The Incredible Edible Egg
Bite this: According to the American Egg Board, the US produces 75 billion eggs per year, about 10% of the world's supply. A hen requires 24-26 hours to produce an egg. In modern henhouses, most eggs are laid between 7 am and 11 am. For Easter dying eggs, you can use things from the kitchen such as fruit and vegetable peels and juices, herbs and spices as well as coffee.
With the Easter holiday quickly approaching, dying all of those Easter eggs may make you wonder if eggs are, in fact, good or bad for you. This is another controversial topic in the media and it makes people shy away from this wonderful food.
Eggs do contain cholesterol - yes- but it takes more than eating an egg to raise your cholesterol in your body. Cholesterol is essential to our bodies for cell lining and cholesterol can be produced by the liver or come from dietary intake. Increased cholesterol levels in the body can be genetic, but can also be from consuming too many saturated fats, not necessarily cholesterol itself. Saturated fat comes from animal sources and is found in animal products, baked goods, processed foods, etc. Consuming too much saturated fat can increase LDL ("bad" cholesterol) and lower HDL ("good" cholesterol). An egg only has 1.5 grams of saturated fat. So now knowing this, what can eggs do for your health?
Benefits of Eggs
1. Help eyesight - contain carotenoids that help prevent macular degeneration and cataracts.
2. Contains choline - an essential nutrient for the brain, nervous system and cardiovascular system. May also help reduce risk for breast cancer according to a recent study.
3. Contains quality protein - all 9 essential amino acids. Helps with muscle repair after a workout.
4. Eggs contain naturally occuring Vitamin D which is limited in food sources. Many people are also deficient in vitamin D.
5. Eggs may help promote healthier hair and nails due to their high sulphur content.
6. Relatively inexpensive and highly versatile. You can make everything from a hard-boiled egg or an omelet to adding one to a meatloaf, or for baking cakes, cookies and other baked goods.
7. Tastes good (that's my opinion) and are easy to prepare in a number of different ways.
8. Low calorie - ~70 calories for 1 large egg.
9. You can buy eggs that contain Omega-3 fatty acids which help lower cholesterol, reduce inflammation and may help lower blood pressure.
10. Eggs are a great source of B-vitamins.
So do not believe the bad rap about eggs. They actually have many health benefits and can be a great addition to your diet (in moderation!!!).
Sound bite: This Easter holiday, or just because it's a Sunday, enjoy your favorite egg dish - guilt free.
Sunday Fun-day Brunch Casserole
1 dozen eggs
1/3 light or non-fat sour cream or plain yogurt
3/4 cup Canadian bacon, chopped
1 cup sliced fresh mushrooms
1 cup fresh spinach
1 onion chopped
2 tomatoes chopped
1 package (8 ounces) 2% cheddar cheese
1. Heat oven to 400 degrees.
2. Beat eggs and sour cream with wire whisk until blended. Pour into 13x9 inch baking dish sprayed with cooking spray. Bake 10 minutes or until egg mixture is softly set.
3. Meanwhile cook mushrooms and onion in large skillet on medium heat until tender.
4. Reduce oven temp to 325 degrees. Spoon tomatoes and Canadian bacon over egg layer, cover with onions and mushrooms and top with cheese.
5. Bake 30 minutes or until center is set.
With the Easter holiday quickly approaching, dying all of those Easter eggs may make you wonder if eggs are, in fact, good or bad for you. This is another controversial topic in the media and it makes people shy away from this wonderful food.
Eggs do contain cholesterol - yes- but it takes more than eating an egg to raise your cholesterol in your body. Cholesterol is essential to our bodies for cell lining and cholesterol can be produced by the liver or come from dietary intake. Increased cholesterol levels in the body can be genetic, but can also be from consuming too many saturated fats, not necessarily cholesterol itself. Saturated fat comes from animal sources and is found in animal products, baked goods, processed foods, etc. Consuming too much saturated fat can increase LDL ("bad" cholesterol) and lower HDL ("good" cholesterol). An egg only has 1.5 grams of saturated fat. So now knowing this, what can eggs do for your health?
1. Help eyesight - contain carotenoids that help prevent macular degeneration and cataracts.
2. Contains choline - an essential nutrient for the brain, nervous system and cardiovascular system. May also help reduce risk for breast cancer according to a recent study.
3. Contains quality protein - all 9 essential amino acids. Helps with muscle repair after a workout.
4. Eggs contain naturally occuring Vitamin D which is limited in food sources. Many people are also deficient in vitamin D.
5. Eggs may help promote healthier hair and nails due to their high sulphur content.
6. Relatively inexpensive and highly versatile. You can make everything from a hard-boiled egg or an omelet to adding one to a meatloaf, or for baking cakes, cookies and other baked goods.
7. Tastes good (that's my opinion) and are easy to prepare in a number of different ways.
8. Low calorie - ~70 calories for 1 large egg.
9. You can buy eggs that contain Omega-3 fatty acids which help lower cholesterol, reduce inflammation and may help lower blood pressure.
10. Eggs are a great source of B-vitamins.
So do not believe the bad rap about eggs. They actually have many health benefits and can be a great addition to your diet (in moderation!!!).
Sound bite: This Easter holiday, or just because it's a Sunday, enjoy your favorite egg dish - guilt free.
Sunday Fun-day Brunch Casserole
1 dozen eggs
1/3 light or non-fat sour cream or plain yogurt
3/4 cup Canadian bacon, chopped
1 cup sliced fresh mushrooms
1 cup fresh spinach
1 onion chopped
2 tomatoes chopped
1 package (8 ounces) 2% cheddar cheese
1. Heat oven to 400 degrees.
2. Beat eggs and sour cream with wire whisk until blended. Pour into 13x9 inch baking dish sprayed with cooking spray. Bake 10 minutes or until egg mixture is softly set.
3. Meanwhile cook mushrooms and onion in large skillet on medium heat until tender.
4. Reduce oven temp to 325 degrees. Spoon tomatoes and Canadian bacon over egg layer, cover with onions and mushrooms and top with cheese.
5. Bake 30 minutes or until center is set.
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