The Truth About Eggs!
I love, love, love eggs. I am currently not eating eggs now as I am cleansing and out of all the things I have removed from my diet including wheat and dairy, eggs is the one thing I miss the most, even more than cheese! They are simple and easy to make for breakfast, lunch, dinner or a healthy snack.
In my opinion, eggs have gotten a bad rap over the last few decades, we were even told once that eggs were as bad for us as smoking!!!
The reason eggs have such a bad reputation is because the yolks are high in cholesterol and people believed that if you ate cholesterol that it would raise the cholesterol in the blood and contribute to heart disease. But it`s not that simple…..
Cholesterol is a really important part of the body, without cholesterol we wouldn`t exist. It is produced primarily in the liver but when we start to eat foods that are rich in cholesterol the liver will produce less instead of more. Studies show that in most cases the HDL `healthy` cholesterol levels actually increase and that the LDL `unhealthy` levels are raised more by excess saturated fats than it is by eating eggs.
Eggs are a really great source of high quality protein (found in the egg white) and are one of the few food sources of vitamin D. Here are some other awesome health benefits that come from eating eggcelent eggs:
- Eggs are high in antioxidants so can protect against cancer and heart disease
- In addition to vitamin D, they also contain phosphorous which helps provide the building blocks for healthy bones and teeth
- They are a great source of choline which helps improve memory and mental performance
- Evidence suggests that during digestion, egg proteins are converted into peptides that help lower blood pressure in the same way as conventional drugs.
- Most of the fat in eggs is monounsaturated and polyunsaturated and these help reduce the absorption of cholesterol in the blood.
When buying eggs, try to get them from a local farm where you know the chickens (ducks or quail) have been raised humanely and that they have been able to go outside. Free-range eggs will contain more vitamin A, omega-3 fats and vitamin E than conventional eggs and less saturated fat. If you have never bought free-range eggs, please try it, you will be amazed at how yellow or golden the yolk is compared to conventional chickens that haven`t seen the light of day! I get mine from Landman Garden & Bakery, they are located in Grand Valley but you can find them at the Orangeville Farmers Market.
When cooking eggs, they will lose some of their nutritional benefit when cooked so try them poached or soft boiled to prevent that. Here is another recipe I like to make, I will cook them on a Sunday then reheat for a snack of breakfast throughout the week.
Vegetable Frittata Cups
Makes 4 servings
1 tbsp extra virgin olive oil
1 red onion, halved, thinly sliced
½ cup pepper, cut into short thin strips
1 clove garlic, crushed
½ cup frozen baby peas
10 pieces semi-dried tomatoes, finely chopped
½ cup unsweetened almond milk
salt and black pepper to taste
- Preheat oven to 375 F.
- Heat oil in a large, non-stick frying pan over medium-high heat.
- Add the onion, pepper, baby peas, and garlic. Cook, stirring often, for 5 minutes.
- Add the peas and cook for 3 minutes.
- Remove from the heat and set aside to cool a little.
- Stir in the semi-dried tomatoes.
- Using an oil mister, spray a large 6 cup muffin pan with oil.
- Whisk together the eggs and milk, and season.
- Divide the vegetables among the 4 muffin pan cups. Pour the egg mixture evenly over the vegetables.
- Bake for about 20-25 minutes, or until frittatas are set and lightly golden.
- Set aside in the pan for 10 minutes before turning out.