatoes and all that was missing was a nice cold beer and a sauce to tie it all together? Well go to your garage and grab a frosty beverage because I’ll take care of the sauce.
It seems nowadays I’m always topping my meals with a basted egg, not only for some extra protein, but because there’s nothing better on top of a slice of cow than a melted baby chicken fetus. I didn’t really sell this one well, did I?
Melt 1/2 tablespoon of coconut oil in a small saute pan. Make sure the pan is hot on a medium high heat. Crack in two eggs (be careful not to break the yolk) and let it sizzle for about 30-40 seconds until the edges are fully cooked. Pour in 1/3 cup of water and cover the saute pan with a lid. Let it marinade for one minute covered. The eggs will be fully cooked and the yolks still runny and unbroken. (The picture at the beginning of this blog is a basted egg, by the way).
Top the basted egg on anything from stone ground grits, grass fed beef, or even a bed of spinach.
4.) Baked Maple Scotch Eggs
Time to whip out some more hard-boiled eggs and go to the fresh market and get your favorite poultry sausage in a casing (not the pre-cooked stuff).
You’ll need about 2 links just in case. Empty the poultry sausage out of the casing that it comes in and mix it with 2 tablespoon of oats the have been ground up extremely fine. Take a peeled hard boiled egg, completely dry it, and wrap the sausage around the egg creating it’s own yummy shell. Roll the sausage “ball” in a saucer of the purest maple syrup you can find and more of the ground up oats. Don’t over coat it. Just a light coat. Bake in an oven for 30 minutes on 400 degrees. Devour.
5.) Egg Drop Soup
If you’re looking for that easy lunch, I’ll gladly take you there. Whisk up 3 whole eggs vigorously until completely scrambled. Bring 2 cups of chicken or vegetable stock to a boil. Toss in ½ cup of frozen peas. Bring back to a boil. Slowly, one drip at a time, start dumping in the whisked eggs. They will immediately cook. With every drip, break the eggies up with a fork as you pour. If you’re looking for some crunch when you eat them, try using 12 salted cashews. 24g protein, 12g carbs, 12g fat.
There you have it. Five nutritious and delicious meals that you can rock out with the best source of protein on the planet. Now go get jacked!
This is where your body changes,