An Eggcellent Conversation

Dispelling the myths surrounding eggs

With Easter arriving at the end of this week, the stores are stocked with chocolate, jellybeans, and of course, eggs. In the past, eggs have gotten a bad reputation due to high levels of cholesterol. Yes- eggs are high in cholesterol, but they are also packed with protein, vitamins, and minerals¹. And while cholesterol is a factor that leads to heart disease, there are a lot of other foods that are also risks- without the benefits that are seen with eggs.

Foods to look out for those high in saturated or trans fats as well as those with low nutrient density and high calories. These foods will make you feel full, but you might not be getting your necessary nutrients if you are eating more of these foods rather than nutrient dense foods. Nutrient dense foods are high in vitamins and minerals and may also have added benefits like antioxidants and fiber. Eggs are on the nutrient dense food list, containing vitamin A, vitamin D, selenium, iodine, and the B vitamins folate, biotin, pantothenic acid, riboflavin, and B12².  Talk about a powerful bite!

Still concerned about cholesterol?

                If you or a loved one have a history of heart disease, it still may be best to look at lower cholesterol options- but you still may be able to use eggs. Egg whites are delicious and are lower in fats and cholesterol. They are also lower in vitamins and minerals, but if you are watching your cholesterol and want to have a leaner protein option, egg whites are a good way to go.

Chick out this Recipe!

                Check out this great spinach and feta cheese egg bite recipe! These are quick to make and perfect for meal prepping breakfast or bringing to a party as a healthy appetizer. Found at: https://kaynutrition.com/spinach-egg-muffins-with-feta/

“Yield: 12 egg muffins   Total time: 25 min

12 eggs

2 cup spinach, roughly chopped

100 grams feta cheese, crumbled

1/4 teaspoon sea salt

1/8 teaspoon black pepper

Butter or olive oil, for greasing

Instructions

1. Preheat the oven to 350°F and grease a 12-cup muffin tin. (If you have a silicone muffin tin I would suggest using it as it is easier to remove the muffins.

2.  In a large bowl, crack eggs, whisk together and season with salt and pepper. Add chopped spinach and whisk again to combine.

3. Divide egg mixture evenly across the muffin tins, filling them halfway, and sprinkle with crumbled feta cheese. Depending on the size of your eggs you may have a little extra of the mixture, so you can make a few more.

4. Transfer the muffin tin to the oven and bake for 18-20 minutes until the center of each egg muffin is set.

5. Once cooked, serve immediately or store in an airtight container in the fridge for up to 5 days.”

Have an Eggcellent week and remember to be kind to others!

-KM

References

Healthline. (2022, January 13). Eggs and Cholesterol — How Many Eggs Can You Safely Eat? https://www.healthline.com/nutrition/how-many-eggs-should-you-eat#heart-disease 

Egg Info. (2022). Egg Nutrition Information. https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information#:~:text=Eggs%20are%20naturally%20rich%20in,and%20trace%20elements%2C%20including%20phosphorus.

Photo credits:

google images