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British Columbia Egg Marketing Board www.bcegg.com

Alberta Egg Producers www.eggs.ab.ca

Saskatchewan Egg Producers www.saskegg.ca

Manitoba Egg Farmers www.eggs.mb.ca

Egg Farmers of Ontario www.getcracking.ca

Fédération des producteurs d’œufs de consommation du Québec www.oeuf.ca

New Brunswick Egg Producers www.nbegg.ca

Nova Scotia Egg Producers www.nsegg.ca

Egg Producers of Prince Edward Island www.eggspei.ca

Egg Producers of Newfoundland and Labrador www.nleggs.ca

Egg Farmers of Canada www.eggs.ca

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• B R E A K F A S T •

eggs make it easy

Protein, essential for building and repairing muscles

Choline, an essential nutrient shown to play a strong role in brain function

Lutein and zeaxanthin to help prevent age-related macular degeneration

Vitamin A to help maintain healthy skin and eye tissue

Vitamin B12 to help protect against heart disease

Vitamin D for strong teeth and bones

To learn more about the many benefits of eggs visit eggs.ca.

eggs: what’s in them for you?

4quickfamily-friendly recipes

for more information, contact:

Visit us on Facebook!www.facebook .com/eggs

The recipes inside call for large size eggs.

† The Heart & Stroke Foundation’s registered dietitians have reviewed this product to ensure it meets the specific nutrient criteria developed by the Health Check™ program based on the recommendations in Canada’s Food Guide. A fee is paid by each participating company to help cover the cost of this voluntary, not-for-profit program. See healthcheck.org.

Eggs are a healthy part of a balanced diet. That’s why both the Heart & Stroke Foundation’s Health Check™ program and Canada’s Food Guide include eggs as part of a healthy lifestyle.

1 Pollitt E, Mathews R. Breakfast and cognition: an integrative summary. Am J Clin Nutr 1998;67(suppl):804S-13S

eggs make breakfast quick and easyWith your busy lifestyle, finding the time to prepare nutritious and delicious breakfast meals can be a daunting task. But it doesn’t have to be this way. Easy to prepare and

quick to cook, it’s time to consider eggs for your family’s next breakfast.

eggs make the gradeResearch shows that eating a well-balanced breakfast, like one that includes eggs, can increase a child’s concentration level and attention span. This can in turn help improve

memory, problem-solving skills, school attendance and test scores.1 So before you send them off to school, fill their tummies with the nutritional goodness of eggs.

the power of proteinChildren need proper nourishment to help provide them the mental and physical

energy to be at their best. That’s why it’s important to start their day off right with a good breakfast that is high in protein—like eggs.

So the next time you need to make a nutritious, delicious breakfast in no time flat, why not consider eggs? The benefits are undeniable.

Visit eggs.ca for more breakfast ideas you and your family will love.

creamy scrambled eggs

4 eggs 43 tbsp milk 45 mL Salt and pepper, to taste 1/4 cup light flavoured cream cheese* 50 mL1 tbsp chopped fresh parsley (optional) 15 mL Cooking spray

2 eggs 21/2 tsp dried oregano or basil (optional) 2 mL8 slices pepperoni 82 tbsp shredded part skim Mozzarella cheese 30 mL3 tbsp pizza or pasta sauce (warmed if desired) 45 mL Cooking spray

PR EPA R ATION : 4 MINU TES • CO OK ING : 4 MINU TES PR EPA R ATION : 4 MINU TES • CO OK ING : 3 MINU TES

b.e.a.t. in a pocket

2 slices cooked reduced-sodium strip bacon, chopped 2 slices 4 eggs 4 Salt and pepper, to taste2 whole wheat pocket pitas* 21/2 avocado, chopped 1/21 tomato, sliced 1

Pinch of salt1/4 cup whole grain croutons 50 mL1 egg 11 slice extra lean back bacon, chopped 1 slice1 tbsp shredded Cheddar cheese 15 mL Salsa (optional)

Warm bacon in non-stick skillet over medium heat.

Whisk together eggs, salt and pepper in bowl; pour into skillet. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains, about 4 minutes. For a quicker option cook eggs in the microwave using a microwave-safe mug.

Cut pitas in half and open halves. Divide egg mixture between pita halves; add avocado and tomato.

* Substitute whole wheat tortilla for the pita and roll it up to take with you.

Sprinkle salt in bottom of microwaveable mug. Add half of the croutons.

Using a fork, whisk together egg, bacon and cheese in bowl; pour into mug. Top with remaining croutons. Cover lightly with plastic wrap; place in microwave. Microwave on HIGH until egg is set, about 1 minute. Let stand for 20 seconds before removing mug.

Egg cooker option: Sprinkle salt in bottom of egg cooker; layer ingredients as per recipe. Place lid on cooker base, lining up notches. Twist to secure and place in microwave. Microwave on HIGH for about 50 seconds or until egg is set. Let stand for 20 seconds before removing from egg cooker.

Spray non-stick skillet with cooking spray. Heat over medium heat.

Whisk together eggs, milk, salt and pepper in bowl; pour into skillet. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Add flavoured cream cheese and cook until eggs are thickened and no visible liquid egg remains. Sprinkle with parsley, if using.

*Flavoured cream cheese options: chive and onion, garden vegetable, herb and garlic, roasted red pepper, smoked salmon, spinach, sundried tomato and basil.

Spray small non-stick skillet with cooking spray. Heat over medium heat.

Whisk together eggs and oregano or basil, if using, in bowl; pour into skillet, stir and top with pepperoni and cheese. Cover and cook until eggs are set and cheese is melted, about 3 minutes. Slide out onto plate; serve with sauce.

PR EPA R ATION : 8 MINU TES • CO OK ING : 5 MINU TESPR EPA R ATION : 5 MINU TES • CO OK ING : 1 MINU TE

quick morning pizza

NuTriENTS pErSErViNg:

speedy microwave egg strata

Tip: To substitute plain cream cheese for flavoured cream cheese; add 1/4 tsp (1 mL) of your favourite herb or spice (e.g. dried basil, chili powder, cumin, dried oregano or thyme).

Tip: Get creative with your pizza by combining your favourite meats, cheeses, and veggies.

Tip: You can tell if an avocado is ripe by its colour. The more brown the avocado, the riper it is.

Bacon, scrambled Eggs, Avocado and Tomato all in a pita pocket. A healthy breakfast you or your family can enjoy at home or eat on-the-go.

Have some fun with your scrambled eggs by adding flavour with your favourite cream cheese.

This delicious take on pizza will have both little and big kids smiling. if desired, cut pizza into wedges or thick strips for easy dipping.

Here’s a fun way to eat your favourite breakfast items. You can make this recipe using an egg cooker or a microwave-safe mug.

Visit eggs.ca for ingredient substitution suggestions.

Visit eggs.ca for recipe variations.

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Calories: 240Fat: 16 gSodium: 450 mgCarbohydrate: 7 gFibre: 1 gprotein: 19 g

NuTriENTS pErSErViNg:

Calories: 210Fat: 14 gSodium: 280 mgCarbohydrate: 5 gFibre: 0 gprotein: 16 g

NuTriENTS pErSErViNg:

Calories: 200Fat: 11 gSodium: 230 mgCarbohydrate: 18 gFibre: 4 gprotein: 11 g

NuTriENTS pErSErViNg:

Calories: 190Fat: 12 gSodium: 260 mgCarbohydrate: 8 gFibre: 2 gprotein: 13 g