Eggs are all they’re cracked up to be
From a nutrition perspective, eggs are a complete source of protein, containing all eight essential amino acids. They pack an impressive array of vitamins and minerals, including the “sunshine vitamin,” D, something we could all use more of this time of year.
Few protein sources are as versatile and nutrient-rich as the egg, a self-contained wonder food.
After years of being limited in the diets of those worried about heart health, the humble egg finally was exonerated in the 2016 dietary guidelines for Americans.
That’s when cholesterol was removed as a “nutrient of concern for overconsumption,” thanks to research showing that cholesterol in foods only minimally contributes to cholesterol levels in the bloodstream.
Now that we’ve got the OK to put the yolks (and flavor) back into our omelets, it’s time to highlight what the whole egg has to offer.
From a nutrition perspective, eggs are a complete source of protein, containing all eight essential amino acids.
They pack an impressive array of vitamins and minerals, including the “sunshine vitamin,” D, something we could all use more of this time of year.
They are also a rich source of choline, a vital nutrient for brain health that an estimated 90% of Americans don’t get enough of.
Eggs are a superfood for eye health, containing lutein and zeaxanthin, both of which protect against age-related vision problems. Add to all this, eating more eggs can raise good (HDL) cholesterol, and it’s hard to think of a reason (other than allergies) not to eat them.
For the best flavor and nutritional profile, seek out eggs from pastured chickens. Free-range chickens eat seeds and insects that enrich their yolks with a deeper orange color and higher levels of heart-healthy omega-3 fats. If you’re lucky enough to know someone who raises laying hens, you might even be treated to a rainbow of shell shades ranging from light blue to jade green to deep mocha brown. (But note that shell color is determined by hen breed and has no bearing on nutrition.)
Compared with meat, eggs are inexpensive and extremely quick to cook. They can be the foundation of a meal (omelets, frittata, quiche or egg salad), or the addition that brings everything together — a fried or poached egg atop a veggie and rice bowl, green salad, toasted sandwich or roasted veggies, for example.
A soft-cooked egg offers a self-contained sauce that enriches a pasta dish or lentil soup. Sliced hard-cooked egg shines on top of avocado toast with a drizzle of olive oil for a quick, satisfying breakfast or lunch.
One of my favorite ways to enjoy eggs is in shakshuka. This North African dish starts with sautéed peppers and onions, which are stirred into crushed tomatoes along with chili and other spices. To finish, whole eggs are cracked into the sauce and then baked or simmered until the whites are just set.
To soak up the rich sauce and runny yolks, shakshuka typically is eaten with bread or pita.
Optional toppings such as herbs, cheese or olive oil elevate this simple, quick dinner or brunch recipe.