Build the power of protein into breakfast

Seven simple ways to prepare eggs

OTTAWA, April 11 /CNW/ - It's time to kick start breakfast routines by cracking an egg each morning!  Appealing to hungry kids and time-strapped adults, eggs offer the best value for money when looking for a nutritious and convenient meal that can be prepared in minutes.  This results in endless options for a healthy breakfast.  Eggs are a rich source of protein providing more staying power than other breakfast choices - making them a great fit for a healthy, active lifestyle.  Egg Farmers of Canada suggests Canadians start hatching a plan today for a protein-packed breakfast that will keep them feeling satiated and energetic throughout the day.

Eggs: a high source quality protein 
The protein found in eggs is the smartest way to start the day because it keeps you feeling fuller longer, providing you with the energy to stay active and focused longer.  Protein helps the body control the rate at which the energy in food (calories) is absorbed and is essential for building and repairing body tissue, making eggs the right choice.  One large grade A egg contains 6 grams of the highest quality protein to help you maintain a healthy and active lifestyle.

An egg a day is OK!
A study by the Harvard School of Public Health examined the association between egg consumption and the risk of coronary heart disease and stroke in women and men.1  The study of 117,000 participants with a 14-year follow up found that eating up to one egg per day is unlikely to have a significant overall impact on the risk of coronary heart disease or stroke, even for people with high cholesterol.

"As our lives become busier and busier, eggs are a great option to turn to for healthy, convenient breakfast options.  They are versatile, widely available and simple to cook in so many ways.  Combined with the many nutrients they offer, the benefits of eggs for a healthy lifestyle are countless," says Bonnie Cohen, M.Sc., Registered Dietitian and Manager, Marketing & Nutrition, Egg Farmers of Canada.  "Studies show that an egg a day is ok, so Canadian families are encouraged to look for ways to add eggs to their breakfast plate."

Egg-nergize morning routines
Egg Farmers of Canada recommends these 7 quick and easy ways to add eggs into morning breakfast routines:

  1. Basic Hard-Cooked Eggs - This classic egg breakfast is perfect for anyone, anytime, anywhere.
  2. Speedy Microwave Egg Strata - In a rush?  With a total prep and cooking time of 6 minutes, start your day with a nutritional, protein-rich breakfast.
  3. Cheese and Vegetable Omelettes - Try serving with a pear, whole wheat toast and a glass of milk for a complete breakfast.
  4. Microwave Egg Cookers: Basic Recipe - For breakfast on the go or a quick bite at the office, satisfy that hunger with the help of these Microwave Egg Cookers.
  5. Basic Stovetop Scrambled Eggs - Trick of the trade: add water instead of milk to make scrambled eggs fluffy and light!
  6. Eggs in a Bread Basket - Flavourful and hearty, this recipe can be served at any meal-time.
  7. Fruity Cottage Cheese Omelette - Substitute your usual breakfast sandwich with this colourful and flavourful morning delight!

These, along with other egg-ceptional recipes can be found on

Nutritional benefits
Eggs are sometimes called "functional foods." These are foods that have demonstrated physiological benefits and/or reduce the risk of chronic disease beyond basic nutritional functions.2  Eggs are a good source of nutrients, containing 6 grams of protein, only 70 calories and some healthful unsaturated fats that provide long-lasting energy for your body.3  Eggs contain 14 key nutrients, including calcium, iron, vitamin A, D, E and B12, which the body needs to attain good, overall health. Canada's Food Guide considers 2 eggs one serving from the Meat and Alternatives food group.

About Egg Farmers of Canada

Egg Farmers of Canada (EFC) is a not‐for‐profit national organization founded in 1972 that represents 1,032 regulated egg farmers in all ten provinces and the Northwest Territories. EFC is dedicated to providing fresh, nutritious and high-quality eggs at reasonable prices to all Canadians. For more information, please visit


1 Hu FB, et al.  A prospective study of egg consumption and risk of cardiovascular disease in men and women.  JAMA 1999:  281: 1387-1394.

2 Agriculture and Agri-Food Canada.  What are functional foods and nutriceuticals?  Accessed March 24, 2011.

3 Harvard Health Publications.  Harvard Medical School.  July 2006. Accessed March 14, 2011.

/NOTE TO PHOTO EDITORS: A photo accompanying this release is available at Images are free to accredited members of the media/


For further information:

For more information or to arrange an interview with Bonnie Cohen, M.Sc., Registered Dietitian with Egg Farmers of Canada, please contact:

Karen Harvey, RD        Jessica Hefele-Lawson
Egg Farmers of Canada        MSL Canada
613.238.2514 ext. 2247        416.847.1327


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