Image via Southern MamasWhen Easter Bunny comes to town this Sunday you better hope that he fills your basket with some of his famous eggs. In the past, eggs have gotten a bad rap. Thoughts are changing. As a matter of fact, the American Heart Association now states that one egg can be consumed every day.
Image via Web Md
By avoiding eggs, you are missing out on one of the least expensive sources of protein and nutrients. At just 70 calories each, a single egg contains 10% of the recommended amount of protein, iron, B vitamins and folic acid. (Low levels of folic acid consumption in pregnant women have been linked to birth defects.) According to the USDA,
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Much of the nutrients in eggs are contained in the yolk. For example, a single egg yolk contains 125 mg. of choline, a nutrient that over 90% of Americans don't consume enough of in their diets. Lack of choline consumption is necessary in developing fetuses as it is associated with brain development.
Image via Web Md"one egg contains 6 grams high-quality protein and all 9 essential amino acids. ...Research also shows that people who consume eggs every day lower their risk of developing macular degeneration and cataracts because of the lutein and zeaxanthin in eggs."
Image via E-HowMuch of the nutrients in eggs are contained in the yolk. For example, a single egg yolk contains 125 mg. of choline, a nutrient that over 90% of Americans don't consume enough of in their diets. Lack of choline consumption is necessary in developing fetuses as it is associated with brain development.
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Eggs can be enjoyed in a variety of ways. Here are a few tips for adding eggs to your diet:- Add hard boiled eggs to your tuna salad.
- Poach eggs in water. See the recipe for the perfect poached eggs here.
- Top salads with sliced hard boiled eggs.
- Prepare deviled eggs replacing most of the mayo with a spicy mustard. If you are concerned about cholesterol, replace half the yolks with cottage cheese.
- Prepare an omelet filled with chopped vegetables. Coat the pan with cooking spray instead of butter to save on fat and calories.
- For those watching their calorie and cholesterol intake, use 2 egg whites for every one egg yolk when making scrambled eggs.
- Add a hard boiled egg to your lunch bag to eat as a mid-afternoon snack.
What is your favorite way to serve eggs?
I used to like eggs a lot more before I started my first low-carb diet a few years back. I got pretty sick of them pretty fast. I do love eggs benedict and egg mcmuffins! But neither are on my diet plan.
ReplyDeleteI have NEVER been an egg whites person. I just cannot do it. I've always eaten the egg whole and I prefer them scrambled with olive oil. I also like them over medium occasionally, and I love egg salad!
ReplyDeleteWhen I did eat eggs many years ago, I liked sunny side over!
ReplyDeleteNow, as eggs are chicken, which came first by the way as a chicken hatched out of some precursors egg, I don't eat them.
I do let others peacefully eat eggs if they wish :-)
I know eggs are great nutritionally, but I've always been grossed out by them. Their uncooked consistency makes my stomach turn!! I definitely don't discriminate against egg eaters though :)
ReplyDeleteGreat post! I was actually craving hard boiled eggs this weekend, and wondered if they were a good food choice. Thanks for sharing!
ReplyDeleteI just recently started making scrambled eggs with 1 whole egg and 2 egg whites, they're so much lighter and fluffier and they actually taste better than making them the normal way. I was very excited because I LOVE eggs but I just couldn't work them in to my daily calorie budget before.
ReplyDeleteI'm always looking for a new way to use eggs. thanks.
ReplyDeleteI've found eggs to work great right after a workout. I keep some hardboiled ones in the fridge just for that purpose.
ReplyDeleteI love eggs! I have them for breakfast pretty much every morning. Scrambled, over easy, or omelets. Can't do hard boiled though...just can't get over the smell when you make them or the thought of eating my egg cold.
ReplyDeleteI love eggs because they are easy to make and extremely beneficial for you for all the reasons you listed in your post.
ReplyDeleteMy favorite way to serve them is to make a spinach egg omelette sprinkled with a bit of cheese.
No joke; I was eating 3 (farm fresh) eggs with some fetta while I read this :-) I'm lucky, I have clients who bring me fresh eggs almost weekly, and I enjoy them so much -- especially because they are not factory eggs. This was a GREAT post Karen!!!
ReplyDeleteI adoreeee eggs! So yummy!
ReplyDeleteI like my eggs over easy. I eat 9 per week.
ReplyDeleteyes 9....
haven't dropped dead yet.
I use pam cooking spray and eat them with one piece of 15 grain toast no butter.
I love eggs.
We love poached eggs on whole wheat toast. YUM.
ReplyDeleteHappy Birthday, Karen! I hope you enjoyed some delicious cake and time with your loved ones!
ReplyDeleteI love making crust-less quiches! there are so many different variations to a very simple recipe.
ReplyDeleteyour photos look yummy!
http://accustomedchaos.blogspot.com/
I'm new here! Hopping over from Stephanie Farris' blog. I'm loving this time of year and deviled eggs are my favorite!!!!!! Nice to meet you!
ReplyDeleteI live any kind of eggs. Poached, boiled, scrambled..And I don't want me and my family to miss all those benefits of it.And my son loves to find eggs I hide every Easter in backyard:)
ReplyDeleteThanks for this great article!
Great post Karen! Wish they did not make me toot so much.. I know, TMI! :-) Heck all healthy food does that to me so why not eat it anyway!
ReplyDeleteI've never been much of an egg eater, but my husband loves egg sandwiches so he got me into that. Just egg and those sandwich thins, which are only 100 calories, and a little light mayo. If I can afford the extra calories, I throw a little bit of ham or low cal cheese on it for extra flavor.
ReplyDeleteThank you for this! I have been eating about one egg a day and wasn't sure how healthy that was. You are always a fountain of information for me.
ReplyDeleteI like to eat egg omelettes. One egg + one egg white, mushrooms, green peppers and grated parm cheese. Yummy!
Great post! I love eggs and don't love eating just egg whites (although I do sometimes). Nothing beats a hard boiled egg on toast!
ReplyDeleteI never avoided eggs when they said we should.
ReplyDeleteLove omelets,deviled,poached eggs on toast and scrambled with hot sauce.
I like boiled eggs, egg whites cooked on toasted wheat bread,and sometimes scrambled eggs.
ReplyDeleteI like my eggs served up in a cake! Just kidding...well...hmm...sort of kidding anyway.
ReplyDeleteI actually microwaved two scrambled eggs this morning and served them on a fat free, whole wheat tortilla with 1 tbs of cheese and salsa...yum.
At least 3 mornings a week I have 2 egg whites, 1/2 cup spinach & turkey sausage scrambled together w/ a peice of wheat bread for breakfast. Eggs def. are the perfect food!
ReplyDeleteI love eggs. My favorite new egg dish is a recipe I found from Lori at Finding Radiance. It is a protein pancake/waffle recipe made with cottage cheese, egg whites, eggs, oatmeal and a few other ingredients. She has the recipe posted on her blog. My husband loves this recipe and marvels that it is flour free.
ReplyDeleteSo glad your highlighting eggs! The poor guys. They've really taken a beating (hee hee) the last few years in the nutritional arena. I cook mine with lots of butter or even coconut oil. Delicious AND nutritious!
ReplyDeleteI hate eggs, unless they are deviled. I can take it then.
ReplyDeleteI read through your page and love your blog. I'm adding it to my subscriptions.
I'm starting a biggest loser contest on my blog, with prizes. Any chance you'll mention it to your readers for anyone who wants to compete?
I make quiche for dinner all the time, plus I like to sautee spinach and mushrooms and mix them into scrambled eggs.
ReplyDeleteGreat information on eggs Karen. A lot of people avoid them unnecessarily. I love them boiled and scrambled - but of course not at the same time! :)
ReplyDeleteWell, to tell you the truth my favorite way is to have eggs mixed in for a cake batter...but we all know that it is a big no no in Nutrition nation! So I will have to say that my favorite way to serve eggs are sunny side up!
ReplyDeleteMy grandmother swears by the egg (and raw garlic). She has one every morning.
ReplyDeleteI love eggs. Any shape or form, though I've only had poached eggs once.
I did respond to your comment about not thinking about your progress so much any more. I think it's because you've turned healthy living into a habit, whereas I'm still trying to turn it into a goal. I don't think it's so much the age difference but rather the good habits you've developed. I'm trying to train myself to turn to these habits intuitively, but it's hard. But I haven't given up yet and I'm not about to either!
Thanks for your awesome words of encouragement and advice all the time :) I appreciate it.