All About Eggs!

Are you looking to get healthier this New Year? Well, look no further than the humble egg. The gold standard of protein, loaded with healthy fats and also containing essential micronutrients, the egg is hard to beat in nutritional value. Cost-effective and versatile, the unique nutritional composition of eggs can help meet a variety of nutrient needs of children through older adults. Plus, eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more.  

Did you know that Iowa is the #1 egg-producing state in the United States? There are many reasons to love being in the state that produces the most eggs. Eggs are full of nutrients, are easy to make for meals and can be prepared in dishes for breakfast, lunch or dinner! Eggs are a great source of protein, vitamins and healthy fats that make a great breakfast or snack to help you maintain your goal of eating healthy this year. Continue reading to learn what nutritional value eggs bring to the table.

Health Benefits of Eggs

1. High source of protein (6 grams)

2. Variety of nutrients that are essential for your health: Choline, vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus

3. Eggs are one of the few foods that contain a naturally good source of vitamin D, with one egg providing 10% of the DV.

4. Good source of healthy fat (5 grams)

High in Cholesterol?

Eggs are high in cholesterol, but the effect of egg cholesterol on blood cholesterol is minimal when compared to the effect of trans fats and saturated fats. According to a cholesterol article on healthline.com, the liver produces large amounts of cholesterol every day and when we intake more dietary cholesterol, the liver just produces less cholesterol instead. Eggs do contain cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people.

If you have diabetes, high cholesterol or heart disease, you may want to use an egg white substitute which contains zero cholesterol. Consult with your doctor for more individualized guidance.

Egg Recipes

Ham, Egg and Cheese Muffins (from The Lemon Bowl)

These muffins can be made ahead of time and reheated on busy mornings for a good protein breakfast; add in tomatoes, spinach, mushrooms and other veggies for extra nutrition and flavor.

All you need:

1 dozen large eggs

1/2 cup of whole milk

6 slices of Canadian bacon, diced

1/4 cup minced scallions

4 ounces of shredded sharp low-fat cheese

Salt and pepper to taste

All you do:

1. Preheat oven to 350 degrees and spray a muffin tin with cooking spray. 

2. In a large bowl, whisk eggs and milk until light and fluffy. Stir in the Canadian bacon, scallions and salt/pepper. Divide egg mixture into each tin evenly and sprinkle the tops with cheese.

3. Bake until eggs are set, 25 to 30 minutes.

Healthy Eggnog (From SparkRecipes)

For 100 calories and 9 grams of protein in each serving, this healthy eggnog is a delicious addition to the season.

All you need:

3 tbsp of egg substitute

1/2 cup of non-fat or skim vanilla soymilk

1/2 tsp of vanilla extract

2 tbsp of sugar substitute 

1 tbsp of fat-free vanilla creamer

All you do:

Pour all ingredients together into a container, mixing until thickened. Cover and chill for 1 to 2 hours.

Proper Hard-Boiled Eggs

Have you ever boiled eggs and the result was a yolk with a “green” colored ring around the yolk? Well, that is due to the sulfur in the white part of the eggs moving to the yolk and forming ferrous sulfide under high heat when you “boil” them (boiling water and then placing eggs in to boil for 15 minutes or so). The color is harmless, but the hard-boiled eggs just don’t look as appealing with a greenish ring. To avoid an unpleasing coloring, the correct way to cook eggs is to “hard-cook” them.

All you do:

1. Arrange a single layer of eggs in the bottom of a sauce pan and cover with 1 to 2 inches of cold water.

2. Bring the water to a boil on high heat.

3. Turn off the heat and cover the pan when it reaches a full rolling boil.

4. Let the eggs sit in the covered saucepan for 12 minutes, drain the water, and run the eggs under cold water. 

-West Lakes Hy-Vee Dietitian Team