When you think of breakfast food, the egg is probably one of the first things that will come to mind. Eggs are extremely versatile when it comes to the culinary world — they can be hard-boiled, soft-boiled, fried or poached.
Some people even eat them raw just to make sure that they get the full array of nutritional components they have to offer. (It should be noted, however, that organic eggs should be the only eggs that you eat raw to make sure that you’re not exposing yourself to potential disease-causing bacteria.)
Because eggs have been part of the breakfast scene for a long time, it’s not surprising that people have managed to come up with creative ways to enjoy this poultry produce. One example that you’ll surely love is the bell pepper egg bake.
This recipe mixes the concept of stuffed bell peppers and the baked egg, combining the health benefits and flavors of these two ingredients. Try this quick and easy recipe and enjoy this new appetizing and healthy take on this breakfast mainstay.
Scrumptious and Easy Bell Pepper Egg Bake Recipe
Preparation Time: 5 minutes Cooking Time: 25 minutes Serving Size: 3
- Preheat oven to 350°F.
- Put peppers in a small round baking dish. Crack 1 egg into each pepper. Sprinkle with salt and pepper.
- Bake until whites are firm and yolks are still a little runny, about 25 minutes. Sprinkle with chopped fresh herbs of your choice.
You’ll Be Impressed by the Benefits You Can Get From This Simple Recipe
Aside from the fact that this recipe yields a rather beautiful dish, it also boasts the combination of all the nutritional components of its ingredients. Here are some of the health benefits that you can get from each individual ingredient:
- Bell pepper. This vegetable contains a considerable amount of thiamin, niacin, folate, magnesium and copper. The high concentration of these minerals contributes to its ability to aid in the prevention of diabetes, scurvy, cardiovascular diseases and cholesterol buildup.
The consumption of bell peppers has also been observed to help in the maintenance of eye health, preventing both macular degeneration and the development of cataracts. This is mainly because of the high amounts of lutein and zeaxanthin in this colorful vegetable.
Bell pepper also helps in the prevention of anemia, which is the reduced ability of the blood to carry oxygen. Aside from the fact that bell pepper contains a considerable amount of iron, it’s also rich in vitamin C, which helps in increasing the gut’s ability to absorb iron.1
- Eggs. If you’re a fan of eggs, you’ve probably heard all about the campaign against the consumption of egg yolks. This is because of the numerous health claims that say that it poses negative effects on the body. This belief has led to the public’s preference for eating egg white omelets and other egg recipes that exclude the yolk.
What people usually overlook is the fact that when you throw out the egg yolk, you’re also throwing out numerous vitamins and minerals that come with it. Eggs contain vitamins A, D, E and K, omega-3 fats, the antioxidants lutein and zeaxanthin, niacin and folate. These vitamins and minerals help you maintain optimal body processes, such as vision, gastrointestinal function and neurological function (memory and muscle control).
- Fresh herbs. Aside from adding a boost in flavors, using fresh herbs also gives you various nutritional benefits. Various herbs and spices have been observed to assist in the prevention of diseases, cardiovascular conditions and premature aging.
Some herbs that can be incorporated into this recipe are cloves, oregano, thyme and sage, which all give the dish a savory and earthy flavor.
How Can You Handpick the Best Ingredients for This Recipe?
To ensure that you’re getting the best value for your money, here are a few tips to remember when buying the main ingredients for this recipe:
- For eggs, keep in mind that the eggs in the market are not at all equal. Organic eggs will always be superior to eggs produced by hens raised in confined animal feeding operations (CAFO farms).
To make sure that you’re getting the most nutritional value from eggs, purchase organic, free-range or “pastured” varieties from a local farmer. By buying these kinds of eggs, you’re also minimizing your exposure to disease-causing bacteria like salmonella.
- For bell peppers, the first thing you should check is their firmness. Fresh bell peppers are usually firm and have a wrinkle-free texture.2
It is also important that you go for bell peppers grown in organic farms. Bell peppers are part of EWG’s 2016 Dirty Dozen list, which means that conventionally grown varieties of this produce contain high amounts of harmful chemicals from pesticides and herbicides.
By choosing organically grown bell peppers, you’re minimizing the risk of accidentally ingesting chemical residues, which can alter essential body processes and even lead to damaging diseases.
Sources and References