Boiled eggs with cottage cheese, olives, and carrots make for a nutritious and healthy meal, providing essential proteins and vitamins for overall health. Eggs are rich in vitamin B12 and protein, while cottage cheese adds zinc and calcium. Olives offer healthy fats, and carrots are packed with vitamin A. However, excessive egg consumption may lead to increased cholesterol levels. This balanced meal is low in calories, making it ideal for those aiming to maintain a healthy weight.

Ingredients:

• 2 boiled eggs
• 100g cottage cheese
• 50g olives
• 1 grated carrot
• 1 slice of toasted oat bread
• 1 tomato
• 1 cucumber

Preparation:

Boiling the Eggs:

1. Place the eggs in a pot and fill it with cold water until the eggs are fully submerged. Avoid placing eggs directly in hot water to prevent shell cracking.
2. Put the pot on medium heat and wait for the water to boil. Once it starts boiling, slightly reduce the heat and let it simmer gently.
3. Let the eggs boil for 9-12 minutes, depending on the desired doneness (9 minutes for medium-boiled, 12 minutes for fully cooked).
4. Once done, remove the eggs from the pot and transfer them to a bowl of cold water to stop the cooking process. Leave them for 5 minutes, then gently peel the eggs.

Preparing the Cottage Cheese Mixture:

1. In a medium-sized bowl, place the cottage cheese and mash it with a fork.
2. Add the chopped olives and grated carrot to the cheese. You can choose green or black olives based on your preference.
3. Stir the ingredients together until fully combined, giving the mixture a creamy texture and delicious flavor.
4. If desired, you can enhance the taste by adding a drizzle of olive oil or a pinch of black pepper.

Toasting the Oat Bread:

1. Heat a small amount of olive oil in a non-stick pan over medium heat.
2. Place the oat bread slice in the pan and toast it for 2-3 minutes until golden and crispy. Flip it to toast the other side as well.
3. Once toasted, remove the bread from the pan and place it on a serving plate.

Serving:

• Place the peeled boiled eggs on a plate.
• Spread the cottage cheese mixture with olives and carrots over the toasted oat bread.
• Slice the tomato and cucumber and serve them as a side.
• Optionally, garnish the plate with lettuce leaves or parsley for a decorative touch.

Enjoy your healthy and delicious meal!

Cooking Tips:

• Choosing Eggs: Opt for organic or free-range eggs for higher nutritional value.
• Cottage Cheese: Select low-sodium cottage cheese to reduce salt intake. Always check the expiration date before purchasing.
• Olives: Choose natural olives without preservatives for better health benefits.

Recipe Modifications

You can adjust the recipe to suit your personal taste. For example:

• Cottage Cheese Preparation: Add fresh herbs like parsley or dill to the cottage cheese for a new flavor.
• Bread Variations: Instead of oat bread, you can use whole grain or whole wheat bread, which provides more fiber and nutrients.

FAQs

What are the benefits of eating boiled eggs daily?
Boiled eggs are an excellent source of protein and vitamins like B12. They support mental health and muscle growth, making them a great breakfast option.

Can cottage cheese be replaced with another type of cheese?
Yes, you can replace cottage cheese with feta cheese or spreadable cheese, but make sure to choose options with similar nutritional value.

How can boiled eggs be stored?
Boiled eggs should be stored in an airtight container in the refrigerator for up to a week. They can be eaten cold or reheated as desired.

Is this meal suitable for different diet plans?
Yes, this meal is low in calories and nutritious, making it suitable for various diet plans.

What is the best time to eat eggs?
Eating eggs in the morning is an excellent choice as a high-protein breakfast.

Can oats be substituted with other ingredients?
Yes, oat bread can be replaced with whole grain or whole wheat bread.

What are the recommended portion sizes for this meal?
A single serving consists of eggs, cottage cheese, and vegetables. It's important to maintain variety in other meals throughout the day.

Are there any side effects of eating too many eggs?
Excessive egg consumption may lead to increased cholesterol levels in some individuals, so moderation is advised.

Nutritional Values and Benefits

Nutritional values of boiled eggs with cottage cheese, olives, and carrots:

• Boiled Eggs (150 kcal)
  • Protein: 12.5 g
  • Fat: 10.5 g
  • Vitamin B12: 0.6 µg (25% DV)
  • Benefits: Supports mental health and muscle growth.
• Cottage Cheese (100 g, 160 kcal)
  • Protein: 14 g
  • Calcium: 80 mg (8% DV)
  • Benefits: Strengthens bone and dental health.
• Oat Bread (40 kcal)
  • Fiber: 2 g
  • Benefits: Improves digestion and helps regulate blood sugar levels.
• Cucumber and Tomato (40 kcal)
  • Vitamin C: 10 mg (17% DV)
  • Benefits: Boosts immunity and hydrates the body.
• Total Calories: 390 kcal

Additional Health Benefits

The meal of boiled eggs with cottage cheese, olives, and carrots is rich in essential nutrients. Some of its key benefits include:

• Fiber in Oats: Oats are high in soluble fiber, which plays a crucial role in improving heart health by lowering LDL (bad) cholesterol levels. It also aids digestion and helps regulate blood sugar levels.
• Healthy Fatty Acids: Olives contain monounsaturated fatty acids, such as oleic acid, which help reduce LDL cholesterol and support heart health.

This meal provides a perfectly balanced nutritional profile, making it an excellent choice for breakfast.