One of the most affordable, versatile and healthful meals
begins with an egg. Mixed into a summer strata, combined with cheese,
milk and mix-ins for a quick quiche or scrambled with nature’s bounty
as a satisfying omelet, eggs are an easy way to get a meal on the table
while being creative and guaranteeing nutritious satisfaction.
A single egg contains 13 essential nutrients – including high-quality
protein, folate, iron and zinc – with only 75 calories. Many of the
egg’s valuable nutrients are found in the yolk – lutein, zeaxanthin,
vitamin D as well as healthy fats. Eggs play a role in weight
management, muscle strength, healthy pregnancy, brain function and eye
health!
During the cholesterol craze of the 1980s, Americans came to fear the
egg, thinking it a carrier of bad cholesterol. However, 30 years of
research has not linked egg consumption to heart disease! A 2007 study
published in Medical Science Monitor revealed that eating an egg a day
does not increase risk of heart disease or stroke in health adults.
Actually, eating eggs may help lower blood pressure, the study found.
In fact, eggs are an excellent source of choline, which helps break
down amino acids in the blood that can increase the risk of heart
disease.
Some good things about eggs:
- Watch Your Weight: High-quality protein in an egg helps you feel full longer and maintain peak energy levels.
- Muscle Maintenance: High-quality proteins like those found in eggs may help active adults build muscle elasticity and prevent loss.
- Pregnancy Perks:
Nutrients found in egg yolks promote fetal brain development and
prevent birth defects. Two eggs provide 250 mg. of choline, half the
recommended daily intake for pregnant and breastfeeding women.
- Get Smart: Choline aids adult brain function by maintaining the structure of brain cell membranes!
- See Clearly: Lutein and Zeaxanthin, antioxidants found in egg yolks, help prevent macular degeneration.
Seven Ways To Eat Eggs
- Scrambled – Whipped with a fork
or whisk, made fluffier by the addition of milk, eggs can be scrambled
in butter, oil or non-stick spray and accompanied by any manner of
chopped vegetables, meats and cheeses.
- Boiled
– Bubbled in boiling water for approximately 10 minutes, eggs take on
enough firmness to be made into salads, sandwiches or mixed with mayo.
Simply crack the shell, mash the white and the yolk, and add seasonings
to your liking.
- Fried – Over easy, cooked firm
or still slightly runny, a cooked egg adds flavor and lowfat protein to
homemade Bibimbap (a Korean rice bowl with meat, veggies and an egg on
top) or Chinese Fried Rice (mixed with cooked rice, sauteed scallions,
carrots and cabbage, and a gamut of add-ins from shrimp to tofu).
- Roasted
– Slow-cook a hearty crock-pot chicken or beef stew and place an egg or
two on top for full roasting. They’ll inherit the flavor of the stew
and add creaminess to its consistency when mixed in.
- Soup
– Thicken soup with eggs and lemon and you’ve got a Greek classic known
as avgolemono. Or mix an egg with chicken broth and dumplings for a
homemade version of Chinese Egg Drop Soup.
- Quiche
– Beat three eggs with a cup and a half of milk and a cup and a half of
cheese. Mix in flaked canned fish or chopped, sautéed veggies. Pour the
mixture into a prepared crust (or for weight-conscious eaters, skip the
crust altogether!) and bake until set. Serve warm or cold, with a light
summer salad.
- Strata – Cube day-old bread and
fill a rectangular glass baking dish. Separately, mix several eggs,
cheese, Dijon mustard, spices and other mix-ins (smoked salmon, chopped
tomatoes, onions, your choice!). Pour the mixture over the bread and
cover with plastic wrap. Let sit 8 hours or overnight in the
refrigerator. Bake in a 350°F oven until set. Serve warm or room temp.
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