It’s that time of year when we look for meals that are light, fresh and easy to cook. Look no farther than the eggs in your refrigerator for foods that are nutritious and bladder friendly, but often low in calories. Naturally alkaline (with a pH of about 8), egg whites can help neutralize the bladder-provoking acids in other foods you may be eating. Egg whites can also easily fit into a vegetarian IC diet, providing a source of protein that is both meat-free and soy-free.
Eggs contain several nutrients that are especially important for people with chronic illnesses. The selenium and zinc for instance, promote tissue repair and aid cell growth. Eggs are a good source of niacin and iron– nutrients involved in the formation of red blood cells and transport of oxygen to the tissues.
A whole egg contains a fair amount of vitamin B12 too. Vitamin B12 is especially important for vegetarians because, although a form of it may be in vegetables, that form cannot be utilized by humans. Only the form of vitamin B12 found in animal products can be effectively used by the human body. Vitamin B12 is a vital part of numerous chemicals needed by the body and is utilized in every cell.
Concerned about cholesterol? While eggs are certainly nutritious they do have one huge drawback: they have more cholesterol than any other food in the typical American diet. A large egg yolk can have a whopping 215 mg. of artery-clogging cholesterol. An easy fix for recipes is to ditch the egg yolks but keep the whites. In many baked goods, you can even substitute two egg whites for each whole egg called for in the recipe.
As a quick snack, half a hard-boiled egg serves up protein without a lot of calories. Extra protein can be added to vegetable dishes by topping with chopped eggs. Protein-laden snacks before bed (as opposed to sugary ones) seem to aid some IC people get a better night’s rest and have a flare-free start on the next day. Just why this happens is not known, but the phenomenon has been noticed by enough people that it’s worth mentioning (and worth a try if your usual habits include a bedtime snack).
Yet, it’s at breakfast that eggs really shine. From scrambled eggs with bacon (nitrite free, of course) to a light, springtime quiche, IC patients can easily prepare a meal that is rich, flavorful and not bladder irritating.
Here are some quick Egg recipes from The IC Chef Cookbook to enjoy!
Asparagus Quiche
- 1⁄2 to 3⁄4 lb. asparagus, trimmed, chopped water
- 2 tbsp. butter
- 1⁄2 cup chopped mushrooms
- 4 green onions, with green, thinly sliced (if can tolerate)
- 1 1⁄2 cups shredded mild Cheddar cheese
- 4 large eggs
- 1 1⁄2 cups half-and-half or whole milk 1⁄2 tsp. salt
- 1/8 tsp. ground black pepper (if can tolerate)
- dash nutmeg (if can tolerate)
- 1 (9 inch) unbaked pie crust (I make my own)
- 1/4 cup cooked green peas (optional)
- edible flowers
- fresh herbs
In a saucepan, cover asparagus with water. Bring to a boil over high heat; reduce heat, cover, and cook for 5 minutes. Drain and set aside. In a skillet, heat butter over medium-low heat; add mushrooms. Sauté until mushrooms are tender; add green onions and cook for 1 minute longer. Set aside.
Baked pie crust at 375° for 8 minutes. Remove from oven and reduce oven temperature to 350°. Arrange vegetables and shredded cheese in pie pastry. Whisk together the eggs and half-and-half; add salt, pepper, and nutmeg. Pour egg mixture over the vegetables. Place the filled pie shell on a large cookie sheet or jelly- roll pan. Place in the oven and cook for 45 to 55 minutes, or until a knife inserted in the center comes out clean. Top with a handful of cooked peas and your choice of edible flowers and/or herbs to make a truly spectacular breakfast.
Broccoli Quiche
- 2 tbsp. butter
- 1 onion or chives, minced (if can tolerate)
- 1 tsp. minced garlic
- 2 cups chopped fresh broccoli
- 1 (9 inch) unbaked pie crust (I make my own) 1 1⁄2 cups shredded Mozzarella cheese
- 4 eggs, well beaten
- 1 1⁄2 cups milk
- 1 tsp. salt
- 1⁄2 tsp. black pepper (if can tolerate)
- 1 tbsp. butter, melted
Preheat oven to 350 degrees F (175 degrees C). Over medium-low heat melt butter in a large saucepan. Add onions, garlic and broccoli. Cook slowly, stirring occasionally until the vegetables are soft. Spoon vegetables into crust and sprinkle with cheese. Combine eggs and milk. Season with salt and pepper. Stir in melted butter. Pour egg mixture over vegetables and cheese. Bake in preheated oven for 30 minutes, or until center has set.
Egg Scrambles
Zucchini Basil: Sauté thin slices of zucchini (1⁄2 cup) in olive oil with a sprinkle of garlic & dried basil. When the zucchini is almost cooked, add one whole egg & one egg white (beaten) and an oz. of low fat shredded Mozzarella. Cook to desired texture.
Turkey/Broccoli/Cheese: Heat 1 tsp. of Land O’Lakes butter with canola in a small frying pan. Add 1⁄2 cup fresh or frozen broccoli florets & cook until soft. Take out 1-2 slices of Hormel Naturals® Oven Roasted Turkey, cut it into 1″ square pieces, & add them to the skillet to heat them up. Then add the beaten egg (1 whole egg, 1-2 egg whites), and 1 oz. shredded Mozzarella. Cook until eggs are done.
Asparagus, Mushroom & Cream Cheese: Cut asparagus into 2″ long pieces, cut a mushroom into thin slices. Sauté asparagus in butter or oil until tender crisp, sauté mushrooms until lightly golden. Then add the beaten egg and a tbsp. of Philly light 1⁄3 less fat cream cheese’ & cook until eggs are done to your preference. Be sure to use the cream cheese in the block form not the tub, which has acidic preservatives.
Red Bell Pepper, Pinto Beans, Corn Tortilla, Mozzarella: Cook diced red bell peppers (1⁄4 cup) in canola oil until soft, add 1/2 cup pinto beans (Safeway Organics is a good brand with no preservatives) & heat through. Add thin strips of corn tortilla (be sure to buy an acid- free tortilla–Trader Joe’s truly handmade corn tortillas), & cook until golden brown. Add beaten egg (1 whole egg, 1 egg white) & 1⁄4 cup Mozzarella. Cook evenly. Serve with a spoonful of Philly
Adapted from Great Ways With Eggs – Fresh Tastes By Bev
