It still may be up for some debate as to which came first, the chicken or the egg, but there is no doubt that these little oval gems may be Mother Nature’s perfect food!
And while there has been some controversy, about egg yolks, more recently we have come to recognize the values of both. Egg whites, always a positive, are even made into healthy protein supplements used by athletes, dieters, and anyone who wants a low fat protein boost. In fact, compared to milk, fish, or beef which have a bio value (how well a protein is used in the body for tissue rebuilding and growth) of 84.5, 76, 74.3 respectively, egg whites measure a huge 93.7!
However, the yolk contains lecithin, which emulsifies fat, breaking it down to smaller fat droplets witch speeds up and improves digestion of fats, and also cholesterol, which may have both positive and negative attributes.
The Egg-cellent Egg
Whether its parts are separated or used together, eggs are certainly “egg-cellent” for health, nutrition and low calorie/low fat diet plans. With all of the wide possibilities in meals and diets, they are certainly “egg-citing.” Versatile eggs can be runny, smooth and silky, fluffy, or a great binder –a way of deliciously packaging veggies and other healthful ingredients—making them a great choice for low fat, nutritious, diet planning.
When eating eggs avoid eggs prepared in butter, grease, and heavy oils. Request “no pan oil” if ordering out. In egg dishes, avoid regular fat cheeses, selecting low fat or forgo cheese in favor of extra veggies. Parmesan cheese tends to add more flavors per calorie than other soft and gooey choices. Veggies extend an egg dish—looking large on the plate and filling you up with goodness. Do use an olive oil spray or low fat spread. Do request and use extra whites for a reduced number of whole eggs for certain diet requirements. Try to buy eggs free from unwanted antibiotics and growth stimulants—farm fresh, or free range chicken eggs.
The Whole Egg Story
Besides for the notable breakfast fares such as, hard boiled, poached, or scrambled eggs, eggs also make delicious omelets, quiches, frittatas and salads that can be a boon to diet.
Frittatas can be a simpler, healthful staple in your diet plan–they don’t require any “folding” art and skills, and whatever good veggies you have, or vegetable soy crumbles, skinless chicken, fish, low fat cheese, can be layered on. It’s a nice open-faced way to see your filling treasure—and they can be served cold or room temperature, as well. Look for some “egg-citing” examples at the end of this blog!
Why Eggs Are Good for You
Eggs Contain These Vitamins:
- A – For good skin and growth
- D- Strengthens bones
- E – Protects cells from oxidation
- B1- Helps release energy from carbohydrates
- B2 – Helps release energy from protein and fat
- B6 – Promotes the metabolism of protein
- B12 – Essential for the formation of nerve fibers and blood cells.
Eggs Contain These Minerals:
- Iron- Essential for red blood cells
- Zinc –For enzyme stability
- Calcium – Most important for bones and teeth
- Iodine – Controls thyroid hormones
- Selenium –Protects cells from oxidation
- Methionne– Detoxes heavy metals, Choline- evidence of reducing risk of breast cancer
Frittata With Greens:
Use ovenproof nonstick skillet. Preheat oven 180C.
30ml. olive oil, 1 medium onion, 240g. chopped spinach, 8 egg whites (4 whole eggs), salt and pepper to taste, 2 plum tomatoes chopped, 10-15 g. grated parmesan cheese
Use 15ml. oil to sauté onion to tenderness, add greens and sauté until wilted, then tomato and sauté until dry. Beat eggs, add salt and pepper, and cook over medium heat until almost set (3-4 minutes), lifting gently to let runny eggs seep underneath. Sprinkle with cheese. Bake in oven until set through (2-3 minutes).
Add tomato salsa for zip
Adventurers: add crisped soy bacon for extra healthy nutrition without the fat
Mix and match: asparagus, peppers, zucchini, broccoli, mushrooms, black olives, tomatoes, and scallions—sauté with pan spray of oil or broil to tenderness before adding
Low fat grated cheese or low fat ricotta (keeps portions of cheese low approximately 27grams)
Eggs in a Casserole are easy and quick and nutritious and can suit your diet and family—just mix all the ingredients together, pour into a baking dish, place in a 180C oven for 35-40 minutes or until set.
Here’s one suggested combination:
350ml. eggs- beaten, 180ml. milk, 15g. onion chopped, 11g. Parmesan grated, 1clove garlic chopped, 40g. wheat germ, 60g. low fat grated cheese, 1 large package spinach (frozen, drained), 30g. pimentos chopped.