Happy Monday, Everyone! Thank you SO much for all the positive feedback regarding last week’s blog post about eggs. I had a feeling that this would be a popular one based on all the questions I’ve received from clients over the years, but you all blew me away! You love your eggs!
In last week’s post we talked about how many eggs we should be eating in a week (remember moderation is key unless you are dealing with health issues), we learned that not all breakfasts that include eggs are created equal and I shared some facts about eggs and their labels at the grocery store that you may have not known before. You all LOVED those facts so much. I may have some more fun facts to share with you today. Keep reading!!
Today, we continue with our Q & A session all about eggs and end with a few of my favorite healthy, easy egg recipes. As always, if I didn’t hit on a specific question you would like answered or you have a follow-up question about eggs. You know where to find me!
Q: Should I buy brown eggs or white eggs?
A: Brown eggs and white eggs are exactly the same the only difference is the color.
Q: Can I eat eggs for breakfast and also have hard boiled for lunch?
A: I would not eat eggs for breakfast and then hard boiled eggs for lunch every day. I suggest eating 3-4 eggs per week depending on your daily diet and your cholesterol levels. There are so many other easy, delicious, healthy food options for breakfast and lunch that you don’t need to always incorporate eggs.
Q: How many eggs a day is too many eggs?
A: Again, depending on your current health – heart disease and diabetes risk, usually around 3-4 eggs/week is enough – egg whites are also an option – you can eat plenty of egg whites! Talk to your doctor about eating eggs – some people can eat an egg everyday as the rest of their diet is low in saturated fats and processed foods while high in plants foods, nuts, seeds, beans and low saturated fat proteins.
Q: Will eggs increase my bad cholesterol?
A: Again, depending on your current health situation, are you at risk for heart disease and/or diabetes? Usually, I recommend that around 3-4 eggs (with the yolk) a week is plenty of eggs. If you’re consuming only egg whites, you can eat as many of those as you would like. Just be careful what you are cooking them with/serving them with! Talk to your doctor! Some people can eat an egg every day because the rest of their diet is very low in saturated fats and processed foods and high in plants foods, nuts, seeds, beans and low saturated fat proteins. Well balanced is key!
Q: Are all eggs created equal? Scrambled, fried, over-easy, hard boiled?
A: Yes, all eggs are the same no matter how you cook them. However – if you add a lot of butter or oil to the pan to fry up your eggs, it’s a totally different story. Best to eat them in moderation and without too much added butter or other fats.
Some more random facts about Eggs (just for some egg-cellent additional fun). Did you know that??
One large egg has only 78 calories and just 5 g total fat. It has 187 mg cholesterol with 6 g protein.
Individual hens in the United States lay about 250 to 300 eggs per year.
The yolk is the major source of the egg’s vitamins and minerals. Egg whites are an excellent source of low-fat protein.
The heaviest egg, laid by a New Jersey hen in 1956, is reported to have been 1 pound.
Ancient cultures, such as the Egyptians, Persians, and Hindus, believed the world began as a large egg, one reason the egg is a symbol of new life.
Before I leave you, as promised, I’m sharing a few of my favorite super simple, healthy recipes that all revolve around….you guessed it, eggs! I hope you’ll take these recipes from my kitchen to yours and enjoy them with the ones you love (or in peace and quiet!), whichever suits you that day!! Until next week, stay well! Xx Janine
Avocado Toast-Less Toast with Spinach and Egg
I’m sure you are all aware by now of the current craze surrounding avocado toast. This is my spin on today’s most popular breakfast item where I substitute the toast with my beloved GG crackers. I up my fiber intake and get my day started off on the right foot.
GG crackers (you can purchase them here if you can’t find them at your local Supermarket)
1 Fresh Avocado
Red Pepper Flakes (optional)
Salt and Pepper
Spray a small skillet with non-stick cooking spray. Sautee your fresh spinach until it is slightly wilted and set aside.
Cook your eggs as you like. For this recipe I like to prepare mine over medium in a frying pan with a tiny bit of olive oil. If you’ve had enough eggs for the week and want to skip the yolk, this is even delicious with simply scrambled egg whites. However you like your eggs will do!
While your eggs are cooking, cut your fresh avocado and place a few pieces on each GG cracker. Smash it down with a fork or a spoon to make it somewhat spreadable.
When your eggs are done place them on top of your GG crackers with avocado. Top with your already sautéed spinach. Add salt and pepper to taste and for some added flavor and heat a sprinkle of crushed red pepper.
This is healthy, delicious and totally adaptable! If you have fresh tomatoes on hand, throw them on top with the spinach. Left over mushrooms from dinner? Those work too. Any fresh veggies are a wonderful addition to this well-rounded breakfast.
This egg recipe is so quick and easy to make for any meal of the day. It’s healthy, satisfying and delicious. My family loves it for dinner!
2 Tablespoons Olive oil
1 very large onion – chopped
1 Large red pepper – cut into thin slices
2 cloves garlic – chopped fine
1 can (28 oz.) whole or chopped tomatoes with juice
1/2 teaspoon cumin
Sprinkle cayenne pepper to taste
Black pepper to taste
2 oz feta cheese (more if you like feta)
4 Organic Large eggs
In a large sauté pan or a wok (I love my wok), sauté the onions in olive oil until they are brown, about 8 minutes. Add the peppers and cook until almost soft.
Pour in the canned tomatoes, the garlic and the spices. Cook on high for 5 minutes. Lower to a simmer.
Crack the eggs into the simmering tomatoes mixture and cover with a lid until the eggs are cooked but still runny about 3-4 minutes.
Sprinkle with feta cheese