Have An Egg-cellent Easter!

By: Jacqueline Gomes, RDN, MBA

As Easter Sunday marks the end of Lent, you may be looking forward to indulging in chocolate, hunting for Easter eggs or planning a family celebration! Lent is a period of time observed for 40 days before Easter and typically involves fasting or more commonly today giving up something that may not suite us as well as we think. However you plan to spend your Easter celebration, remember that you can enjoy some of your favorite treats while still maintaining balance within your diet. Did you know? The first chocolate egg dates back to the early 1800s!! What’s your favorite? Plain, peanut butter filled, other?

Why Eggs? Eggs are traditionally associated with “new life” or rebirth which is synonymous with Easter.


Tips to managing Easter Treats…

  • Choose Dark Chocolate (70% cocoa or more), dark chocolate contains more heart healthy flavonoids than milk chocolate.
  • Set aside the portion you wish to consume, and put away other chocolate so it is out of sight and out of mind!
  • For children, offer chocolate only after a healthy food has been consumed for instance, after dinner.


Eggs & Shaved Brussels Sprouts

Servings: 3

Total time: 15 minutes

*Recipe for Brussels Sprouts


  • 1 tsp olive oil
  • 1 clove garlic, finely chopped
  • 2 cups shaved Brussels sprouts
  • 1/2 tsp lemon juice
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp kosher salt
  • 1/4 tsp dried thyme
  • 1 pinch crushed red pepper flakes
  • 1 cup cannellini beans rinsed and drained
  • 3 eggs, poached



  1. In medium skillet, heat olive oil on medium-high heat. Add garlic and cook for about one minute or until garlic becomes fragrant.
  2. Add Brussels sprouts, lemon juice, black pepper, salt, thyme, and red pepper flakes and cook 5-7 minutes, until tender. Throw in beans and heat through for 1-2 minutes.
  3. Top each portion of hash with poached egg*.


*Recipe for Basic Poached Eggs


  • 3 EGGS, cold
  • salt and pepper



  1. HEAT 2 to 3 inches of water in large saucepan or deep skillet to boiling. ADJUST HEAT to keep liquid simmering gently.
  2. BREAK eggs, 1 at a time, into custard cup or saucer. Holding dish close to surface, SLIP egg into water.
  3. COOK eggs until whites are completely set and yolks begin to thicken but are not hard, 3 to 5 minutes. Do not stir. LIFT eggs from water with slotted spoon. DRAIN in spoon or on paper towels. TRIM any rough edges, if desired. SPRINKLE with salt and pepper. SERVE immediately.

Source:  IncredibleEgg.org