It is hard to know what to believe when it comes to eating eggs. Just like once bad-for-you red wine and chocolate, eggs are finally getting their day in court. Recent studies discount earlier research equating the cardiovascular consequences of eating egg yolks to be on par with smoking.
A study published in January 2013 by the British Journal of Medicine, compiled data from 17 studies over 30 years and concluded, “Higher consumption of eggs, (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke.” They could also find no evidence that egg consumption raised the cholesterol levels, even in people with already elevated cholesterol.
Eggs include vitamins like folic acid, choline, biotin and lutein, with most of these nutrients being found in yolk. Egg yolks also contain some important nutrients that aren’t found in the whites, including vitamin D. A single egg contains 10% of the daily recommendation of vitamin D. According to a 2010 USDA nutritional study, todays’ eggs contain 12 percent less cholesterol and more vitamin D than they did over 10 years ago. They attribute the change to nutrient additions to commercial chicken feed. The availability of chicken feed higher in omega-3 fatty acids may further improve the nutritional value of eggs.
Experts are also beginning to question the actual role cholesterol actually plays in cardiovascular health with investigational studies planned for over the next five to ten years. Some believe that cholesterol may not be he nutritional “boogeyman” after all.
It seems safe to say that eggs, eaten in moderation, can be a healthy part of our diet. Now if they would just say the say same thing about Dr. Pepper I’d be super happy!
We are officially The Egg Farm, as recognized by the California Secretary of State, so this good egg news was music to my ears. I have eggs of all hues, from white to mauve to chocolate-brown. I decided to use a few to see how many ways I could cook an egg this morning. Note: I did not eat all the eggs I cooked, but I sure tasted them all!
First up were plain boiled eggs with salt and pepper. All my eggs are fresh so they are notoriously difficult to peel. I just gave up, whacked them with a knife and dug the egg out with a spoon. Yum. Notice the beautiful orange yolks. You don’t get that in grocery store eggs.
Soft boiled eggs with toast points are delicious!
Sunnyside side up!
Poached eggs with toast.
Scrambled eggs with chives and hot sauce.
I ended the eggstravaganza with open-faced egg salad sandwiches.
Here’s how I make my luscious egg salad sandwich. These are a great change of pace from deviled eggs for serving at parties, especially Easter gatherings.
- 4 boiled eggs
- 2 TBS mayonnaise
- Pinch of salt
- ¼ tsp white pepper
- ½ to 1 TBS sweet pickle juice
- White bread
- Allow the eggs to cool completely then peel and chop. Leave some chunky pieces. Make the dressing by adding the mayo, salt, pepper, and pickle juice in a small bowl. (white pepper keeps the egg salad pretty but you can use black pepper as well) Add the dressing to the chopped eggs until it is the consistency you like.
- Use a biscuit cutter to remove rounds from soft white bread. I prefer a country-style bread which is denser than plain white bread. Spoon the egg salad on top of the bread rounds, snip some chives over the top and finish with freshly ground black pepper.
I had a lot of fun playing with eggs this morning and hope you enjoy an egg for breakfast, lunch or dinner. Unless you’re afraid…