Ah yes, the incredible edible egg!
Eggs truly are packed with nutrients. The Journal of the American Medical Association reports a study which found no relationship between egg consumption and cardiovascular disease, so there's no real reason we can't enjoy a few each and every week.
The egg yolk contains all the fat, saturated fat, and cholesterol in an egg. In 1 large egg, the yolk contains 5 grams total fat, 2 grams saturated fatty acids, 213 milligrams cholesterol, and 60 calories. The egg white contains 15 calories.
Exceptional eggs make a valuable contribution to a healthy, balanced diet. Eggs are nutritious, tasty, versatile and convenient.
Eggs are an excellent source of high-quality protein. They are far less expensive than most other animal-protein foods. Eggs also provide significant amounts of several vitamins and minerals. Although eggs contain a significant amount of cholesterol, they need not be excluded from the diet. Most people can eat eggs in moderation without concern.
Eat Exceptional Eggs!
Dieters who had two eggs with breakfast whittled their waists more than those who ate the same number of calories but had a bagel instead, research published in the International Journal of Obesity says. One caveat: You'll want to limit your eggs to six or fewer per week.
Eggs and Heart Disease Risk
The Journal of the American Medical Association reports a study which found no relationship between egg consumption and cardiovascular disease in a population of over 117,000 nurses and health professionals followed for eight to fourteen years. There was no difference in heart disease relative risk between those who consumed less than one egg a week and those who ate more than one egg a day. The investigators followed 80,082 women for 14 years and 37,851 men for 8 years.
Simply delicious hard boiled eggs: Buy local, organic eggs. Cooked to hard-boiled stage, cool, peel and slice eggs in half. Dust with sweet paprika and salt. These taste simliar to deviled eggs without all the work and extra calories! Organic eggs really have a better flavor than store-bought.
Make the Best Hard-boiled Eggs
First of all, you'll want to use eggs that are several days old. To cook hard boiled eggs that will offer the sunniest of centers, put the eggs in a pan of cold water in a single layer, covered by at least an inch or two of cold water. (Adding a scant tablespoon of vinegar to the water will help keep the egg whites from running out.) Bring bring water to a rolling bowl, then lower to a gentle simmer (if you are using an electric stove with a coil element, you can just turn off the heat) and cook the eggs for 2 minutes. Turn the heat off. Cover the pan and let stand for 12 minutes. Transfer the eggs to cold water and let them soak until cooled. Peel off the shells and enjoy. Note: They should be eaten within 5 days.
Eggs...they make a healthy breakfast or even a hangover cure and are so versatile! Here are a few pairing suggestions but use your imagination, too!
- Soft boiled eggs and asparagus. Creamy, rich soft-boiled eggs make a great dipping partner for asparagus spears.
- Scrambled eggs and goat cheese. The basic scramble gets a boost with smooth goat cheese. Toss in fresh herbs for the ultimate impressive-but-easy brunch plate.
- Poached eggs and smoked salmon. Simple poached eggs are a wonderful foil for salty salmon. Serve on toasted rye for a satisfying lunch.
- Hard boiled eggs and truffle salt. Sea salt infused with aromatic truffles is a great match for a hard cooked egg, because it enhances the egg's earthiness.
- Baked eggs and ham. You don't need much harm for a big dose of flavor. Combine eggs and a little diced ham in ramekins, and bake at 400 for 15 minutes.
- Dijon Egg Sandwich. Scramble 1/2 cup egg whites in cooking spray. Place on toasted whole wheat English muffin. Spread with 1 tablespoon Dijon mustard and top with 1 ounce reduced fat Monterey Jack cheese and 1/4 cup cubed avocado. Total calories are 386.
Notable Egg Notes
- Fresh eggs are rough and chalky . They will sink and stay horizontal on the bottom of a glass of water. The egg white is viscous and close around the plump yolk. To test an egg for freshness, immerse the egg in a pan of cool salted water. If the egg sinks, it is fresh. If it rises to the surface, it is old.
- Eggs will age more during one day at room temperature than they will in one week under refrigeration. Eggs will only last two to three days without refrigeration.
- When making scrambled eggs, use a small amount of water instead of milk; milk makes the eggs watery and does not blend well. Water makes eggs fluffy.
- When you fry eggs try dropping a small amount of flour into the pan to prevent splattering.
- There is no difference between white eggs and brown eggs in either nutritional content or taste.
- The total digestive time for an egg is four hours.
- The refrigerator shelf life of an egg is approximately 10 to 14 days.
- Do not overcook eggs or the yolk may turn a greenish color as a result of the leeching out of an iron compound. This happens more frequently in older eggs and is harmless. Old eggs are smooth and shiny. They will float in a glass of water. The egg white is watery and the yolk is flat in an egg roughly 3 weeks old.
- Omega enriched eggs: Have you ever wondered how the eggs got to be high in these essential fatty acids? It all starts with chicken feed. Whatever hens eat a lot of, ends up in their eggs. Thus, many farmers are feeding their chickens flax or chia to increase the amount of omega-3 fatty acid in eggs. If too much flax is fed the eggs will have a fishy flavor, this is not the case with chia, however.
Order Up Eggs!
Heading out to eat? Make sure you know how to get what kind of eggs you really want.
- Over easy. A fried egg that is flipped to briefly cook the other side. The yolk is runny and whites just set.
- Over hard. A fried egg that is flipped and both sides are evenly cooked. Yolks and whites are firm.
- Sunny-side up. A fried egg that is flipped and both sides are evenly cooked. Yolks and whites are firm.
Current statistics show that salmonella in eggs causes as many as 125,000 illnesses per year. As a result, protective measures have been enacted by the FDA and the Agriculture Department, which shares responsibility for egg regulation. All egg cartons are now required to have labels stating the following:
- Safe handling instructions to prevent illness from bacteria. Keep eggs refrigerated; cook eggs until the yolks are firm and cook foods containing eggs thoroughly.
- Don't eat cracked eggs or eggs that have been out of the refrigerator for more than two hours.
- A soft-boiled egg is safe to eat as long as it is cooked for at least 3-1/2 minutes. This should raise the temperature of the egg to approximately 140 degrees and will pasteurize it.
- How to tell if your eggs are fresh: A fresh egg should sink at once in a bowl of salted water and lie at the bottom; a bad egg will float.
Eggs are traditionally connected with rebirth, rejuvenation and immortality. This is why they are often associated with Easter. On a more practical level? In the early Christian calendar eggs were forbidden during Lent. This made them bountiful and exciting forty days later. Easter eggs are sometimes decorated with bright colors to honor this celebration. Russian pysanki is one of the most elaborate forms. Conversely, the abstinence of eggs is associated with Lent.
Quick Cooking Tip
To remove egg shells from a batter, use the remaining shell to attract the piece.
Putting on the Ritz Egg Salad Tea Sandwiches Recipe
This truly is a ritzy tea sandwich and so easy to make!
8 hard-cooked eggs
1/2 cup mayonnaise
Salt and pepper to taste
1 tablespoon finely chopped fresh dill
6 tablespoons unsalted butter, room temperature
20 slices best-quality white bread
Peel eggs and place into a medium bowl. Slice eggs and then coarsely mash them with the back of a fork. Add mayonnaise, salt, pepper, and dill; stir until well blended. NOTE: This mixture can be refrigerated, covered, up to two days.
Spread butter onto one side of eash slice of bread. Spread the buttered side of 10 slices of bread with 2 tablespoons egg mixture. Top with remaining slices of bread, buttered side down. Carefully cut the crusts from sandwich with a sharp knife. Cut in half diagonally, then cut in half again. Yields 10 whole sandwiches or 20 halves or 40 fourths.
Substitute mashed potatoes for some of the egg yolks in your deviled-egg recipe to cut both fat and cholesterol. If needed, a drop or two of yellow food coloring ensures just enough color to give your lighter filling the appearance and flavor guests look for in this classic favorite.
Eggs in Baked Potatoes
6 tablespoons grated cheese
6 tablespoons butter
Bake the potatoes, cut off the top and remove half of the inside of potato, in it's place drop an egg raw, salt, caenne pepper, 1 tablespoon cheese in each and 1 teaspoon butter. Put back into a hot oven for four minutes.
Hard Boiled Egg and Blue Cheese Dip Recipe
Blue Cheese Dip pairs wonderfully with a hard boiled egg. Add the citrusy zing of lemon juice and a bit of plain yogurt seasoned with pepper and chives.
6 hard-boiled large eggs
3/4 cup blue cheese
1 teaspoon fresh lemon juice, or to taste
1/3 cup plain yogurt
Salt and freshly milled black pepper to taste
In a food processor puree eggs with blue cheese, lemon juice, yogurt, salt and pepper. Remove to serving bowl, and garnish with chives. Yield: Approximately 1-1/2 cups.
Egg Salad Sandwich Recipe Card
P.S. May is National Egg Month
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