As families settle into fall routines, schedules can be hectic and leave little time for much else. We’re all too familiar with daily dilemmas like what outfit to wear, what to pack for lunch, and of course … what should I make for dinner? That nagging question usually pops up in the late afternoon — and it can be daunting! Especially when you’re pressed for time but still want to make something that is nutritious, tastes good and maybe gets you a smile or two.
In the U.S., we ate nearly 100 billion dinners last year, mostly with others at home. That’s a whole lot of meals to plan! And while you probably have a few favorite dishes in rotation, we’re guessing you may need a bit of inspiration. Don’t sweat it, we’ve got you covered with Dinner Eggs and some help from our favorite Registered Dietitians! Cook up something incredibly delicious and nutritious for your family with these easy fall recipes created by the Egg Nutrition Center’s Egg Enthusiasts …
Choose Brain Food
School is back in session! Fuel long work/school days, by eating foods rich in choline and lutein, like eggs. Choline and lutein are two nutrients that are important for brain development, memory, and learning. Choline is an essential nutrient, meaning that our bodies can’t produce it in sufficient amounts so we must get it in our diets. Believe it or not, approximately 90% of Americans fall short of the recommended intake of choline.
Easy Microwave Ramen with Eggs by Cara Harbstreet, MS, RD, LD
Eggs and Veggie Sheet Pan Dinner by Kelly Jones, MS, RD, CSSD, LDN
Eat with Your Eyes
Does the fall semester have you spending hours in front of the computer? Lutein is not only good for your brain — it’s an important carotenoid that can act like a set of natural sunglasses, protecting our eyes from harmful blue light (hint: your smart phone). Lutein is sometimes referred to as the “eye vitamin” due to its role in eye health and helping prevent against macular degeneration and other age-related eye diseases.
Fall Avgolemono Soup by Maggie Michalczyk, RD
Scrambled Egg & Stir-Fried Veggie Lettuce Cups by Liz Weiss, MS, RDN
Power-Up Your Meals
During the fall many youth sports such as football, cheerleading and soccer kick into high gear. To power your little ones (and yourself!), opt for high-protein meals that will keep you satisfied longer. Eggs are a nutritional powerhouse, with one large egg containing 6 grams of high-quality protein and nine essential amino acids, all for 70 calories.
Nearly half of the egg’s protein is in the yolk, so be sure to eat the whole egg for all of the protein. Eating high-quality protein, like eggs, in combination with carbohydrates post-workout can help refuel muscles and optimize recovery. Eggs are one of the only foods that naturally has vitamin D (6% of your daily vitamin needs), which along with calcium, is critical for building strong bones.
Easy Vegetable Fried Quinoa by Andrea Mathis, MA, RDN, LD
Pork Chops with Basil Butter and Eggs by Tawnie Kroll, RDN
So, while we can’t alleviate the carpool craze or passing of colds this fall, we can help keep you stocked with Eggcellent meal ideas. For the recipes above and many more, check out DinnerEggs.com.