Every year about this time, we find ourselves either participating in or thinking about the “Easter egg hunt.” While many of us may too old to participate in this yearly event, we are not too old to eat eggs -- they are good to eat year-round. That is unless you are a vegan.
At any rate, this is a great opportunity to “crack” the shell and display the value of eggs. In an "egg shell"…
- Eggs are one of the highest qualities of proteins.
- Egg whites contain adequate amounts all essential amino acids and are used as the standard, which all protein is measured.
- One large whole egg = 75 calories, 6 grams protein, 5grams of fat.
- One large egg white = 17 calories, 3.6 grams protein, 0grams of fat.
- Eggs whites have zero carbohydrates, zero fat, and zero cholesterol
- The cholesterol is found in the egg yolk at depending on the size has about 185 to 213 mg.
Eggs also promote healthy thyroid function (iodine), brain health (choline), heart health, and eye health (carotenoid lutein). Eggs have additional health-promoting benefits. They contain nutrients that help with bone-building vitamin D, K and phosphorus, energy producing (vitamin B2 and B5), and more!
If you are worried about the cholesterol found in eggs, then it is important to consider the recommended daily limits, which should be less than 300 mg. per day. If you already have "cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day." However, it is best to rid yourself of other high cholesterol foods like fried, fast, and junk food, before you throw the egg out of the pan. And, you can always skip the egg yolk and use the white only.
It is best to choose your eggs from cage-free hens that are fed a !00% vegetarian diet. And there are many things you can do with eggs and egg whites like making a wholesome omelet or frittata. Eggs and egg whites can also be scrambled, poached and hard-boiled –– they make a great "fast food" snack without all the garbage. You can also use them in a sandwich or salad.
Here is a quick idea for a healthy, light, and low fat egg dish.
Summer Frittata from the "master health chef," George Mateljan
Found in the MY DIVA DIET diet books; our very own Diva Frittata Recipe.
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