Last year, my family and I moved out to a 5-acre property. In addition to acquiring A LOT more property than we were used to in the city, we also acquired a hen-house full of more chickens (we owned 4 at our old home). We now get up to 10 eggs a day and my interest in egg-based meals continues to increase… along with the cheapest price on egg cartons as we gift them to others.
Unfortunately, eggs have been the source of much confusion in the nutrition world. It’s good for you, it’s not, it’s good for you, it’s not…..Or, just eat the eggs whites for the protein but don’t eat the yolk. There was even a commercial creatively crafted to communicate this confusion: https://www.youtube.com/watch?v=5Ua-WVg1SsA. (It’s hilarious if you have a minute!)
So, what do we know about eggs? One large egg provides 70 calories and 6 grams of protein. It does have 5 grams of fat with only 1.5 grams coming from saturated fatty acids. (The type of fat that can increase LDL cholesterol or the “bad” cholesterol in the body if consumed in excess). In addition, eggs are a significant source of riboflavin (vitamin B2), vitamin B12, biotin (the supplement everyone seems to take for their hair and nails), zinc, selenium (which acts as an antioxidant in the body), and choline (important nutrient for brain development and cognitive function)…to name a few. As you can see, eggs are a nutrient-dense food, meaning you get a lot of “bang for your buck” when you eat an egg.
What’s even more notable is that many of these nutrients are found in the yolk. That beautiful yellow color represents a host of different nutrients. This also includes the phytochemicals lutein and zeaxanthin studied for their antioxidant properties and contributions to decreasing risk for age related eye issues such as macular degeneration and cataracts.
And what about the cholesterol? Eggs contain 185 mg. cholesterol per large egg. If your doctor has recommended a decrease in your cholesterol intake, simply reduce your intake to one egg yolk each day and add additional egg whites to increase the protein content of the meal. However, note that most recent recommendations from trusted associations such as the American Heart Association and the American Diabetes Association do not promote limits on whole egg consumption. Eggs can be a nutritious part of a heart-healthy diet!
Here are a few of the ways we use them in our home:
- Breakfast burritos. Enough said. A multitude of ways to make them and ingredients to put in them. My most recent creation included breaded chicken breast and a touch of maple syrup. I love making these for after practice fueling needs for my kids.
- Baked eggs in a muffin pan. Simply crack each egg into a pre-greased muffin pan and bake at 350 degrees until desired doneness. I would start checking at around 10 minutes. I love these because you get a perfect, round egg.
- Egg salad sandwiches. I mix in a touch of mayo, mustard, salt and pepper to my smashed, hard-boiled eggs. Very simple. They are extremely satisfying for lunches, especially with some whole grain bread. I also like to add a pickle to mine or even some avocado.
I’m always looking for new ideas, so let me know if you have some favorite recipes! Email me at firstname.lastname@example.org. Until then, enjoy your “Incredible, Edible eggs.”
Image by <a href=”https://www.freepik.com/free-photo/view-egg-carton-with-eggs_21473665.htm#query=eggs&position=10&from_view=search”>Freepik</a>