There’s a lot of misconception out there about the humble egg. While the American Heart Association still recommends no more than two whole eggs a week for people with heart disease, the real culpret for raising blood cholesterol levels is saturated fat, which eggs are quite low in.
True, an egg yolk has more calories than the whites, but low and behold the yolk has been racking up kudos from recent research. “Besides offering up a host of nutrients such as calcium, zinc, selenium, folic acid, vitamin B12, vitamin A and the essential fatty acid DHA, egg yolks are a primary source of choline.” Don’t throw away that egg yolk, Marsha Hudnall, MS, RD, CD.
Plus, it just tastes so darn tasty. So when I have eggs, I usually have two, tossing only one of the yolks.
More impressive to me is the new research that suggests eggs can widdle your middle.
“Louisiana State University system researchers found that obese people who ate a two-egg breakfast at least five times a week lost 65 percent more weight and had more energy than women who breakfasted on bagels. ‘Eggs are more satisfying than carbs, making you feel full longer,’ says Kristine Clark, Ph.D., R.D., assistant professor of nutrition at Penn State.” http://www.womenshealthmag.com/nutrition/benefits-of-eggs Further, if your doing some strength training, eggs are ideal muscle-repair chow with their one-two punch of amino acids and and protein. Id.
Treating yourself to a breakfast of eggs doesn’t take much extra time, but it seems like a nice break from routine. I always feel famished by 9 if I have only simple carbs before leaving the house, so this is a perfect replacement. And if you do your exercising within an hour before or after of your egg nomming, hello efficient muscle building! I know a few fellas that take advantage of the nutrition and convienence of eggs by hard boiling a bunch at the begining of the week and then they’re set.
Lastly, they’re so inexpensive! If you’ve gone on a health-driven grocery store trip recently you might have noticed your dollar stretching shorter. It’s true that “value-added” foods, i.e. processed foods, are often cheaper than their fresher counterparts (don’t get me started). The egg is an exception; it’s good to you and your pocket book at around 15 cents per egg.
So here are some tasty ways to serve up these om-noms apart from fried and hard-boiled.
Traditional quiche is chock-full of cheese, cream, and pie crust. However by swapping these high-calorie, fatty ingredients for lower calorie ingredients and filling it out with some veggies, you can make a healthier and quite lovely quiche! For example, you can cut calories by using mostly egg whites and throwing in a few yolks for flavor. Instead of using gobs of bacon, you can add a little ham, or better yet veggies like potatoes and chicken. Try using more pungent cheeses that will enable you to use less like feta or goat cheese over cheddar.
I’ll also be trying
Eggs’ n’ Greens
and will let you know how it goes!
How do you like your eggs?