Eggs are probably the most versatile ingredient around. They’re a complete protein source and can act as a stand-alone meal, whether for a quick breakfast, or a lazy dinner. During busy workdays, I can still feel good about my food choices by whipping up an easy egg omelet with vegetables and brown rice on the side, rather than resorting to some take-out for dinner. Eggs emulsify foods like salad dressings and mayonnaise, and bind mixtures such as those you would make for meatballs. They set custards and are indispensable in baking. They’re not only culinary, but nutritional superstars.
One egg has only 70 calories fit into its perfect little protein package. It contains 4.5 grams of fat, 6 grams of protein, and about 200 milligrams of cholesterol. Many have shunned eggs in the past due to its cholesterol content, which is located in the yolk, but intake of saturated and trans fats in the diet can actually raise your blood cholesterol more than the dietary cholesterol located in the egg yolk itself. A systematic review in the Archives of Internal Medicine found inconsistent evidence linking egg consumption to coronary heart disease. An egg a day should be fine, as the American Heart Association recommends eating less than 300 milligrams of cholesterol daily.
And the egg has more benefits that can’t be ignored. It is a good source of lutein and zeaxanthin, two types of carotenoids that lend themselves to eye health, like protecting against age-related macular degeneration, night blindness, and cataracts. Eggs are also one of the few food sources of vitamins D and K.
Eggs contain all nine essential amino acids that make up a complete protein. Along with other essential nutrients found in the egg, choline is a vital component in the structure of your cell membranes. Choline is a heavy hitter that serves many functions, including brain development, muscle control, and other cognitive processes like learning and memory. Like folate (which is also present in the egg), choline is needed to prevent neural tube defects during pregnancy. So all you to-be mommies out there, get crackin!
Egg myth: Brown eggs are more nutritious than white-shelled eggs.
I’ve had to debunk this many times before. Many people may think brown-shelled eggs may have more nutrients than the white-shelled ones, but untrue. The color of the eggshell depends on the breed of the hen. Don’t judge an egg by its cover – it’s all the same on the inside!
Perfectly Poached Eggs
A little bit of vinegar helps coagulate the eggs here.
eggs
1 tsp white wine vinegar (or regular distilled vinegar)
sea salt & freshly cracked black pepper
optional: fresh thyme, a couple sun-dried tomatoes, whole-wheat bread
1. Fill a 10-inch skillet about 1 1/2 inches high with water. Stir in the vinegar. Heat the water and vinegar mixture over medium heat, until the water is hot and slightly simmering. Never boil the water. Turn the heat down to medium-low, and crack the eggs, one at a time, into a small plate. Gently slide one egg into the water. Crack another egg onto the plate and repeat. Gently spoon some of the hot water over the yolks from time to time, being careful to not break the yolk. Poach for about 6-8 minutes, until the whites are set and the yolks are opaque. Use a slotted spoon to get the eggs out of the water.
2. Cook eggs, two at a time, replacing the water and vinegar as needed between batches.
So, tell me, how do you like your eggs?
Eggs are probably the most versatile ingredient around. They’re a complete protein source and can act as a stand-alone meal, whether for a quick breakfast, or a lazy dinner. During busy workdays, I can still feel good about my food choices by whipping up an easy egg omelet with vegetables and brown rice on the side, rather than resorting to some take-out for dinner. Eggs emulsify foods like salad dressings and mayonnaise, and bind mixtures such as those you would make for meatballs. They set custards and are indispensable in baking. They’re not only culinary, but nutritional superstars.
One egg has only 70 calories fit into its perfect little protein package. It contains 4.5 grams of fat, 6 grams of protein, and about 200 milligrams of cholesterol. Many have shunned eggs in the past due to its cholesterol content, which is located in the yolk, but intake of saturated and trans fats in the diet can actually raise your blood cholesterol more than the dietary cholesterol located in the egg yolk itself. A systematic review in the Archives of Internal Medicine found inconsistent evidence linking egg consumption to coronary heart disease. An egg a day should be fine, as the American Heart Association recommends eating less than 300 milligrams of cholesterol daily.
And the egg has more benefits that can’t be ignored. It is a good source of lutein and zeaxanthin, two types of carotenoids that lend themselves to eye health, like protecting against age-related macular degeneration, night blindness, and cataracts. Eggs are also one of the few food sources of vitamins D and K.
Eggs contain all nine essential amino acids that make up a complete protein. Along with other essential nutrients found in the egg, choline is a vital component in the structure of your cell membranes. Choline is a heavy hitter that serves many functions, including brain development, muscle control, and other cognitive processes like learning and memory. Like folate (which is also present in the egg), choline is needed to prevent neural tube defects during pregnancy. So all you to-be mommies out there, get crackin!
Egg myth: Brown eggs are more nutritious than white-shelled eggs.
I’ve had to debunk this many times before. Many people may think brown-shelled eggs may have more nutrients than the white-shelled ones, but untrue. The color of the eggshell depends on the breed of the hen. Don’t judge an egg by its cover – it’s all the same on the inside!
Perfectly Poached Eggs
A little bit of vinegar helps coagulate the eggs here.
eggs
1 tsp white wine vinegar (or regular distilled vinegar)
sea salt & freshly cracked black pepper
optional: fresh thyme, a couple sun-dried tomatoes, whole-wheat bread
1. Fill a 10-inch skillet about 1 1/2 inches high with water. Stir in the vinegar. Heat the water and vinegar mixture over medium heat, until the water is hot and slightly simmering. Never boil the water. Turn the heat down to medium-low, and crack the eggs, one at a time, into a small plate. Gently slide one egg into the water. Crack another egg onto the plate and repeat. Gently spoon some of the hot water over the yolks from time to time, being careful to not break the yolk. Poach for about 6-8 minutes, until the whites are set and the yolks are opaque. Use a slotted spoon to get the eggs out of the water.
2. Cook eggs, two at a time, replacing the water and vinegar as needed between batches.
So, tell me, how do you like your eggs?