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I eat eggs. Just this morning I made them Greek-style, scrambled with feta cheese, grape tomatoes, oregano and olive oil. Accompanied by my favorite sprouted whole grain bread, this is probably my most satisfying breakfast…ever!
Unfortunately, eggs became unpopular some years back because they contain cholesterol and it was assumed that eggs contributed to heart disease. I am happy to report that much of the “egg phobia” we once experienced in this country is now going by the wayside. Many experts acknowledge that the cholesterol we get from food, whether from an egg or a scallop, has little effect on blood cholesterol.
In addition to high quality protein, eggs provide a wide array of nutrients like Vitamins A, D, B-12 and iron all wrapped up in nature’s perfect packaging. They are a good value, versatile and delicious! So what’s with people separating the yolk from the whites, which turns a perfect whole food into a partitioned food. Is this really necessary? If your health care practitioner tells you not to eat eggs or if you are allergic to them, then by all means don’t eat them. However, if you are avoiding the yolk because you think it’s not healthy or that it’s full of fat and cholesterol, please think again.
On their own, egg whites are not very nutritious. They do contain some riboflavin and protein, but it’s the yolk that contains most of the good stuff! In fact, while the yolk contains cholesterol, it also contains lecithin, a mixture of phospholipids. Lecithin is found mostly in plants such as soy, nuts and vegetable oils…and in eggs.
More good news: Eggs contain about 5 grams of fat, of which only 1.5 grams is saturated fat. And these days, eggs are available from chickens that are not crowded into small cages unable to move about or attend to their natural pecking. These are called “cage-free” eggs and they’re the only kind of eggs you will find at Whole Foods Market.
I eat brown eggs, white eggs and anything in between. A brown egg comes from a different breed of hen than a white egg. Both taste great and are equally nutritious. What makes the difference in the quality of an egg is the way the hens are raised and what they eat. The natural diet of a chicken is worms, bugs, insects, seeds and grain.
Now to the fun part: How to eat these great little gems. Here are some of my favorite egg dishes:
- Egg salad with celery, mayo, chopped onion and parsley, and a little honey mustard. Try curry powder for a little kick, like in these Curried Egg Salad Sandwiches with Pistachios and Argula.
- Hard boil an egg, cut it in half, spread it with a little bit of salted organic butter and eat while hot (peel the egg carefully!)
- Add boiled, chopped eggs to tuna or chicken salad, or sprinkle over a leafy green salad or cooked vegetables. Try Asparagus with Mustard-Herb Vinaigrette and a chopped egg garnish.
- Make omelets of all varieties:
- Mexican with olives, salsa, and jack cheese
- Greek with feta, spinach, and oregano
- Italian with sliced tomatoes, fresh mozzarella, and basil
- American with diced ham and cheddar cheese
- Make scrambled eggs, and not just for dinner: Scrambled Eggs with Mushrooms and Chives.
- Whip up a Goat Cheese and Zucchini Frittata for a quick and wonderfully delicious meal.
- Assemble a breakfast casserole for an easy entertaining brunch. Choose Mushroom, Tomato and Gruyere or Sausage and Cheddar, and you’ll please a brunch bunch either way.
- Everyone loves deviled eggs! Put a spin on the usual with a Mediterranean version with parsley, capers and anchovies, or Spanish style with chorizo and roasted red peppers.
- Have some Eggs with Lox and Scallions for breakfast next Sunday:
- Make Chocolate Chai Custard and never regret it.
For more egg tips, check out our great Guide to Eggs and tons of recipes featuring the amazing egg.
Do you have a favorite egg recipe? I would love to hear!
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I love Alana’s posts! Always very informative and well-written.
Funny how we’ve come to believe that brown eggs are somehow “more natural”, when in fact many home-grown chickens produce white eggs.
Some great information right before the Spring holidays.
April 6th, 2009 at 7:11 pm
I combine loads of fresh spinach (as much as I can fit in a microwave safe bowl lightly sprayed with nonstick spray) and probably three to four egg whites (from a carton) and microwave for 2 1/2 minutes, then I add fresh chives and feta or goat cheese, and stir to combine. It’s kind of like a spinach soufle. This dish is packed with fiber, vitamins and easily digested protein. It’s the perfect meal and tastes delicious and couldn’t be simpler to make!
April 8th, 2009 at 2:16 pm
I love to use eggs in stratas, stuffings and in just about everything and anything. For breakfast I often make omlets using sausage or bacon
peppers, onion, spinach and asparagus. I like to utilize different kinds of vegetables in my morning omlets and scrambled eggs. That way I get a nutitious breakfast and lots of protein from the eggs. My favourite are Organic Valley brown eggs.
April 8th, 2009 at 3:22 pm
Favorite Egg Recipes:
When I have a ripe avocado handy, I love to make a sandwich of scrambled egg (whatever herb seasonings appeal), avocado slices, reduced-fat cream cheese, and a tiny sprinkling of salt on toasted whole grain bread.
April 8th, 2009 at 3:38 pm
I grew up in Ohio. All eggs were white. I was astonished to discover that white eggs are only seen around here at Easter. What about other parts of the world?
April 8th, 2009 at 3:49 pm
I like to have a egg for breakfast I make myself a low calorie omlet I use a sprinkle of parmesian cheese the reduce fat kind and then I put Mrs. Dash or basil. Then I use the butter spray in a small pan and then I put the egg in the pan. The only one that has the calorie is the egg only 70 calories.
April 8th, 2009 at 5:14 pm
I love the simple meal of scrambled eggs on a big bed of spinach.
Toss 2C spinach with 1/2 T olive oil, top with eggs.
For a lot of extra flavor without too much fat or calories – these additions spice it up:
shredded Parmesan cheese
or
chopped sun dried tomatoes and red peppers
or
sliced grape tomatoes
April 8th, 2009 at 10:14 pm
Just wondering who the ‘experts’ are that you’re citing in your article -
“Many experts acknowledge that the cholesterol we get from food, whether from an egg or a scallop, has little effect on blood cholesterol.”
I’d like to find the studies, thanks.
April 10th, 2009 at 8:45 pm
I always wondered what I was not getting by only eating the egg whites. One large egg contains 215mg of cholesterol which is 71% of the daily allowance. All the cholesterol is found in the yolk. A large egg contains around 6 grams of protein, 60% of which is in the white (source: Whole Foods Cage Free Large white Grade A egg carton and http://www.bodybuildingforyou.com/protein/egg-protein.htm). This is why I only eat the whites. It’s a perfect protein source.
April 12th, 2009 at 9:36 am
Hi Rachel,
Thanks for your comment. As I was writing my blog, I pulled information already on the Whole Foods Market Website plus information from many books I have and from sources on the internet that I link to for you below.
From the BBC:
http://www.redorbit.com/news/health/1637812/eating_eggs_has_little_effect_on_cholesterol/
From Eat Right Ontario Registered Dieticians:
Dietary cholesterol is found in foods of animal origin such as butter, lard, milk products, eggs, meat, poultry and shellfish. Contrary to popular belief, dietary cholesterol has little effect on blood cholesterol for most people. Only a small percentage of people, with a family history of high blood cholesterol, are sensitive to dietary cholesterol and should limit it.
From Dr. Uffe Ravnskov
http://www.ravnskov.nu/myth3.htm
Below contains information from the University of Connecticut:
http://www.cholesterol-and-health.com/Cholesterol-Rich-Foods-Raise-Blood-Cholesterol.html
April 13th, 2009 at 1:44 pm
My favorite breakfast includes a handful of dinosaur kale chopped up and sauteed with a little purple onion in olive oil. To this I add sun-dried tomato, a tablespoon of red quinoa and two whole farm eggs, scrambled. It’s a hearty breakfast that keeps me going well past noon.
April 14th, 2009 at 8:57 pm
Great information, thank you. I am presently on a lo-GI program. My breakfast includes eggs every morning, however I only have one whole egg with 1/2 cup egg whites. When I skip having my eggs in the morning I find myself hungry and irritable for the rest of the day. I grew up having homemade raw egg nog every morning. I never had a weight problem in my youth or adolescence, not until my menopausal years did I have a slight weight problem. I’m maintaining a healthy weight right now with a lo-GI program. It’s working and thanks to incorporating eggs into my daily meals!
July 4th, 2009 at 9:45 am