Healthy Foods & Recipes:

Eggs are a powerhouse of nutrition, and here are four healthy reasons to include them in your diet:

1. High-Quality Protein – Eggs provide all nine essential amino acids, making them a complete protein source. They help with muscle repair and growth, making them great for active individuals.
2. Rich in Nutrients – They contain essential vitamins and minerals, including B12, B6, folate, choline (important for brain health), and vitamin D (important for bone health and immune function).
3. Good for Eye Health – Eggs are high in lutein and zeaxanthin, two antioxidants that protect the eyes from age-related degeneration.
4. Supports Heart Health – While eggs contain cholesterol, research shows they do not negatively impact heart health for most people. The healthy fats in eggs, particularly omega-3-enriched eggs, may even help reduce inflammation.

Any Concerns?

Some people may need to moderate egg intake if they have specific cholesterol concerns. However, for most, eating eggs in moderation (especially alongside fiber-rich foods like vegetables) can be part of a heart-healthy diet.High-Protein South Texas Kick: Spicy Tex-Mex Egg Scramble

Ingredients (High-Protein Version)

• 4 large eggs
• 4 egg whites (boosts protein without extra fat)
• 1/4 cup unsweetened almond milk (or milk of choice)
• 1 tbsp avocado oil (heart-healthy fat)
• 1/2 cup diced onions
• 1/2 cup diced bell peppers (mix of red and green)
• 1 jalapeño, finely chopped (optional for extra heat)
• 1/2 cup black beans, drained and rinsed (fiber + plant protein)
• 1/2 cup lean ground turkey (99% lean) or crumbled tofu (adds extra 15-20g protein)
• 1/2 tsp smoked paprika
• 1/2 tsp cumin
• 1 chipotle pepper in adobo sauce, finely chopped
• 1/4 cup crumbled queso fresco or cotija cheese
• 2 tbsp chopped cilantro
• 1 small avocado, sliced
• Warm corn tortillas (for serving)

Instructions (High-Protein Version)

1. Sauté the Protein & Vegetables – Heat oil in a skillet over medium heat. Add the lean ground turkey (or tofu) and cook for 5-6 minutes, breaking it up as it cooks. Once browned, add onions, bell peppers, and jalapeño. Sauté until softened, about 3-4 minutes.
2. Add Black Beans & Spices – Stir in black beans, smoked paprika, cumin, and the chopped chipotle pepper. Cook for another 2 minutes.
3. Scramble the Eggs – In a bowl, whisk 4 whole eggs and 4 egg whites with almond milk. Pour into the skillet and gently scramble until just set.
4. Top & Serve – Remove from heat and sprinkle with queso fresco and cilantro. Serve with avocado slices and warm corn tortillas for a protein-packed, South Texas-style meal!

Macronutrient Boost (Estimated per Serving)

✅ Protein: ~50g
✅ Healthy Fats: From avocado, eggs, and queso fresco
✅ Fiber: High from black beans and veggies
✅ Low Saturated Fat: Lean turkey keeps it heart-friendly

🔥 Pro Tip: Want even more protein? Serve with a side of refried black beans or an extra slice of grilled turkey breast.

Would you like a meal-prep version of this? 🌮