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Take a Bite: Eggs

Updated 8:29 AM CST, Mon, Apr 18, 2011

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The first, most important thing to know about eggs is that they are an extremely healthy food!  You can eat one or two eggs a day, and it is not dangerous to your heart health. The yolks are especially healthy so no more egg-white-only omelets please!

 
Whole eggs contain:
  • lutein for eye health
  • vitamin D and phosphorous for bone health
  • choline for brain health
  • Plus eggs are a weight loss food! Each egg is only 70 calories and is high in protein (6 grams/egg).  A recent study found when you eat an egg breakfast it may curb your appetite naturally and help you eat 260 calories less throughout the day.
Here are some frequently asked EGG questions:
 
Q: How do you hard-boil the perfect egg?
 
A: For perfect hard boiled eggs, place them in a pot and cover with 1 inch of water. Over medium heat bring them to a boil, turn off the heat, cover and let them sit for 15 minutes. Put them into ice water for a few minutes and store them in the fridge for up to 7 days. To avoid the green ring around the yolk do not over-cook them! The green ring is a chemical reaction of the iron in the yolk and the sulfur in the white that happens if they are cooked too long. The cold ice bath helps stop the cooking and prevents the green ring (which is safe but unsightly.)
 
Q: Are brown eggs better for you than white?
 
A: No, brown & white eggs have the same nutrition. Brown eggs come from brown-feathered hens while white eggs come from white-feathered hens.
 
Q: How are organic eggs different from conventional eggs?
 
A: Organic and conventional eggs are both nutritious. Organic eggs come from hens that a) are fed organic feed, b) have access to the outdoors and c) are not given antibiotics while conventional hens/eggs do not have to meet these standards.
 
Q: Should I by omega-3 enhanced eggs?
 
A: Omega-3 enhanced eggs come from hens fed a feed high in flax, marine algae or fish oil. Fish is still a better source of omega-3; One egg has the omega-3 equivalent to only about 1 tablespoon of salmon.
 
Here are 7 great ideas for hard-boiled eggs:
 
1) Breakfast Sandwich: Put a sliced hard-boiled egg onto a 100% whole grain English muffin with a slice of 2% cheddar. Serve with an apple.
 
2) Express Egg salad Lunch Kit: Make egg salad with light mayo, mustard, celery, salt & pepper. Bring it to lunch with whole grain crackers, carrots and cucumber.
 
3) Deviled Egg: Cut a hard-boiled egg in half lengthwise, pop out the yolk and mix with light mayo & yellow mustard. Put yolk mixture back into the egg white and top with salt, paprika and chives.
 
4) Spinach Salad: Toss baby spinach, sliced mushrooms, sliced red onion, sliced hard-boiled eggs and light French dressing. 
 
5) Nicoise Salad (French Cobb Salad): Toss chopped romaine lettuce, steamed green beans, canned/drained tuna, sliced olives, chopped tomatoes, sliced hard-boiled eggs and vinaigrette.
 
6) Grated Egg: Grate a hard-boiled egg with a cheese grater over grilled or steamed asparagus. Delicious!
 
7) Pesto & Egg Pizza: Top 100% whole grain thin pizza crust with pre-made pesto, spinach, sliced hard-boiled eggs and part-skim mozzarella cheese. Bake in oven according to the pizza crust directions until cheese is melted & bubbling.
 
*Egg-Lovers Recipe Extra: Wish you could easily travel with baby omelets? Try…
 
Mini Muffin-Cup Omelets
 
Preheat oven to 350 degrees F. Line 6 muffin cups with foil liners and mist each with cooking spray. Whisk 6 eggs, 1 cup chopped veggies (such as broccoli) and 1/2 cup shredded cheese (such as cheddar). Pour mixture into 6 muffin cups and bake for 25 minutes. Enjoy immediately or refrigerate for up to 5 days. Note: Can also freeze leftovers for up to 6 months. Each one has about 110 calories and 8 grams protein.
 

First Published: Apr 18, 2011 1:44 AM CST
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