What Do They Eat? - EGGS

Thursday, March 28, 2013

Traditionally eggs are a symbol of fertility and rebirth.  The same can be said for the season of Spring.  In fact you might come across a few colorful eggs hidden in the grass this weekend.  It's that time of year again, when things get lovely.

So EGGS! My friend, Marie-Theres Franke ADORES eggs so she is here to share her "eggs-pert" knowledge and to teach us how to cook the "perfect" boiled egg.  Marie is a health counselor in NYC; she specializes in managing auto-immune conditions through healthy diet and lifestyle choices.  Check out her blog, My Haus Wellness.
Marie-Theres Franke

From Marie:
I have always loved eggs -- from soft boiled, with their perfectly silky yolk, veggie fritattas, to runny sunny-side ups for breakfast, lunch, or dinner.  Eggs really are incredibly versatile and healthy.  Here's a few reasons why:

  • Eggs are chock full of the most easily metabolized form of the fat-soluble antioxidant nutrients, lutein and zeaxanthin 
  • Egg yolks are great for your eyes and brain 
  • Eating eggs can reduce your risk of developing colon and breast cancer  
  • Eggs contain all eight essential protein-building amino acids
  • Vitamins A, K, E, D, B-complex
  • Minerals, iron, phosphorus, potassium and calcium
  • An egg yolk contains about 113 mg of choline (a part of the B-complex vitamins). Choline is important in our brain function as well as the brain development for babies of pregnant women.

An egg is an egg is an egg, right? WRONG! When buying eggs it's very important to pay attention to where they come from.  You might have seen egg cartons labeled free-range, organic, cage free and pastured.  So how do you know which ones to get?  If you've got access to farm fresh eggs, you'll notice that the yolks are darker and almost orange, indicating a higher concentration of omega-3 fatty acids, vitamin E and vitamin A, along with notably higher amounts of folic acid and vitamin B12.  This is largely due to the fact free-roaming hens were allowed to eat grass, bugs and worms out in the sun as they were intended to, as opposed to caged hens who are fed a mixture of grains, corn and soy which deplete the nutritional content of the eggs.  Free-roaming doesn't necessarily mean they weren't fed grains/soy, so the words you really want to look for is pastured and grain-fee, and more importantly GMO corn and soy free.
The Perfect Boiled Egg:
Whether you prefer your egg yolks runny (6 minutes), hard (10 minutes), or somewhere in between (8 minutes),time is of the essence here.

Place your eggs in a pot and cover them with water by about one inch. You can put as many as will fit neatly on the bottom of the pot.  Heat your pot on high, uncovered, and then turn off your heat just a second before your water reaches a boil. Cover the pot immediately and let eggs sit for 6 to 10 minutes. Be sure to use a timer -- an extra minute of cooking time can make a big difference.

After the timer has indicated your time is up, carefully pour out the hot water then place pot under cold running water and let the eggs cool down.  When the eggs are cool enough to touch, carefully peel off and discard the shells. Your eggs are ready to eat.  

Try an egg on top of your mixed greens! 
For a different recipe, check out Heidi Swanson's  egg salad.


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