Poor eggs. These delicious little nuggets of nutrition have gotten a bad rap the past 2 decades. In the late 80's/early 90's, the powers that be suddenly decided that eating eggs will lead to your demise. Too much cholesterol! They'll give you heart disease! STAY AWAY! Maybe they weren't that crazy about it, but close... About the same time that my sister used to go around town scamming eggs from family trying to beat my mom's 2 eggs day rule.
More recent studies, (One being the smarties at Harvard) however, have found that to not only do they NOT give you an instant heart attack, but they work to help prevent them. Infact, very little of the egg's cholesterol actually ends up in your bloodstream and artieries.
Yes, egg yolks do have a lot cholesterol. And yes, like almost everything in live, you do need to exercise moderation. For instance, don't consume more than 7 eggs yolks a week. Especially if you are someone who is already struggling to control their cholesterol. However, that gives you the green light eggs daily. Today I had 3 eggs. 1 whole egg and 2 egg whites. Right there alone, that's about 25 grams of wonderful protein to start my day.
So if you've gotten past the fact that eggs are bad for you, let's move on to start realizing that eggs are a superfood! So here they are people. The top 5 reasons why you should bring eggs back to breakfast.
1) Protein: And lots of it. Protein is the key to weightloss.
2) Amino Acids: Eggs contain 9 amino acids. Amino acids are ESSENTIAL to life. They aid every single function within the human body.
3) Choline: This helps the brain function and promotes healthy levels of folic acid (which makes healthy babies) and B vitamins (which provide energy). Most people are deficient in Choline, especially woman. Eggs are the best source of it in our diet. A diet rich in choline can also prevent breast cancer. Studies show women who consume a whole egg regularly are 24% to 44% less likely to get breast cancer.
4)Trytophan: This came up in my pumpkin seed post. This stuff helps your mood, sleep, and prevents cancer.
5)Lutein: Eggs are great for your eyes. They contain a good dose of lutein which help prevent macular degenereration.
Below are some very basic ways to enjoy eggs. Farm fresh eggs are best, organic farm fresh is better for you. Plus, the fresher the egg is, the easier it is to peel! Plus the yolks are much brighter and I'm a big believer in the brighter the food, the more nutrients.
Hard Boiled
Take your eggs and place in a small sauce pan with cold water. Set on a burner set at high. Set your timer for 15 minutes. When the timer goes off, your eggs are done! For a softer boil, do 12 minutes.
Mash up with a dab of butter, dash of salt, and pinch of pepper. I like to eat mine in a bowl with whole grain toast to use as forks.
Amanda's Special Scrambled Eggs
2 egg whites
1 whole egg
1 TB of fresh dill chopped (1/2 tsp if you only have dried)
Salt and Pepper to taste
1/2 tsp butter
Dash of nutmeg
1 TB milk
In a fry pan, melt the butter over medium heat. Whisk together the egg and remaining ingredients until frothy and lighter in color. About 1 min.
Pour the egg into the pan and with a spatula, push the egg from side to side until almost all the wetness is gone. Remember, done in the pan means over done on the plate!
Egg Salad
2 whole eggs
3 egg whites
2 TB organic mayo or vegan mayo (Can also sub blended avocado)
1 tsp mustard
1/8 cup of sliced green olives or capers
Salt and Pepper to taste
Cook the eggs using the hard boiled method. I then like to let my eggs sit in very cold water for about 15 minutes to cool them down. Remove the yolks from 3 of the eggs and mash all together.
Stir in the remaining ingredients until combined.
I like my egg salad cold, so I let sit in the fridge for at least 30 minutes before eating. This is great to enjoy on a bed of lettuce or as a sandwhich.
No comments:
Post a Comment