Planting the Seed

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I'm All About Some Eggs!

January 21, 2019

When I'm at a loss of what to eat for breakfast, lunch, or a quick snack,

my go to food is almost ALWAYS an egg.

Eggs are like delicious protein packed little miracles.

They are nutrient rich, high in protein, low in calories and very good at satiating a hunger strike- and they are just so cute in their pretty little shells!

 

Whole eggs have gotten a bad wrap in the last decade or so because the amount of cholesterol found in the yolk is about 2/3 the recommended daily allowance but recent research has not been able to prove adverse effects of your risk for heart disease if you eat the whole egg. Why?  Just because a food itself may be high in cholesterol does not necessarily mean it will increase the cholesterol in the blood of the person consuming it (1). In fact, eating eggs can actually increase your good cholesterol (HDL) Now, that doesn't mean just eating the egg whites is a bad thing-  it just means we don't have to fear the egg yolk anymore! But you don't have to take my word for it- here's what the MAYO Clinic has to say about it.

 

Eggs are packed full of good stuff, they contain a little bit of almost every nutrient your body needs. Now thats what I call a super food!

 

Making an egg for breakfast is a great way to start your day with a bang of protein and vitamins that will leaving you felling satisfied and help fight those mid morning cravings more efficiently. 

 

 

But If you don't have time to scramble up some eggs every morning have no fear, there are tons of ways to enjoy the health benefits of an egg!

 

Here are just a few ways to add a little EGG-citement to your day:

 

-I like to hard boil several every sunday so I can grab them in a hurry.

        They make the perfect snack but I also use cut them open, mash the yolk with

        some mustard and plain greek yogurt for a healthy deviled egg or Chop them up             onto salads

-Drop a sunny side up egg over some brown rice, and add some chopped bell peppers         for color and crunch if you like!

-Cut open an avocado, crack an egg into the center and bake it up for a fun breakfast or         pair it with a spinach salad for lunch

-Scramble up some eggs with turkey sausage and veggies and then use it to fill some               whole wheat tortillas, wrap them up individually and store in the freezer and then             just pop them in the microwave for a quick on the go meal

-Or beat several eggs up and stir in some freshly grated cheese, and vegetables of                  choice and bake up a delicious quiche or frittata for a sastifying and simple dinner

 

Your turn- what can you do with an egg?

Go get creative!

 

Here are the nutrition facts for eggs, according to the U.S. Food and Drug Administration, which regulates food labeling through the Nutritional Labeling and Education Act:

Nutrition Facts

Egg, whole, raw, fresh

Serving size:
1 large (50 g)

Calories 71
  Calories from Fat 45

 

                                Amt per Serving     %DV* 

Total Fat                                 5g              8% 

Total Carbohydrate              0g              0%

Cholesterol                            211mg       70%   

Dietary Fiber                          0g             0%

Sodium                                   70mg        3%   

Sugars                                    0g 

Protein                                    6g    

Vitamin A                                                   5% 

Calcium                                                      3%

Vitamin C                                                   0% 

Iron                                                              5%

 

*Percent Daily Values (%DV) are based on a 2,000 calorie diet.

 

 

1. Pub Med "Rethinking Dietary Cholesterol"  https://www.ncbi.nlm.nih.gov/m/pubmed/22037012/

 

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