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Eggs are Recommended as a Nutrient-Rich ‘First Food

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Every bite counts for babies learning to eat

Eggs are for everyone, including babies and toddlers, according to the 2020 Dietary Guidelines Advisory Committee that released its Scientific Report outlining nutritional recommendations. For the first time, this committee, comprised of leading doctors and nutrition scientists, included nutritional guidance for younger children.

The committee recommends eggs as a first food for babies and toddlers since they provide eight essential nutrients that can help build a healthy foundation for life at a time when every bite counts.

Eggs provide nutrition for children and moms-to-be, as well. However, the report found most pregnant women and kids need more choline – an essential nutrient critical for brain health – in their diets.

According to research published in the “Journal of the American College of Nutrition,” 92% of pregnant women do not get enough choline in their diets. Choosing foods high in choline, like eggs, can help pregnant women consume enough of this essential nutrient, helping a baby’s brain and spinal cord develop properly. Just two eggs provide more than half of the recommended daily amount of choline.

At only 70 calories, one egg contains 6 grams of high-quality protein and all nine essential amino acids. Eggs are also a source of vitamin B12, biotin (B7), iodine, selenium, high-quality protein, riboflavin (B2) and pantothenic acid (B5). Additionally, eggs contain lutein and zeaxanthin that can help protect your eyes from harmful blue light that comes from electronic devices.

Lots of parents worry about possible food allergies in their little ones. The committee recommends introducing eggs when your baby is ready for first foods, which may help reduce the chances of developing an egg allergy.

In Your Kitchen

Eggs are a nutritional powerhouse that contribute to health and well-being at every age, and there are plenty of ways to enjoy eggs beyond the basic boiled, scrambled or sunny-side-up. In fact, eggs work well in meals all day long. Toss hard-boiled eggs in a salad, top a sweet potato with an egg for lunch or try a spinach and mushroom frittata for dinner.

Baby-friendly Savory Egg Veggie Pancakes pack in nutrients from whatever vegetables you have on hand and offer a savory twist on classic pancakes. You can add extra toppings like avocado or Greek yogurt for a variety of new textures and flavors.

Another simple way to introduce eggs as a first food is a soft and fluffy egg casserole. You can also incorporate veggies for some added nutrition, since eggs can help you better absorb the nutrients found in vegetables, such as vitamin E and carotenoids like lutein and zeaxanthin.

You can adapt a Veggie Egg Casserole to your child’s development and motor skills by cutting small squares or making a simple mash.

Find more kid-friendly recipes and advice about introducing eggs to your youngest family members at EggNutritionCenter.org.

Veggie Egg Casserole

Recipe developed by Stacey Mattinson, RD
Prep time: 20 minutes
Cook time: 40 minutes
Servings: 4

  • 1/2 sweet onion
  • 1 red, yellow or orange bell pepper
  • 1 head broccoli florets
  • 2 teaspoons canola, avocado or olive oil
  • 1 dozen eggs
  • 2 cups low-fat cottage cheese
  • 1 cup shredded cheese
  • 1 teaspoon baking powder
  • 1 tablespoon flour
  • salt, to taste
  • pepper, to taste
  • Nonstick cooking spray
  1. Preheat oven to 350 F. Grease 9-by-13-inch pan with nonstick cooking spray.
  2. Chop onion and bell pepper to age-appropriate sizes. Pick apart broccoli florets into small pieces and remove most of stems.
  3. Heat medium-sized frying pan over medium heat. Add oil and swirl around pan. Add onions and cook 3-4 minutes until they start to soften.
  4. Add broccoli and bell pepper. Mix with onions and add salt and pepper, to taste. Cook 1-2 minutes then cover with lid to steam another 2-3 minutes until broccoli is bright green. Remove veggies from stovetop.
  5. In large mixing bowl, beat eggs. Add cottage cheese, shredded cheese, baking powder and flour. Add veggies and salt and pepper, to taste.
  6. Transfer to prepared pan and bake 40 minutes.

Savory Egg Veggie Pancakes

Recipe developed by Min Kwon, RD
Prep time: 5 minutes

Cook time: 10 minutes
Servings: 1

  • 1/2 teaspoon oil or butter
  • 1 egg
  • 1 tablespoon milk or breastmilk
  • 3 tablespoons cooked or raw vegetables, chopped or grated
  • 1 tablespoon flour
  • 1 teaspoon ground flaxseeds
  • 1/4 teaspoon herbs or spices, such as cinnamon, curry powder,
  • cumin, oregano, turmeric, etc.
  1. In 6-inch nonstick pan, heat butter or oil over medium-low heat, tilting pan to coat bottom.
  2. In bowl, beat egg and milk until blended. Add vegetables, flour, flaxseeds and herbs; stir to combine. Pour mixture into heated pan, spread evenly (don’t stir) and cook batter 1 minute, or until bottom starts to set.
  3. Flip and cook other side until lightly browned. Remove from pan. Once cooled, slice into desired shapes and serve.

Surrey604 is an online magazine and media outlet based in Surrey, BC. Through writing, video, photography, and social media, we secure an intimate reach to the public. We promote local events and causes.

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This Surrey cafe offers a delicious Bombay brunch

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Bandra Cafe
Marco Ovies / Surrey604

Tucked away on the edge of the Strawberry Hill Shopping Centre is Bandra Cafe, one of the best places for brunch in Surrey. It offers unique menu items that are not only full of flavour but are pretty just to look at. If you’re looking for something different than your basic pancake breakfast, this is the place for you. 

Bandra Cafe serves Bombay-style cuisine that is chock full of flavour and spice. On our visit, we ordered the Bandra Benny and it did not disappoint. Just like your standard eggs Benedict it came with poached eggs, bacon, and hollandaise sauce, but was served on top of chili-cheese toast. It gave it the perfect kick that you wouldn’t normally find in an eggs Benedict, setting Bandra Cafe apart from all the other brunch spots in the city. On the side, there were crispy potato wedges and some sliced avocado. 

Bandra Cafe

Bandra Benny (Marco Ovies / Surrey604)

We also ordered their dalgona coffee, which we had never tried before. It came with whipped coffee on top of steamed milk. Our waiter politely helped us out and instructed us that we needed to stir the drink (we had just gone right in for the sip and it left us with a coffee mustache that wasn’t noticeable until we got home). The drink both looked impressive and tasted great. 

Bandra Cafe

Dalgona coffee (Marco Ovies / Surrey604)

But Bandra Cafe doesn’t just do eggs Benedict. They also serve kanda poha (a popular Bombay breakfast with flattened rice, onions, peanuts, herbs, and spices, topped with coconut and sev), Kheema Par Eedu Skillet (kheema, potato salli, fried eggs, and pav bread, described on the menu as the “Bombay breakfast of champions”), and even a vegan platter (avocado, grilled tofu, vegetables, and salad with tahini almond dressing). You can also order small bites and drinks to share if you’re coming to visit later in the evening with friends. 

The cafe itself is very modern looking with a plant wall at the entrance with a neon sign that reads “Good Brews, Good Bites.” The service was excellent and we’re excited to go back again to try the rest of their menu. 

Bandra Cafe is open Monday to Thursday from 11am to 10pm, and Friday to Sunday from 11am to 11pm. 

Bandra Cafe

 

Address: 7310 #110 120th St.

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6 of the best sushi restaurants in Surrey

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best sushi restaurants in Surrey
Sushi from Sushi California and Sushi Street (@sushicalifornia_surrey; @sushistreet_surrey / Instagram)

There are so many different sushi spots in Surrey that sometimes it can be hard to choose. That’s why we’ve created a list of the best sushi restaurants in Surrey to satisfy your next sushi craving. 

 

MaguroGuy Sushi and Grill

 

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MaguroGuy has an excellent assortment of sushi and delicious Japanese dishes. We’d recommend visiting for their lunch special Udon Set which comes with a dynamite roll, tuna, salmon, and ebi nigiri, tempura, Seafood udon (small), and a green salad.

 

Sushi Mori

What makes Sushi Mori so special? Well for starters there is a tree in the middle of the restaurant. They also make some great sushi and have plenty of specialty rolls to try like their Spicy Sunflower Roll which has crab meat, cucumber, avocado, and prawn tempura covered with spicy salmon and topped with tempura flakes, shredded red beet, spicy mayo, and aioli sauce.

 

Kami Sushi 

Kami Sushi is the best place to grab a filling and affordable lunch. The best thing to order is one of their lunch combinations that are available from 11:30 to 3:30 pm. We love their combo B which comes with four pieces of sushi, three pieces of their Reno roll, four pieces of the spicy love roll, and tempura udon for $19.95. You get a great assortment of food for a great price. 

 

Sushi California

Sushi California has a great assortment of different rolls, potentially the largest selection in all of Surrey. They have over 67 different rolls you can choose from, and that’s not even including nigiri or any of the other things on their menu. The only other sushi spot that could compete is the next one on our list. 

 

Psi Sushi & Roll

Psi Sushi & Roll is another Surrey favourite that has plenty on their menu. They also have some very unique rolls like their Flying Unicorn Roll which has crabmeat and cream cheese and is deep fried with melted mozzarella cheese. 

 

Sushi Street

 

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If you’re searching for your next picnic meal look no further than Sushi Street. They offer these sushi boxes that can feed one to four people that are perfect to take with you. We’d recommend trying Street Box #2 which can feed up to four people and has a Crazy Roll, Dragon roll, Dynamite roll, Philadelphia roll, Chicken wings, Edamame, vegetable sticks, and five kinds of special sauce. 

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You can order a whole box of sushi from this Surrey restaurant

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Sushi Street Surrey
Sushi Street serves delicious Japanese takeout by the King George Skytrain Station

If you’re looking for the next great sushi spot, look no further than Sushi Street. Located close to the King George Skytrain Station, this place should be your go-to for sushi takeout. 

Sushi Street specializes in only takeout and offers quick and delicious Japanese cuisine. They specialize in bento boxes, sushi combos, and ready-to-eat foods that you can just grab and go. But probably the coolest thing they offer is their sushi boxes.

 

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You heard right, sushi in a box. They offer two different boxes that can feed anywhere from 1 to 4 people. Their Street Box 1 which can feed one to two people has a crazy roll, Philadelphia roll, dynamite roll, chicken wings, edamame, vegetable sticks, and four kinds of special sauce. 

If you’re looking for more food you can get the Street Box 2 which feeds three to four people and has a crazy roll, dragon roll, dynamite roll, Philadelphia roll, chicken wings, edamame, vegetable sticks, and five kinds of special sauce. This is the perfect meal to grab on your way to a picnic over at Holland Park across the street. 

But don’t worry, you can also order individual rolls if you’re just eating for one. They also serve inari which is sushi rice packed into a tofu pouch topped with all sorts of sushi ingredients. We’d recommend ordering the Inari Unagi or the Inari Spicy Salmon. 

 

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While Sushi Street does specialize in takeout, they do have some seats inside to sit down and enjoy your food. But regardless of whetheryou eat in or take out, we promise you’ll love the food. Be sure to visit this new Surrey hidden gem soon!

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This Surrey restaurant is serving up “monster burgers”

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Fab Burgers
Fab Burgers Inc. makes some of the best burgers in Surrey (@fabburgersinc / Instagram)

Located in the heart of Newton is Fab Burgers Inc., the home of Surrey’s “monster burgers.” What is a monster burger you may ask? Well, it’s about as intimidating as it sounds. 

Fab Burger Inc. has six monster burgers on their menu, and one of their most famous ones is the Fab Meaty Muncher which comes with breaded crispy chicken, a beef patty, chicken bacon, cheddar cheese, purple slaw, pickles, tomatoes, an onion ring, and their signature FAB sauce. It’s piled high and requires some maneuvering to be able to take a bite. 

 

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If that’s still a little too small for you, you can order their Sweet Temptation Burger which comes with three patties of your choice of chicken or beef (yes you heard right, three patties), topped with lettuce, sauteed onions, tomatoes, mozzarella cheese, and finished with barbeque sauce. It’s the biggest burger on their menu and definitely deserves the name “monster burger.”

But don’t worry, they also serve regular-sized burgers for those who don’t have a monster appetite. The Flamin’ Nacho Burger is a fan favourite and has a beef patty topped with fresh salsa, onions, jalapenos, sour cream, guacamole, nacho chips, and topped with cheddar cheese.

 

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If burgers aren’t your thing, Fab Burger Inc. also sells other foods like Chicken and Waffles and BBQ Lamb Chops which are marinated with their in-house blend of seasonings and sauces and served with fries, coleslaw, and a drink.

 

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So whether you’re craving a monster burger, or just want something on the smaller side to eat, Fab Burger Inc. has it all. Be sure to visit the next time you’re craving a good burger. 

Fab Burger Inc.

Address: 7320 King George Blvd #108

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These are the best places to get coffee in Surrey

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best places to get coffee in Surrey
Whether you go to cafés for the atmosphere, food, or coffee, we’re sure there's a café on this list you’ll love. (@coffeemonster_official; @west_village_cafe / Instagram)

You can only drink so much Starbucks before you get sick of it. That’s why we’ve made this list of the best coffee shops in Surrey so you can switch it up. Whether it’s because of the great atmosphere or unique drinks, these are the best places to get coffee in Surrey. 

 

Coffee Monster

If you’re a student in Surrey then you need to visit Coffee Monster. It is the best place to get some late-night studying done. Every table has access to an outlet and it’s open until 10 pm. Plus, they have some delicious drinks like their Spanish Latte which you can order hot or iced. 

 

Bandra Cafe

 

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Bandra Cafe is one of the first Indian-style cafes in the Greater Vancouver area and has some exceptional drinks and eats to show for it. Bandra Cafe tries to copy the vibe of the area in Bombay with the same name by creating a similar atmosphere by having “dark wooden chairs and white table tops” and also by selling “dishes like salli chicken, kheema pan and mawa cake.” This is definitely a very unique cafe that you need to visit. 

 

West Village Cafe

If you’re looking for one of the trendiest cafes in Surrey, then West Village Cafe is the spot for you. With a very clean and minimalistic interior and some fancy food to eat, this might be the fanciest café in Surrey. Not only does West Village Cafe serve your coffee shop classics like lattes and pastries, but they also serve alcoholic drinks and food like tacos, a chimichurri salmon and vegetable bowl, local craft beer on tap, and more! If you’re feeling extra fancy you should head in for one of their Bailey’s coffees. 

 

Espresso Cafe

 

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Espresso Cafe is located in the heart of Newton and has a very homely atmosphere to it. From the fireplace to the home-style baked goods, there is so much to love about Espresso Cafe. We’d recommend ordering one of their filo spinach feta pastries which are delicious. They have an always expanding menu and plenty of specialty drinks on rotation so be sure to visit Espresso Cafe. 

 

The GrassRoots Cafe

The GrassRoots Cafe is a student-owned and operated café located on the Kwantlen Polytechnic University (KPU) Surrey campus. They serve “alcoholic beverages and KPU brewed beer on tap, delicious food, snacks, coffee drinks and healthy alternative options such as vegan and gluten-free meals.” They also host a bunch of different activities like slam poetry, movie marathons, and more! Plus, if you’re a KPU student you can get a 5% discount. 

 

Prairie Cafe

 

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When a café has been around since 1949, then you know it has to be good. Prairie Cafe offers some classic vintage breakfast and coffee. They do classic American breakfast as well as Asian dishes like chicken Teriyaki, wonton soup, and chicken pan-fried noodles. If you’re looking for a blast from the past then you need to visit Prairie Cafe. 

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