If you’ve been avoiding eggs because of concerns linking them to dietary cholesterol and coronary heart disease, it’s time to reconsider. The latest research shows that healthy adults can enjoy an egg every day without increasing their risk of heart disease.
Canada’s Food Guide considers two eggs the same as one serving from the Meat and Alternatives food group. So go ahead, enjoy an egg or two.
A Healthy and Filling Choice
One large Grade-A egg contains 6 grams of protein making it a great source of energy to get you through the morning, afternoon or evening. For those watching their weight, one egg is only 70 calories.
Look what else is healthy about eggs.
- Iron that helps prevent anemia
- Vitamin A, D, E, B12
- Folate (especially important if you are pregnant)
- Selenium with antioxidant powers
- Lutein and zeaxanthin (for vision)
- Choline for brain function
Retail grocery stores in Canada only sell Grade A eggs. They are given an A because they have clean, un-cracked shells, a round and centered yolk, a firm white, and a small air cell. Grade B eggs are sold only for commercial baking or for further processing into foods such as mayonnaise, noodles, or baked goods.
Egg size is related to the age of the hen. As a hen gets older, she lays larger eggs. The most common sizes are Extra Large, Large and Medium. Most recipes that call for an egg mean a large egg.
Brown eggs simply come from a different breed of hens, which are often bigger birds and require more feed than standard white-egg-laying hens.
Enjoying Eggs – Not Just For Breakfast
There are literally thousands of ways to enjoy eggs:
- Hardboiled eggs in a salad or take with you as a snack
- Egg burger with sausage or ham
- Eggs dropped in hot soup
- Egg burritos with cheese, salsa and jalapeños
Eggs Love Vegetables
Omelets and scrambled eggs make a great setting for vegetables. Stir fry the vegetables first and set aside. Add the eggs to the hot pan and stir until scrambled.
- Mexicans add eggs to a seared tomato salsa for the iconic huevos a la flamenca
- Tunisians add fried onions, sweet and hot peppers, tomatoes and potatoes.
- Greeks add spinach, feta cheese and tomatoes.
- Koreans add kimchi and scallions
Easy Egg Toast Cups
Kids and adults love this recipe. Pack as a snack or lunch. Enjoy hot or cold.
- 6 whole wheat sandwich bread slices
- Shredded cheese (Cheddar, Swiss or Mozzarella)
- 6 eggs
- Options: halved grape tomatoes, chopped ham, bacon bits, fried mushrooms
- Roll each slice of bread to ¼ inch,
- Brush one side with olive oil or melted butter and gently press into a muffin pan with buttered side out.
- Add cheese and any one of the above options, top with an egg (you don’t need to break the yolk)
- Sprinkle with salt and pepper
- Bake 350 degrees for 15-20 minutes or until egg is set.
Serve with a green salad.