Spotlight on Eggs

Breakfast for me usually starts with something with lots of protein (eggs or peanut butter usually). For some reason that always seems to satisfy me more, and I just enjoy it more. I’ll make an egg and cheese sandwich on toast, or make a Green Monster with spinach, milk, banana, and peanut butter.

Eggs and Ethics

Standard Eggs: Eggs that are the cheapest to produce. Chickens are kept in small, cramped coops and are fed a diet of antibiotics, hormones, and other chemicals

Barn-laid Eggs:  Chickens are kept indoors, but have room to move around, stretch their wings, etc. Considered a more humane way to produce eggs.

Organic Eggs: Chickens have outdoor access with natural vegetation. Fed organic feed that is without hormones or pesticides. No artificial coloring or vitamins are added after the egg is laid so there is a noticeable taste and color difference.

Free-range Eggs: Have access to an outdoor area, but are housed a majority of the time. Even though the hens are housed indoors, they are never kept locked up in cages and the size of the flock is regulated. They are able to wander around and exercise even while they are kept indoors.

Vegetarian Eggs: Hens are not fed any kind of meat, but they are kept in cages so they are not free-range.

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10 Good Things About Eggs

Eating eggs multiple times a week scared me at first (cholesterol? fat content? aren’t they sort of animals? etc.) But here is a list of 10 GOOD things about eggs. This is all taken from Eat This.

1. Eggs are good for the eyes. According to one study, an egg a day may prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin.

2. They also can lower your risk for developing cataracts in the future.

3. One egg contains 6 grams of protein and 9 essential amino acids. (Great for vegetarians who need to watch their protein intake)

4. According to a study, there is no significant link between egg consumption and heart disease. Regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. Eggs are a great source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. Considering more than 90% of Americans are choline-deficient, this is a great benefit.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12. (I haven’t seen this happen but my hair has always grown notoriously slow)

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The scrambled eggs that I ate in Florida last weekend at the hotel continental breakfast were some of the best eggs I had ever eaten in my entire life! Mmmmm that picture made me think of them!

Egg consumption doesn’t have to be during breakfast! Here’s a recipe of mine that is knock out delicious for veggies and non-veggies alike.

Egg, Black Bean, and Sweet Potato Wrap

1 sweet potato, cubed, and roasted in the oven for 20 minutes with olive oil, salt, and pepper
1 egg, scrambled with seasonings of your choice and/or a little cheese
2 tablespoons of black beans, warmed
1 tsp of ranch (for the “glue” in the wrap)
1 large whole grain tortilla

Spread ranch onto inside of tortilla, layer eggs, sweet potato, black beans. Wrap. Eat. Die of happiness.

How do you feel about eggs? Yay or nay? How do you incorporate them into your diet if you do like them?

For more information, the World’s Healthiest Foods site has a lot of good information. Happy egg eating!

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