Nourish Family Connections with Every Bite

Boost social, emotional, and physical health with egg-inspired recipes.

Dine together, shine together. Weekly sit-down meals with family can reduce stress, boost self-esteem and make everyone feel more connected – all while sharing delicious, healthy and easy-to-prepare food.

Give your family the opportunity to refuel and reconnect each week with recipes that bring everyone together. Whether it’s 10 people or two, research shows that those who enjoy frequent meals with others, particularly parents with their children, have better social and emotional well-being, according to the American Heart Association.

In addition to the social and emotional benefits of dining together, shared family meals can help promote healthier choices at the table.

Eggs, for example, can be included as part of a heart-healthy diet that emphasizes vegetables, fruits, nuts and seeds, whole grains, lean protein and fish, according to the American Heart Association. Remember not to isolate just one food – it’s not only about the egg, but also about what’s eaten alongside it. For example, eating eggs alongside foods high in saturated fat – like bacon – is different than eggs eaten with steamed veggies, whole grains or a side of fruit.

For more heart-healthy recipe ideas and conversation starters to make Together Tuesdays a tradition in your household, visit heart.org/together.

Poached Eggs with Pesto Bulgur

Recipe courtesy of the American Heart Association

Servings: 4

• 2/3       cup uncooked instant or fine-grain bulgur
• 1 1/3    cups, plus 2 tablespoons, fat-free, low-sodium vegetable broth, divided
• 1          cup tightly packed fresh basil
• 2          tablespoons chopped walnuts, dry roasted
• 1          small garlic clove, minced
• 1/8       teaspoon salt
• 1          dash cayenne
• 1/2       cup finely chopped yellow or red bell pepper
• 1/4       cup thinly sliced green onions
• 4          cups water
• 1          tablespoon white vinegar
• 4          large eggs
• 1          medium lemon, cut into 4 wedges

In medium saucepan, prepare bulgur according to package directions, omitting salt and substituting 1 1/3 cups broth for water. Fluff with fork.

In food processor or blender, process basil, walnuts, garlic, salt, cayenne and remaining broth until smooth. Stir basil mixture, bell pepper and green onions into bulgur.

In large skillet, bring water and vinegar to boil over high heat. Reduce heat and simmer. Break one egg into cup then carefully slip egg into simmering water. Repeat with remaining eggs, placing in water so they don’t touch. Simmer 3-5 minutes, or until whites are completely set and yolks are beginning to set but aren’t hard. Using slotted spoon, drain eggs well and place on bulgur mixture. Serve with lemon wedges.

Note: White vinegar helps firm egg whites quickly, preventing them from spreading too much.