Are eggs good for kids?

Yes! Eggs are packed in nutrients, can be used in many recipes and have simple substitutes for those with allergies.

By Shirley Li, CHOC clinical dietitian

How can eggs help with diet and nutrition in kids?

Eggs are rich in nutrients: Eggs have lots of amazing nutrients in them, like protein, vitamins (like A, B12 and folate), minerals (such as iron and zinc), and special substances called antioxidants that help keep your body healthy.

Eggs are a high-quality protein: Eggs have protein that’s really good for you because it has all the important building blocks your body needs. This makes eggs a great choice for getting protein, especially if you don’t eat meat or other animal products.

Eggs area a great source of choline and biotin: Eggs are one of the best foods for getting choline, which is really important for your brain, liver and metabolism. It’s especially important for pregnant women because it helps their baby’s brain grow properly. Biotin, which is a nutrient that helps keep your hair, skin and nails healthy. So eating eggs can help you look and feel your best!

What are some substitutes for eggs if my child has an allergy?

Don’t worry if you can’t eat eggs or if you’re cooking for someone who can’t have them. There are lots of egg substitutes available, either at the store or you can even make them at home!

• Flaxseeds or chia seed “egg”: mix 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water. Let it sit for a few minutes until it thickens to an egg-like consistency.
• Banana:  1/2 ripe banana  mashed = 1 egg
• Applesauce: ¼ cup of applesauce = 1 egg
• Silken tofu: ¼ cup of pureed = 1 egg
• Yogurt or buttermilk: 1/4cup yogurt/buttermilk =1 egg
• Aquafaba: 3 tablespoon = 1 egg

Learn about other egg substitutes.

I love to cook and spread my family’s culture with cuisine. How can I incorporate eggs into my daily cooking routine?

Besides being a tasty breakfast food, eggs are also used in cooking and baking. They’re like little kitchen helpers because egg yolks contain something called lecithin, which helps ingredients stick together. That’s why eggs are often used to make things like mayonnaise and hollandaise sauce. And did you know that egg whites are great for making fluffy pancakes and delicious macarons?

Steamed eggs
Prep time: 10 min    Cook Time: 10 min      Total time 20 min  
Ingredients:

• 4-5 large eggs
• 1 cup water (or anchovy broth/ dashi broth) adjust per taste
• ¾ tsp salt (or fish sauce)
• 2 tbsp chopped scallion
• 1tsp sesame oil – optional

Instructions:

1. Beat the eggs with a fork/spoon/chopsticks
2. Run the mixture through a sieve to beak if down into a smooth liquid consistency. Mix the beaten eggs well with the anchovy broth or water, salt or fish sauce
3. Lightly oil your pot or bowl with ½ tsp sesame oil or cooking oil. If using an earthware, start heating it while preparing the egg mixture

Use one of the following cooking methods depending on the cookware used:

Earthenware/ceramic pot (stove-top proof):

1. Add the egg mixture to the pot. Cover, and simmer. When the eggs start to set at the bottom, stir, and reduce the heat to medium low or low (if your stove is high strength). Cover, and continue to simmer for about 5 to 7 minutes, stirring a couple of times, gently stirring the eggs in a circling motion with a spoon.
   
2. Check the eggs, and cook longer if needed. You can add the scallion with a couple of minutes left or after the egg is done. Drizzle the optional sesame oil (about 1/2 teaspoon) and/or sesame seeds.

Stock pot:

1. Bring water to a boil in a medium-sized pot. The water should come halfway up the sides of the ramekin/bowl. (Adding a folded paper towel at the bottom will prevent the ramekin/bowl from rattling while the water is boiling.)
2. Carefully place the ramekin/bowl in the pot. Cover the pot and steam for 8 minutes over medium low heat. Make sure the water boils gently.
3. Gently stir the eggs with a spoon. Add the scallions, cover, and steam for an additional 4 minutes or until the mixture is set.

Microwave

1. Place the bowl with the egg mixture in the microwave. Don’t need to cover it. Cook for 2 minutes, and stir. Cook for another 2 minutes, and stir. Check to see if the egg is still runny in the middle, and cook for another minute or until the egg is set in the middle.

Recipe source

Easy Shakshuka
Prep time: 10 min    Cook time: 30 min   Total time: 40 min
Ingredients:

• Extra virgin olive oil
• 1 large yellow onion chopped
• 2 green peppers chopped
• 2 garlic cloves, chopped
• 1 tsp ground coriander
• 1 tsp sweet paprika
• ½ tsp ground cumin
• Pinch red pepper flakes- optional
• Salt and pepper
• 6 medium tomatoes, chopped( about 6 cups chopped tomatoes)
• ½ cup tomato sauce
• ¼ cup chopped Fresh parsley leaves
• ¼ cup chopped fresh mint leaves

Instructions:

1. Heat 3 tablespoon olive oil in a large cast iron skillet. Add the onions, green peppers, garlic, spices, pinch salt and pepper. Cook, stirring occasionally, until the vegetables have softened, about 5 minutes.
2. Add the tomatoes and tomato sauce. Cover and let simmer for about 15 minutes. Uncover and cook a bit longer to allow the mixture to reduce and thicken. Taste and adjust the seasoning to your liking.
3. Using a wooden spoon, make 6 indentations, or “wells,” in the tomato mixture (make sure the indentations are spaced out). Gently crack an egg into each indention.
4. Reduce the heat, cover the skillet, and cook on low until the egg whites are set.
5. Uncover and add the fresh parsley and mint. You can add more black pepper or crushed red pepper, if you like. Serve with warm pita, challah, or crusty bread of your choice

Recipes source

What is the history of an egg?

Throughout history, eggs have played a significant role in human diets and cultures. People have been eating eggs for thousands of years, starting from ancient civilizations like the Egyptians and Greeks. Eggs have been seen as symbols of new life and beginnings, especially in festivals and holidays. In medieval times, eggs were considered a luxury, and only the wealthy could afford them. But as time went on, we learned that eggs are not only tasty but also packed with good stuff like protein and vitamins. Nowadays, eggs are a big part of cooking all around the world, and they’re in lots of yummy dishes, from breakfast to dessert.

Can I have some fun facts about eggs?

All shapes and sizes: Eggs come in many different shapes, sizes, and colors! While chicken eggs are the most common, there are also eggs from ducks, geese, quails, and even ostriches. Some eggs are speckled, while others are solid colors like white, brown, or blue-green.

Strong and sturdy: Despite their fragile appearance, eggs are incredibly strong! The shape of an egg is specially designed to distribute weight evenly, making it surprisingly difficult to break when pressure is applied evenly on all sides.

Egg-cellent art: Eggs are not just for eating – they’re also great for art! You can decorate eggs for holidays by dyeing them in bright colors or using stickers, markers, and glitter to create unique designs. You can also try removing the insides of eggs and painting the shells to make delicate decorations.

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