Why Eggs Win The Nutrition Excellence Award

Welcome back!  I do apologize for the lack of posts over the last couple of weeks. We had planned to take a week off for the move, but unfortunately, once we got moved in, we discovered that our new internet service did not work. After two weeks of frustration, we are finally connected, and back to our blogs! This week, we're talking about one of my favorite foods. Actually I just boiled a bowl of them which are now sitting in the fridge ready to become a quick snack or healthy addition to breakfast. Of course I'm talking about...eggs!

 (Photo credit: Wikipedia)

When you think of a hearty nutritious breakfast, do you think of a bowl of cereal?  Probably not.  Even a bowl of hot cereal doesn't have the same appeal as a skillet of eggs with sides of meat and potatoes, or a omelet loaded with goodies, or a big thick breakfast casserole.

There are reasons why, other than habit, that we think of eggs for breakfast.  They are cheap, taste good, satisfy just about any appetite, and they can be cooked in so many ways. 

But, eggs have come under some criticism through the years.  Should you eliminate eggs from your diet because of some bad press?  Maybe eggs should be reconsidered before you make your final decision.  Let's take a look.

Eggs Pack a Big Punch in a Tiny Package

Just eating one whole egg provides a wide range of nutrients that your body needs to function.  As the advertising goes, eggs are an incredible food.  A whole egg is what is known as a 'nutrient-dense' food.  This means in the relatively small volume of that egg you receive a large volume of nutrients.

If you have decided to stop eating eggs because you've heard they may be bad for you, let's look at the facts.  Eggs are high in cholesterol, yes, but they are also a tremendous source of nutrients at a very frugal cost.  For this reason, families have depended on eggs to provide healthy meals when budgets are tight. 

In a nutshell (or eggshell), a whole egg provides all the basic building blocks in just the right amounts to maintain a healthy and functioning body. You'll find the entire list of essential amino acids (proteins) including lysine.  This particular amino acid converts fat to energy and helps the body absorb calcium and promotes the production of collagen.  Eggs are the perfect food for not only maintaining health, but for building strong bones and muscles. 

According to many studies, eating an egg a day will help you meet your daily protein requirements as well as other necessary nutrients.  However, there is always that question lurking in the background;  what about the cholesterol?  Let's look at the breakdown to help you understand where the nutrients come from in this super-food so you can make an informed decision.

Egg yolks. (Photo credit: Wikipedia)

Egg Yolks

We hear a lot about complete proteins, and this is one example.  Egg yolks have about 2.5 grams of protein which includes lysine, one protein that is not found in all protein-rich foods.  Yolks also provide a wide range of nutrients such as vitamins A, B6, B12, E, D, K, and folate, as well as iron, calcium, zinc, carotenoids (antioxidants), and essential fatty acids. You'll find only 40 calories from fat in an egg yolk, but you'll also have over 200 grams of cholesterol.  This is where the concern often lies. However, cholesterol is not the evil substance you may have heard, and it actually performs many essential functions in your body.  In fact, for many people, egg yolks may offer a much needed source of nutrients in your diet.

Egg Whites

The great news is, if you are looking for an excellent source of protein with absolutely no cholesterol, egg whites are the perfect solution. You'll get even more protein in the egg whites than the egg yolks, about 3.5 grams.  Egg whites also have only 1 calorie from fat.  But you must consider the downside.  Egg whites offer none of the vitamins, minerals, antioxidants, or essential fatty acids that egg yolks do. Also, they are meant to be eaten together, as your body does not absorb all of the protein from the whites as well without the yolks. In fact, an egg cannot be considered a complete protein if you leave out the yolks.

The Best of Both

As you can see, egg yolks offer a lot of nutrients that egg whites don't.  If your diet is restricted for some health reason, you may want to talk to your doctor about how many eggs you should consume, but most likely you'll want to consider the nutrients in eggs, including the yolks, before you eliminate them from your diet.

Keep a carton of fresh eggs on hand at all times so you can whip up a hearty meal in a snap with this old fashioned super-food.  A strata, quiche, omelet, casserole, or any simple egg dish can be easily suited to most diets.  Give eggs a try today and start enjoying both the healthy and frugal benefits.

For more explanation about the health benefits of eggs, and why they're so good for you, check out the excellent book, Eat the Yolks, by Liz Wolfe.

Recipe: Pecan Praline Macaroons

For dessert, or a special treat, try these Louisiana-inspired treats! New Orleans is famous for it's pecan pralines, and this easy and scrumptious recipe shows you why. This one is a twist on the classic praline, and it's so simple you'll want to make it again and again.

Pecan Praline Macaroons
(Makes about 24 macaroons.)

(Photo credit: Pomax)

Ingredients:

3 large egg whites, room temperature
1 cup dark brown sugar, packed
1 cup pecans, chopped

Directions:

1. Preheat oven to 275 degrees. Line a cookie sheet with parchment paper.
2. In a cold mixing bowl, put the egg whites and beat with a mixer until they form peaks. Then, with mixer running, slowly add in the brown sugar, beating until you get stiff peaks.
3. Carefully fold in the pecans using a rubber spatula.
4. On a cookie sheet, drop heaping teaspoons of mixture allowing for room to spread.
5. Bake in preheated over for 30.  Keep your eye on them.  You want the macaroons to be hard and still shiny.
6. Remove and allow to cool at room temperature on a cooling rack.

Recipe: Sweet Potato Pecan Crusted Beignets

Nothing says New Orleans like beignets! In this recipe, these classically rich fried pastries are given a special twist with the addition of sweet potatoes and pecans. Pack some of these in your satchel and head out to the parades for a day full of tasty fun!

Sweet Potato Pecan Crusted Beignets

Ingredients:

Beignets! (Photo credit: cplbasilisk)

2 medium sweet potatoes, baked
1 egg yolk, lightly beaten
1/4 cup dark brown sugar, packed tight
1/2 cup all-purpose flour
1/8 tsp allspice
1/8 tsp cinnamon
1/8 tsp cloves
1/4 tsp nutmeg
2 egg whites
Oil for frying
1 cup finely ground pecans, put in shallow bowl
1/2 cup granulated sugar

Directions:

• Bake the sweet potatoes in 350-degree oven for about 1 hour, or until soft. Cool, then cut in half and scoop insides out into a large bowl and mash with a potato masher until well blended and as smooth as you can get them.
• Add the egg yolk, brown Sugar, flour, allspice, cinnamon, cloves, and nutmeg; use a hand beater or masher and mix until well combined.
• In a separate bowl, beat the egg whites until stiff peaks form; fold the egg whites into the sweet potato mixture in bowl. Be gentle when you fold in the egg whites so you don't deflate them.
• In a large deep heavy skillet or saucepan, heat about 2 inches of frying oil until hot, but don't allow to get hot enough to smoke. Use a high heat oil, such as peanut oil.
• Form the beignets by dropping a spoonful of sweet potato batter into the pecans in the shallow bowl, rolling it around until it's coated with the pecans.
• Carefully drop the balls into the hot oil and fry until golden brown, turning once; about 4 to 5 minutes total time.
• Be sure not to overcrowd the saucepan or the oil will cool and the beignets will get soggy.
• Remove each beignet as it browns and put it on a paper towel covered cooling rack; sprinkle with sugar.
• Keep warm if you wish on a baking sheet in an oven set on low.

Recipe - Devilish Spicy Eggs

 A classic picnic treat, deviled eggs are also a great appetizer for Easter - you'll need a way to use up all those Easter eggs anyway, right? What better way than a tasty classic with a spicy twist! Try these at your Easter brunch or dinner, or just your next picnic or barbecue - they're sure to be a hit!

Devilish Spicy Eggs
(Makes 24 appetizers.)

Deviled Eggs shot during the Inaugural Portable Potluck Project on March 23, 2008. (Photo credit: Wikipedia)Ingredients:
12 large eggs
1/4 cup mayonnaise
1 jalapeno, seeded and finely chopped (optional)
1 teaspoon grated onion
1 tablespoon ground cumin
1 tablespoon good mustard
1 teaspoon cayenne pepper
salt and black pepper to taste
paprika to taste
parsley for garnish

Instructions:

1. Fill a large pot with cold water and add eggs along with a tablespoon of white vinegar (this helps keep the white from leaking out of any cracked shells.)
2. Bring the pot to a good rolling boil, put cover on pot, remove from heat and let stand for exactly 13 minutes.
3. Meanwhile fill a large bowl with ice cubes and cold water and set in sink. As soon as timer goes off, remove eggs from water and immediately put eggs in ice water bath to cool quickly (this prevents the yolks from turning green.)
4. When the eggs are cold, peel. (Hit egg on fat end, then roll on counter to crack completely to make peeling as easy as possible.  Hint: If you're using fresh eggs from a farmer's market or your own chickens, they won't peel as well. Store in refrigerator for a week or two before using, to make them easier to peel.)
5. Taking a sharp knife, cut the eggs in half lengthwise and remove the yolks carefully, putting them in a bowl.
6. Add to the yolks the mayonnaise, jalapeno, cumin, mustard, and cayenne pepper. Mash and mix together until smooth and creamy, then stir in salt, black pepper, and paprika to taste.
7. Fill egg white halves with yolk mixture. Top with a sprig of parsley if desired.
8. Store in refrigerator until needed and serve cool.