The Power Rangers emPOWER Movement provides parents and kids the tools they need to work together to grow healthy kids and support healthy communities and demonstrate the Power Rangers values in action.

Emily’s Egg-cellent Eggs in a Nest!

March 1 2011

Did you know that although the brain is not a muscle, you still have to feed it right in order for it to stay strong? Just ask Yellow Ranger, Emily. Although all the Rangers are physically strong, only Emily was able to ignore the Nighlok Negatron’s monster insults that caused the other Ranger’s physical pain. Now, how did she do it?

Emily was taught by her sister how to stop teasing from hurting her by simply not paying attention to it!  And every day, Emily emPOWERS her daily meal choices with a little thing called Omega-3s.

Omega-3s are found in many delicious foods, like eggs and dairy, kiwis, salmon and walnuts! It’s a good mood-maker and brain-booster. Omega-3s will keep you strong and happy all day long! Not only that but add a little to your diet and your Samurai learning abilities, problem-solving skills, focus, memory and brain communication will also be emPOWERED to heightened levels!

We're adding a slice of kiwi - since the Rangers are shooting in New Zealand!

Next time you are wondering what to eat as your morning alarm buzzes and wakes you for school, follow Emily’s Egg-cellent Eggs in a Nest recipe below!

Emily’s Egg-cellent Eggs in a Nest!


1 Organic Egg

1 Slice of Whole Wheat/Grain Bread

1/4 cup Reduced Fat Cheddar Cheese (you can use soy or rice cheese)

½ tablespoon of Oil

Salt and Pepper

1 Kiwi



Cut a 1 to 2 inch hole in the center of your bread. Heat a skillet with the oil over a medium flame.  Place the bread in the skillet and after about 2 minutes or until the side facing down is brown, flip the bread and crack the egg in the hole. Season with salt and pepper. Continue to cook, until the egg is almost firm. Flip. Sprinkle cheese on top of the egg and cover with a top. After 2 minutes, or when the cheese is melted, transfer to a plate. Slice the kiwi as your side healthy fruit and more even Omega 3s! ENJOY!


This recipe may contain nuts, wheat, milk, dairy, and other milk products and other allergens that should be avoided if you or your child are allergic.