No Yolk About It- It’s National Egg Month!

Eggs are affordable, versatile and add tons of flavor to some of our favorite dishes. With over

thirteen essential vitamins and minerals, it’s clear why many individuals start their morning with eggs.

To celebrate National Egg Month, let’s start by discussing the important nutrients in eggs and what they do for your body!

  • Cognitive health: Eggs contain choline and lutein, two important nutrients for brain development in infants, specifically memory and learning.

  • Cardiometabolic health: This is a big one! Previously, it was recommended individuals limit their egg consumption as eggs contain dietary cholesterol and this may increase the risk of cardiovascular disease. However, new research shows dietary cholesterol does not increase our blood cholesterol. In fact, the 2015 Dietary Guidelines for Americans dropped the previous recommendation for dietary cholesterol and states that eggs fit into all three dietary patterns highlighted.

  • Physical mass: After exercise, it is important we repair our muscles and revitalize our energy stores. Eggs contain high-quality protein and vitamin D which help our body to recover.

  • General nutrition and satiety: Eggs contain healthy fat which can help to promote satiety, or the feeling of fullness. Also, don’t forget about pairing eggs with other foods to make your plate the MyPlate way!

Are you strapped for time in the mornings?

Kick start your morning and try the quick and eggs-celent recipe below!

Microwave Cheese & Pepper Coffee Cup Scramble

Serves 1


  • 2 eggs

  • 2 tbsp. milk

  • 2 tbsp. cheddar cheese

  • 1 tbsp. chopped tomato

  • 2 tbsp. green bell pepper

  • A pinch of salt and pepper

  • Non-stick cooking oil spray


  1. Spray a 12 oz. microwave-safe coffee mug with non-stick cooking oil spray.

  2. Whisk together eggs, cheese, milk, salt, pepper, and vegetables.

  3. Pour into the coffee cup.

  4. Microwave on HIGH for 30 seconds. Stir. Then, microwave for another 60-80 seconds or until eggs are puffed and set.

* To increase the nutrient-density and satiety, serve with a slice of whole-wheat toast topped with half of an avocado.

Recipe is adapted from the (

Blog Provided by Allysa Ballantini


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