Welcome to the April installment of Egg Essentials with Dietitian Hana!
Spring is here, bringing with it longer days, fresh produce, and a renewed focus on healthy, balanced meals. It’s the perfect time to update your eating habits, and eggs are a simple, protein-rich way to do just that. Whether you’re looking for a quick breakfast, an easy lunch, or a new take on dinner, eggs offer a versatile, budget-friendly source of high-quality protein to keep you fueled all season long.
Why Eggs Make a Great Springtime Protein
Protein plays an essential role in maintaining energy levels, supporting muscle health, and keeping you feeling full and satisfied throughout the day. Eggs provide 13 grams of high-quality protein per two large eggs, along with a unique combination of 14 essential nutrients, including vitamin B12, choline, and selenium.
Eggs are also one of the few natural food sources of vitamin D, which supports bone health and immune function. Since many of us get less sunlight exposure during the colder months, incorporating eggs into meals can help support vitamin D intake as we transition into spring. Plus, they are a budget-friendly protein option, making them an accessible choice for families looking to eat well without overspending.
Light and Fresh Ways to Enjoy Eggs in Spring
Spring is the perfect time to refresh your meals with vibrant, seasonal ingredients. Ontario produce is coming into season, bringing a variety of fresh, nutrient-dense options to pair with eggs for delicious, well-balanced meals. Here are some simple ways to enjoy eggs with the best of Ontario’s spring harvest.
Spring Vegetable Omelette
A fluffy omelette packed with mushrooms, sweet peppers, and onions is a great way to start your morning. Sauté the vegetables in a bit of olive oil until tender, then pour whisked eggs over them and cook until just set. Serve with toast for a satisfying breakfast.
Roasted Root Vegetable and Egg Bowl
Root vegetables like carrots, sweet potatoes, beets, and parsnips shine in this hearty dish. Roast them with a drizzle of olive oil and a sprinkle of herbs, then top with a soft-boiled or poached egg. The combination of warm, caramelized vegetables and the rich yolk creates a balanced and flavourful meal perfect for brunch or lunch.
Spring Salad with Eggs
Celebrate the season’s first fresh greens with a simple salad featuring crisp lettuce, cucumbers, sprouts, and roasted potatoes. Top it off with sliced hard-boiled eggs and a tangy homemade vinaigrette made with apple cider vinegar and a touch of maple syrup. This protein-packed salad is light yet satisfying, making it a great option for lunch or a side dish at dinner.
Baked Eggs with Tomatoes and Mushrooms
Sauté diced tomatoes, mushrooms, and onions until soft, then transfer them to a baking dish, create small wells, and crack eggs into them. Bake until the egg whites are set but the yolks remain slightly runny. Serve with whole-grain toast for a comforting yet nutritious meal.
Spring’s fresh produce pairs beautifully with eggs, offering a variety of light and nourishing meals that highlight the best of seasonal ingredients. Whether you’re making a hearty salad, a savoury omelette, or a simple roasted vegetable dish, eggs add protein and essential nutrients to help keep you energized this season. So take advantage of spring’s vibrant flavours and seasonal produce, and make eggs a staple protein in your springtime routine!
Hana Klimczak is a Toronto-based registered dietitian and mom of two, specializing in quick and easy meal ideas that are nutritious and family-friendly. In her collaboration with Egg Farmers of Ontario, she will share protein-rich egg recipes along with practical ideas, tips, and strategies to help families incorporate nutritious and well-balanced meals into their daily lives.
