Why It Sucks to Be an Egg: You only get laid once, you only get hard once, and when you DO finally get hard, it takes under three minutes and you're already in hot water. Source: Comedy Central Food Comedy
Also, if you're in my house, you're likely to be in my belly VERY soon.
If you're trying to clean up your diet, but you're short on time and or funds, incorporating eggs is a great choice for you. Decent quality eggs (cage-free, vegetarian-fed, organic) can be found in pretty much any grocery store for less than $5 a dozen. If you REALLY want to step up your egg game, invest in pasturized eggs from a local farmer.
This summer, I participated in an egg share, which meant a farm-fresh dozen eggs every week, so I've done lots of egg-speriments. I've scrambled, fried, boiled, and baked 'em. What I've learned: no matter how you cook eggs, its crazy-quick and easy and they can easily be paired with practically anything in your fridge to make a more complete meal.
Bad Rap Busted
Eggs, especially the sweet little yoke, have been getting a bad rap for quite some time - too high in fat, too high in cholestorol - but recent research shows these claims to be unfounded.
In fact, eggs are nutritional powerhouses - filled with protein, healthy omega 3 fats, and a whole host of vitamins and minerals including Vitamin D, Selenium, Vitamin B12, Vitamin B5, Phosphorous, Iron, Folate, Vitamin A, Vitamin B6, and Vitamin B2. And, get this- a study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol).
As far as cholesterol goes, the real threat is saturated and trans fats, not dietary cholesterol. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels; one egg (yolk and white) contains 185 milligrams of dietary cholesterol. The problem isn't the egg, it's how you're cooking it and what you're eating it with. My suggestion: ditch the butter and bacon and add in fresh veggies instead.
(Note: if you have a history of high cholesterol or heart disease in your family, talk to your doctor about how much cholesterol you should have.)
Clean Out the Fridge Frittata Recipe
8 eggsSplash of unsweetened almond milk or water (approximately 1/8 cup)Potential Clean Out the Fridge Add-Ins:
Dark Leafy Greens (spinach, chard, kale)OnionPeppersGreen or yellow squashBroccoliBasilWhite or sweet potatoesTomatoes, Salsa, or Tomato SauceMeat: Chopped Ham, Turkey, or SausageCheese: Feta, Grated Cheddar, Mozz, or Parmesan
1. Preheat oven to 400F2. Whisk eggs and almond milk3. Fold in veggies, herbs, cheese, etc.4. Pour egg mixture into 9" glass pie plate5. Bake for 30 minutes or until firm
This week I made swiss chard, red onion, & green and red tomato frittata, served with a large (1/2 plate!) green side salad. The pairing is perfectly refreshing. The frittata can be served hot or cold, depending on your preference. Leftovers double as a great grab-and-go breakfast.
What's your favorite "egg-cellent" recipe?