Posted Nov 12, 2010
Whether you like them poached, sunny-side up, over easy or scrambled, eggs seem to be an ever-present staple in most people’s diets.
And while the protein-rich obelisk’s favor has waxed and waned with nutrition experts over the years, it remains an inexpensive and popular food.
For a long time, nutrition experts believed the high cholesterol content in eggs raised blood cholesterol levels, which can increase a person’s risk of heart disease; however, that hypothesis was never proved. In fact, several studies have shown that eating eggs is not associated with higher cholesterol levels, but is rather associated with higher nutrient intake.
According to a 2000 study published in the Journal of American College of Nutrition, eggs provide a valuable contribution to the American diet, and their consumption is not associated with high cholesterol levels. Specifically, the report showed egg consumers had a higher intake of important nutrients — including vitamins B12, A, E and C — than non-egg eaters, and that people who reported eating four or more eggs per week actually had significantly lower average cholesterol levels than those who reported eating one or no eggs.
According to Becky Hand, a licensed and registered dietitian who contributes to the website SparkPeople.com, one egg daily can easily be part of a well-balanced, nutritious diet for healthy adults.
“An important exception is for diabetics, who experience an increased risk of coronary artery disease when consumer greater than six eggs per week,” wrote Hand. “If you have a medical condition such as heart disease or diabetes, I suggest checking with your physician or dietitian regarding egg consumption and dietary restrictions.”
Information provided by incredibleegg.org indicates one large egg provides more than 6 grams of protein, yet contains only 75 calories, and the protein is “complete,” providing all nine of the body’s essential amino acids.
Eggs can also be a dieter’s friend. Because of the high amount of quality protein in eggs, they make a satisfying meal, be it breakfast, lunch or dinner.
A study published in the Journal of the Federation of American Societies for Experimental Biology found the subjects who ate eggs for breakfast experienced 65 percent more weight loss than their bagel-eating counterparts. Researchers believe that eating eggs for breakfast enhanced weight loss by increasing satiety — a feeling of being full — that results in better adherence to a reduced-calorie diet.
Farm-raised, organic, and free-range eggs are gaining popularity, along with locally grown food markets and cooperatives. Stilwell resident Kathy Tibbits is a proponent of “slow food,” and buys her eggs fresh.
“We get free-range, organic eggs through the Oklahoma Food Cooperative and the Stilwell Farmers’ Market,” said Tibbits. “Our family likes the yellow yolks from grass-raised chickens because they’re rich in iron.”
Tibbits’ favorite dessert is chocolate mousse, despite its calorie content.
“It’s fattening, but one of my favorite desserts is chocolate mousse using these yolks,” said Tibbits. “These eggs have more form, and make a better meringue.”
Tibbits’ favorite egg meal is quiche.
“You can incorporate whatever’s in season,” said Tibbits.
Tibbits said her family doesn’t buy factory farm eggs because the business model adds to pollution.
“Yard eggs are a part of a complete circle with microtillage, insect management, nutrient distribution and all,” she said. “It doesn’t overload the environment.”
Tibbits offered a few tips for those interested in buying eggs locally.
“Eggs have to be kept cool and should have a date on them, even if it is handwritten,” she said. “It’s always a good idea to wash and dry the shells before you put them in the refrigerator at home. I also try not to overstock, so they are always fresh.”
Heather Winn, Oklahoma Cooperative Extension Service educator for Cherokee County, said no matter what type of eggs a person buys, it’s important to follow proper handling and preparation guidelines.
“Raw or improperly handled eggs can be a source of disease, specifically salmonella, which causes intestinal infection,” said Winn. “When buying eggs, make sue they’re sold from a refrigerator or refrigerated case. Open the carton and make sure they are clean and the shells aren’t cracked, and refrigerate them promptly.”
When preparing eggs, Winn said thorough cooking is required.
“Cook eggs until both the yolk and the white are firm,” she said. “Scrambled eggs should not be runny. Casseroles and other dishes containing eggs should be cooked to 160 degrees Fahrenheit, and you should use a food thermometer to be sure.”
Winn said for recipes calling for eggs that are raw or undercooked when the dish is served — Caesar salad dressing and homemade ice cream are two examples — use either eggs with shells that have been treated to destroy salmonella, by pasteurization or another approved method, or pasteurized egg products.
“Treated-shell eggs are available from a growing number of retailers and are clearly labeled, while pasteurized egg products are widely available,” Winn said.
Eggciting recipes
Creamy Pasta and Egg Skillet
1 package (7 ounces) small shell pasta, cooked, drained
2 cups cottage cheese
1 teaspoon dried marjoram leaves
2 cups frozen broccoli, cauliflower and carrot vegetable blend (9 ounces), defrosted
4 eggs
Coat large nonstick skillet with cooking spray. Combine pasta, cottage cheese and marjoram in skillet; toss to coat evenly. Add vegetables; toss to mix.
Cook over medium heat, stirring occasionally, until mixture is heated through and begins to sizzle, 5 to 10 minutes. Press four indentations (about 2-inch diameter) into mixture with back of spoon.
Break and slip an egg into each indentation. Cook, covered, over medium heat until whites are completely set and yolks begin to thicken but are not hard, 5 to 7 minutes.
Cookie-cutter Toad-in-the-Hole
2 slices white or whole wheat bread
2 teaspoons olive oil
2 eggs
Salt and pepper
Cut out center of each bread slice, using a 2-1/2- to 3-inch heart, round or other shape cutter; reserve cut-outs. Coat large nonstick skillet lightly with oil.
Toast bread slices and cut-outs on one side in skillet over medium-low heat until golden, about 5 minutes. Turn bread pieces over.
Break and slip an egg into center of each bread slice. Cover pan and cook slowly until whites are completely set and yolks begin to thicken but are not hard, 5 to 6 minutes. Season eggs with salt and pepper. Serve immediately.
Recipes courtesy www.incredibleegg.org.
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