Eggs are a perfect protein – They are easily available, inexpensive, quick to cook and offer so many ways to enjoy. The offer 6 grams of protein per egg, so an excellent choice as a healthy snack or amp up protein to any meal.
Though people looking to lose weight think egg whites are a better choice because they are less caloric, most of an egg’s essential vitamins and minerals, as well as protein content are found in the yolk. Best if egg yolk and egg white are eaten together for mineral absorption. Within the yolk, important fat soluble vitamins A,D,E & K exist and if you only eat the whites, you are limiting the nutrients
Egg-tra nutrient rich
- Vitamin A – fat soluble vitamin, also found in carrots, help vision, but also Vitamin A also stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain healthy cells, and regulates cell growth and division such as needed for reproduction
- Vitamin D – fat soluble vitamin that is critical for bone health, and supports immune health.
- Vitamin E – fat soluble vitamin which is an antioxidant that helps control free radicals
- Choline – Choline is converted into a neurotransmitter which helps muscles to contract, activates pain responses, and plays a role in brain functions of memory and thinking.
- Iron –supports healthy blood and helps prevent fatigue
- Folate (also B9) – supports protein metabolism, and necessary for production of healthy red blood cells. It is critical during periods of rapid growth, such as during pregnancy and fetal development.
- Selenium – protects against cell damage, and important to thyroid health.
- Biotin – Helps metabolize carbohydrates, fats, and amino acids, the building blocks of protein. Strengthens hair and nails.
- Antioxidants – lutein & zeaxanthin which supports eye health
- Egg yolks contain 4.5 grams of fat per large egg, most of which is unsaturated, making it a good fat source.
Which eggs to buy?
We are what we eat, eats. A happier animal, eating its natural diet, will offer a better-quality protein. The more nutrient rich an egg is, the more intense, deep and more orange the yolk will be.
- Organically Pasture Raised eggs– best choice. Organically pasture raised means no pesticides were used on the land where the chicken grazed. Chickens should be eating their natural diet in their natural habitat to pass along peak nutrients to their eggs. Pasture-raised eggs typically contain two-thirds more vitamin A, three times more vitamin E, seven times more beta carotene, and twice the omega-3 fatty acids found in an industrially produced egg. Having a relationship with a farmer or a vendor at the farmers market.
- Organic – indicates that the chickens were fed organically produced feed, but the chickens may not be eating their natural diet. The hens also may not have optimal living conditions, staying mostly indoors with limited biodiversity.
- Free Range/Cage free – this label indicates that the chickens have time to roam freely but may be housed in crowded pens with little time outside and given antibiotics.
Egg-cited to eat
There are so many ways to enjoy eggs, but most common are scrambled followed by sunny-side up; best prepared in a nourishing cooking fat like butter, ghee, or olive oil. Enjoying runny yolks is actually the more nutritious way to go, including over-easy or poached. Adding an over-easy egg to fried rice, ramen, or a bun-less burger is a great way to increase a meal’s protein content.
Because some of the fragile micronutrients found in egg yolks, like biotin, are damaged by heat, raw eggs are most nutrient and can be added to smoothies, to create creamy salad dressings or used to make homemade mayonnaise.
Hard boiled eggs are a great option for grab and go. I recently learned how best to cook and peel hard boiled eggs. It is less about the cooking method, it more about the cooling method. It was recommended to add 3 eggs to boiling water, low boil 8:40 – 9 minutes, big ice bath 3 minutes. The ice water makes the eggs pull away from their shell, making them easy to peel. HB eggs are great to add to salads, make into an egg salad using avocado or homemade mayonnaise.
Egg cups are another helpful meal prep hack, having protein snacks available. Love these.
Frittatas, and omelets are other ways to add vegetables and greens to your meal. I recently made a crustless quiche in a glass pie plate because I did not have an oven safe pan for a classic frittata.
Crustless Quiche, mushroom/spinach/cheddar
Ingredients:
- 8 eggs
- ½ c half and half, or coconut milk if avoiding dairy
- 8 oz mushrooms, chopped
- 2 cloves garlic, chopped
- 3 c packed spinach, chopped
- ½ tsp salt and pepper to taste
- 1 c shredded cheddar cheese
Steps:
- Preheat oven to 350
- Butter a pie dish.
- Whisk eggs and half and half
- Sauté, mushroom, and spinach, add chopped garlic and sauté until fragrant.
- Wring ingredients out and paper towel to remove moisture.
- Sprinkle cooked vegetables evenly into pie dish
- Sprinkle cheese over the top of the veggies then pour egg mixture over veggies and cheese.
- Bake for 25 to 32 minutes, let cool 5 minutes
I love eggs and eat them almost daily, but recognize that they also can be highly inflammatory and are a common allergy for many. Some people may be sensitive to chicken eggs but not to eggs of other birds. Duck and quail eggs can often be found in specialty markets.
I hope you feel empowered to make best choices when shopping for eggs and have a better understanding of the benefits of this nutrient dense protein source!
Note – Eggs may be more difficult to come by currently and prices have increased due to a two year bout of avian flu.
