(Family Features) Eggs are for everyone, including babies and toddlers, according to the 2020 Dietary Guidelines Advisory Committee that released its Scientific Report outlining nutritional recommendations for Americans. For the first time, this committee, comprised of leading doctors and nutrition scientists, included nutritional guidance for younger children.
The committee recommends eggs as a first food for babies and toddlers since they provide eight essential nutrients that can help build a healthy foundation for life at a time when every bite counts.
Eggs provide nutrition for children and moms-to-be, as well. However, the report found most pregnant women and kids need more choline – an essential nutrient critical for brain health – in their diets.
According to research published in the “Journal of the American College of Nutrition,” 92% of pregnant women do not get enough choline in their diets. Choosing foods high in choline, like eggs, can help pregnant women consume enough of this essential nutrient, helping a baby’s brain and spinal cord develop properly. Just two eggs provide more than half of the recommended daily amount of choline.
At only 70 calories, one egg contains 6 grams of high-quality protein and all nine essential amino acids. Eggs are also a source of vitamin B12, biotin (B7), iodine, selenium, high-quality protein, riboflavin (B2) and pantothenic acid (B5). Additionally, eggs contain lutein and zeaxanthin that can help protect your eyes from harmful blue light that comes from electronic devices.
Lots of parents worry about possible food allergies in their little ones. The committee recommends introducing eggs when your baby is ready for first foods, which may help reduce the chances of developing an egg allergy.
In Your Kitchen
Eggs are a nutritional powerhouse that contribute to health and well-being at every age, and there are plenty of ways to enjoy eggs beyond the basic boiled, scrambled or sunny-side-up. In fact, eggs work well in meals all day long. Toss hard-boiled eggs in a salad, top a sweet potato with an egg for lunch or try a spinach and mushroom frittata for dinner.
Baby-friendly Savory Egg Veggie Pancakes pack in nutrients from whatever vegetables you have on hand and offer a savory twist on classic pancakes. You can add extra toppings like avocado or Greek yogurt for a variety of new textures and flavors.
Another simple way to introduce eggs as a first food is a soft and fluffy egg casserole. You can also incorporate veggies for some added nutrition, since eggs can help you better absorb the nutrients found in vegetables, such as vitamin E and carotenoids like lutein and zeaxanthin.
You can adapt a Veggie Egg Casserole to your child's development and motor skills by cutting small squares or making a simple mash.
Find more kid-friendly recipes and advice about introducing eggs to your youngest family members at EggNutritionCenter.org.
Veggie Egg Casserole
Recipe developed by Stacey Mattinson, RD
Prep time: 20 minutes
Cook time: 40 minutes
- Nonstick cooking spray
- 1/2 sweet onion
- 1 red, yellow or orange bell pepper
- 1 head broccoli florets
- 2 teaspoons canola, avocado or olive oil
- 1 dozen eggs
- 2 cups low-fat cottage cheese
- 1 cup shredded cheese
- 1 teaspoon baking powder
- 1 tablespoon flour
- salt, to taste
- pepper, to taste
- Preheat oven to 350 F. Grease 9-by-13-inch pan with nonstick cooking spray.
- Chop onion and bell pepper to age-appropriate sizes. Pick apart broccoli florets into small pieces and remove most of stems.
- Heat medium-sized frying pan over medium heat. Add oil and swirl around pan. Add onions and cook 3-4 minutes until they start to soften. Add broccoli and bell pepper. Mix with onions and add salt and pepper, to taste. Cook 1-2 minutes then cover with lid to steam another 2-3 minutes until broccoli is bright green. Remove veggies from stovetop.
- In large mixing bowl, beat eggs. Add cottage cheese, shredded cheese, baking powder and flour. Add veggies and salt and pepper, to taste. Transfer to prepared pan and bake 40 minutes.
Savory Egg Veggie Pancakes
Recipe developed by Min Kwon, RD
Prep time: 5 minutes
Cook time: 10 minutes
- 1/2 teaspoon oil or butter
- 1 egg
- 1 tablespoon milk or breastmilk
- 3 tablespoons cooked or raw vegetables, chopped or grated
- 1 tablespoon flour
- 1 teaspoon ground flaxseeds
- 1/4 teaspoon herbs or spices, such as cinnamon, curry powder, cumin, oregano, turmeric, etc.
- In 6-inch nonstick pan, heat butter or oil over medium-low heat, tilting pan to coat bottom.
- In bowl, beat egg and milk until blended. Add vegetables, flour, flaxseeds and herbs; stir to combine. Pour mixture into heated pan, spread evenly (don’t stir) and cook batter 1 minute, or until bottom starts to set.
- Flip and cook other side until lightly browned. Remove from pan. Once cooled, slice into desired shapes and serve.
Source: American Egg Board
(Family Features) Amazing food is the centerpiece of most holiday gatherings. This Easter, impress guests with your culinary talent by making simple dishes simply amazing. With a little special attention, even the most basic foods can evolve into dishes worth sharing with loved ones.
Most chefs agree that spices and seasonings are essential elements of your kitchen arsenal. This Easter, give your spread a boost with spices and herbs of the highest quality, such as those from Spice Islands, which crafts and packages spices and herbs from around the world to deliver the most authentic and intense flavor possible.
With its rich hue and warm aroma, cinnamon can bring spicy sweetness to all kinds of baked goods. However, all cinnamon is not the same. There are two main varieties of cinnamon, Indonesian and Vietnamese.
Vietnamese, which is used in the Spice Islands Saigon Cinnamon featured in these recipes, tends to have a brighter, spicy taste. The forests of Vietnam are known for their premium cinnamon. High in volatile oils, the Vietnamese cinnamon trees produce a deep, reddish-brown cinnamon with an intense fragrance and sweet, red-hot-candy-like flavor.
Update your traditional ham with a spicy, honeyed glaze; give a side serving of carrots a tasty twist and end the affair on a sweet note with a rustic, utterly delicious dessert. Find more flavorful ideas to elevate your Easter menu at spiceislands.com.
Spiced Honey and Black Pepper-Glazed Ham
Prep time: 10 minutes
Total time: 30 minutes
- 8-10 pounds cooked shank-end ham
- water (optional)
- 1 tablespoon Spice Islands Cracked Black Pepper
- 1 tablespoon Spice Islands Ground Mustard
- 1 tablespoon Spice Islands Garlic Powder
- 1/2 cup honey
- 1 1/2 teaspoons Spice Islands Ground Saigon Cinnamon
- 1/2 teaspoon Spice Islands Ground Cloves
- Heat oven to 325° F.
- With sharp knife, score ham at 1-inch intervals; place in baking dish. If ham appears dry, moisten surface with water. In small bowl, combine black pepper, mustard and garlic powder. Rub pepper mixture over surface of ham. Roast according to package directions.
- Combine honey, cinnamon and cloves. Drizzle over ham during last 30 minutes of roasting. Remove ham from oven and let rest 20 minutes before slicing.
Spiced Maple Carrots
Prep time: 5 minutes
Total time: 15 minutes
- 1 pound (4 cups) baby carrots
- 1/2 cup water
- 1 teaspoon Spice Islands Ground Saigon Cinnamon
- 3/4 teaspoon Spice Islands Ground Ginger
- 2 tablespoons Maple Grove Farms 100% Pure Maple Syrup
- 1 tablespoon butter
- sea salt, to taste
- In large skillet, combine carrots, water, cinnamon and ginger. Mix well. Cover and cook on high 6 minutes until almost tender.
- Add maple syrup and butter. Mix well and continue to cook, uncovered, 2-3 minutes, until carrots are well-glazed. Season, to taste, with sea salt.
Anise, Pear and Almond Crostata
Prep time: 45 minutes
Total time: 2 hours, 30 minutes
- 1 1/4 cups all-purpose flour
- 1 stick butter, cut into 1/2-inch cubes and frozen
- 1/2 teaspoon Spice Islands Fine Mediterranean Sea Salt
- 1/4 cup ice water
Anise Almond Filling:
- 1 cup blanched, slivered almonds
- 3/4 teaspoon Spice Islands Anise Seeds
- 1/3 cup sugar
- 1 large egg
- 1 teaspoon Spice Islands Vanilla Extract
- 1/4 teaspoon Spice Islands Fine Mediterranean Sea Salt
- 2 tablespoons butter, at room temperature
- 3 Fiorelle or small pears, sliced into thin wedges
- 2 tablespoons sugar, plus extra for sprinkling
- 1 tablespoon lemon juice
- 1 large egg, beaten
- 2 tablespoons Polaner Apricot Preserves, heated
- cream or ice cream (optional)
- To make crust: In food processor, combine flour, frozen butter and salt. Pulse until dough is size of large peas. Add 3 tablespoons ice water and pulse several times. Pinch dough to see if it is holding together; if not, add water a couple of teaspoons at a time, pulsing once or twice after each addition, until dough holds together. Form dough into disk, wrap in plastic wrap and chill 30 minutes.
- Heat oven to 400° F.
- To make filling: In food processor, blend almonds, anise seeds, sugar, egg, vanilla and salt until paste forms. Add room temperature butter and blend again. Set aside.
- Toss sliced pears with 2 tablespoons sugar and lemon juice. Set aside.
- On sheet of floured parchment paper, roll out dough into 13-inch circle; transfer on parchment to rimless cookie sheet.
- Spread almond paste onto circle, leaving 2-inch border. Scatter pears on top, covering almond paste. Fold dough up and over pears, overlapping dough as needed. Brush with egg wash and sprinkle crust generously with extra sugar.
- Bake until pears are tender, 40-45 minutes. If crust starts to get too brown, lightly cover with foil. Remove tart from oven and brush pears with heated apricot preserves. Serve with cream or ice cream, if desired.
Source: Spice Islands