By: Nikki Nies
The topic of breakfast being the most important meal of the day has been driven into the ground quite nicely. In addition, it’s a well known fact Santa Clause lives at the North Pole. Yet, the best breakfast options and how to make them are still up for discussion. It’s not a coincidence that when impending storms are on hand people run to the grocery store for milk, bread and eggs. With that said, 9/10 homes have eggs on hand in their fridge, but can be hesitant to use due to the controversy its affect on cholesterol levels and inconsistent recommendations of egg intake.
While the yolks of eggs contain the cholesterol, that doesn’t mean you have to shy away from eggs. In moderation, which means no more than seven eggs per week, having eggs can be advantageous and without concern of increased risk of heart disease*. Furthermore, in comparison to sodium, trans fat and saturated fat found in the accompaniments of eggs, sausage, ham, hash browns and the oil used to deep fry the foods, the cholesterol content found in chicken eggs is minimal. Also, using cholesterol free eggs or egg whites, which doesn’t contain the yolk part of the egg is recommended.
It’s unfortunate eggs receive such a bad wrap! If one’s mindful of the quantity of eggs consumed, more positive attention can be directed to eggs beneficial nutrient content
- Antioxidant rich
- Several studies in the Journal of Agricultural and Food Chemistry, found eggs may improve blood pressure
- Low calorie
- High in protein
- Biotin, which is great for hair, skin and nails
So, whether you’re already at the recommended seven eggs a day, there’s no harm in mixing up how you make your eggs! While I’m a sunny side up kind of gal, I vow to try a different use of eggs!
Fun Ways to Eat Eggs:
- Omelettes, frittatas and quiches: Great way to get your daily recommended intake of vegetables,fruits and healthy oils
- Hard Boiled: keeping a few hard boiled eggs on hand at all times is a great snack to take on the go; additionally can help cook eggs in advance in case of concerns of consumption prior to expiration date
- Eggs Benedict
- Mayo free egg salad. Can be eaten between two slices of bread, English muffin or as is!
- Breakfast, lunch and/or dinner burrito: By adding eggs in a burrito filled with lean turkey, tomatoes and cheese, you’ll have your family asking for more! Also,make sure to add a spoonful of guacamole for extra flavor and texture!
- Poached: by cooking in only water, it’s one of the healthiest ways to make eggs. You can’t beat the presentation either!
- Deviled: many people put their own spin on deviled eggs. Mix up the traditional recipe with curry powder, chopped celery and mayo!
- Steamed (Chawan Mush): much easier than one would think, especially in clean up!
- Egg Soup
- Eggnog: doesn’t have to be designated to only December! Swap out the whip cream for a dash of cinnamon or nutmeg
- Rolled Omelet (Tamagoyaki): A traditional Japanese way of frying eggs
- Tea Eggs: A traditional Chinese snack, soak hard boiled eggs in a mixture of soy sauce and tea
What egg-cellent ways do you make eggs? What ways do you plan to incorporate eggs into your meals?
*Seven eggs may be too much for those with diabetes, with 186 mg of cholesterol per one large egg, this may significantly increase risk of heart disease. It’s recommended that those with diabetes, heart disease and/or high cholesterol, cholesterol intake should not exceed 200 mg per day. To translate, that means no more than 4-6 eggs per week!
Photo Credit: Pinterest
Sources: http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468
http://www.eggnutritioncenter.org/health-professionals/patientclient-education/
http://www.hsph.harvard.edu/nutritionsource/eggs/
http://www.shape.com/healthy-eating/cooking-ideas/20-quick-and-easy-ways-cook-eggs
http://www.rd.com/slideshows/leftover-egg-yolks-clever-uses/
http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat
http://well.blogs.nytimes.com/2014/11/14/ask-well-how-many-eggs-can-i-eat/?_r=0
http://www.healthline.com/health-slideshow/eggs-and-cholesterol
wedishnutrition.wordpress.com 