EDIBLES

Eggs recommended as ‘nutrient-rich first food’

Published

4 years ago

09/30/2020

Every bite counts for babies learning to eat

(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
Servings: 4

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
Servings: 1

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

EDIBLES

Savory favorites to make St. Patrick’s Day special

Published

4 days ago

03/13/2025

bowienews

Hearty recipes for celebrating from the comfort of home

(Family Features) While some St. Patrick’s Day celebrations call for green beer and large gatherings, you may instead opt for a cozy evening at home with comforting foods and close friends. Whether your shamrock spirit leads you out for a local parade or you’re more of a stay-at-home leprechaun, there is one tradition all can agree on: delicious Irish food.

If a quieter night cooking at home is up your alley, you’re in luck. You can put a meal worthy of gold on the table with these festive Irish favorites from “Cookin’ Savvy.”

A hearty home-cooked meal loaded with flavor and sure to fill you with cheer, Irish Beef and Beer Pot Pie is made piping hot to warm up any St. Patrick’s Day party. Full of hashbrowns, carrots, peas and beef, it’s a twist on tradition served with puff pastry topping the tasty stew. A cup of your favorite stout beer, of course, will come in handy for deglazing the skillet to ensure you enjoy every bit of beefy flavor.

Perfect for serving as a sweet complement to coffee or tea, or all on its own as a nightcap nibble, Irish Sweet Soda Bread comes together in a snap so you can let it bake while enjoying the main course. Offering an easy way to participate in the festivities, it might just become a household favorite to be savored year-round.

Make your home a St. Patrick’s Day haven with these hearty recipes then discover more celebratory meal ideas from “Cookin’ Savvy” by visiting Culinary.net.

Irish Beef and Beer Pot Pie

Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6

1 pound ground beef
1 cup stout beer
3 tablespoons flour
1 can (15 ounces) tomato puree
1 tablespoon Worcestershire sauce
1 tablespoon garlic powder
1 cup beef broth
1 bag (28 ounces) hashbrowns with peppers and onions
1 can (14 ounces) carrots, drained
1 can (14 ounces) peas, drained
salt, to taste
pepper, to taste
1 sheet puff pastry, thawed
1 egg

Heat oven to 400 F.
In large skillet or Dutch oven, brown ground beef; drain and set aside.
Over medium heat, deglaze skillet with beer and whisk in flour. After thickening, whisk in tomato puree and add Worcestershire sauce. Mix in ground beef, garlic powder and beef broth. Add hashbrowns, carrots and peas. Season with salt and pepper, to taste. Simmer 20-25 minutes, stirring occasionally.
Place puff pastry sheet on cookie sheet. Beat egg and brush over pastry. Bake 10 minutes. Place hot puff pastry on top of beef mixture and serve.

Irish Sweet Soda Bread

Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6

4 tablespoons butter, melted
1 cup sugar
1 1/2 cups buttermilk
4 cups self-rising flour
1 cup currants
2 tablespoons sanding sugar (optional)
coffee or tea, for serving (optional)

Heat oven to 375 F.
Mix melted butter and sugar then add buttermilk. Mix in flour and currants.
Flour hands and counter. Add sanding sugar to dough, if desired, and knead into ball.
Grease small Dutch oven or pie plate and bake 40 minutes. Serve with coffee or tea, if desired, or as a dessert.

Substitutions: Raisins can be used in place of currants.

SOURCE:
Culinary.net

EDIBLES

Create some unique St. Paddy’s delights

Published

4 days ago

03/13/2025

bowienews

Some folks like murder mysteries, some like autobiographies of world leaders, and some love a good beach read otherwise known as a romance novel.
I prefer a cookbook any day of the week. Lately, I have been going through my mom’s cookbooks, and I think the best are the pages that are beyond smudged and streaked with ingredients from long ago. You know somewhere on that page is a good recipe.
Hopefully, you have an inkling of which one it is. My favorite go-to cookbook is my New Doubleday Cookbook and pages 682 and 683 are so mucky with years of dribble and flour residue. Those pages are the best because they offer about 15 bread recipes, including sandwich yeast bread, rapid-rise yeast bread, and milk bread varieties.
These pages are the pages the book opens to when you just lay open the book. I encourage you to go to your mom or grandmother’s cookbooks and do the “lay it open” test and see which pages it automatically goes to because there is a golden opportunity to make something truly wonderful on that page.
I love baking bread; the aroma of a house filled with freshly baked bread is an incredibly visceral experience. I don’t think a candle labeled “bread” could come close to replicating it. Baking cookies is a close second for me, with the smell of lasagna coming in as my third favorite scent in any kitchen.

Read the full Love & Luck food page in your Thursday Bowie News. Find some new delights to cook up for St. Paddy’s Day on Monday.

EDIBLES

Save time with the skillet

Published

2 weeks ago

03/06/2025

bowienews

(Family Features) A warm, cozy meal may seem like a burden to make after busy winter days, but Skillet Lasagna lets you skip the craziness of home cooking with an easy, one-pot solution. Discover more comforting recipes that let you reclaim evenings with loved ones by visiting Culinary.net.

Skillet Lasagna

Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6

1 pound ground beef
1 tablespoon onion powder
1 tablespoon garlic powder
salt, to taste
pepper, to taste
44 ounces marinara sauce
1/2 cup heavy whipping cream
1/2 cup ricotta
1 1/2 cups frozen spinach
9 lasagna noodles
1 cup mozzarella cheese
bread, for serving
Parmesan cheese, for topping (optional)

In large skillet or Dutch oven, brown ground beef with onion power, garlic powder and salt and pepper, to taste. Drain excess grease. Mix in marinara sauce, heavy whipping cream, ricotta and spinach.
Break up lasagna noodles and add to skillet. Cover and let set over medium heat 10 minutes. Stir and top with mozzarella cheese. Cover and let set 10 minutes.
Serve with bread and top with Parmesan cheese, if desired.

SOURCE:
Culinary.net