Health & Medical Food & Drink

Top 10 Ways to Eat Eggs

Eggs are now making a comeback after being vilified by well-meaning doctors and scientists.
While it's true that egg yolks have a lot of cholesterol, they also contain nutrients that may help lower the risk for heart disease.
One egg has 13 essential vitamins and minerals, iron, antioxidants, low-calorie, high-quality protein, unsaturated fats and is only 70 calories.
Protein in eggs provides steady and sustained energy -- a great way to start your day.
Many of the egg nutrients are in the egg yolk like polyunsaturated fats, choline, folate, lutein, zeaxanthin, vitamin D, and almost half of the protein.
Eggs are not just for breakfast.
Eggs can also be a great appetizer (deviled eggs) or snack (hard boiled eggs).
Ways to enjoy cooked eggs: 1.
Boiled - cook eggs with their shell in boiling water, add salt or vinegar to water to prevent white from billowing in case of cracking.
Cooking time for large eggs is soft boiled 1-4 minutes in boiling water; and hard boiled 15-17 minutes in boiling water.
2.
Poached - cook eggs without their shell in boiling water, add salt or vinegar to water to prevent white from billowing in case of cracking.
3.
Scrambled - mix with milk or water and cook eggs in pan with oil or butter.
You can mix with smoked salmon, cheese, or other meats for variety.
4.
Fried (sunny side up or over easy) - cook without the shell in oil or butter.
5.
Deviled - halve hard boiled eggs lengthwise, scoop out yolks.
Add mayonnaise, salt and pepper to yolks and put mixture back into egg whites.
Lightly sprinkle with paprika.
6.
Egg drop soup - add a thin stream of beaten eggs to boiling chicken broth.
Add finely chopped scallions and/or tofu.
7.
French toast - mix with milk or soy milk and cinnamon.
Can add more sugar for a sweeter taste.
Use different breads like Hawaiian, multi-grain, or whole wheat for variety.
8.
Pancakes - add to pancake or biscuit mix and cook in pan or on griddle with butter or oil.
Add blueberries, bananas, or other fruit for variety.
9.
Breakfast burrito - cook scrambled eggs Mexican blend seasoning, in butter or oil.
Add cheese when eggs are almost done.
Add to tortilla and top with diced tomatoes.
Use different cheeses for variety like Monterey Jack, Swiss, Cheddar, or a blend of multiple cheeses.
10.
Egg salad - mix hard boiled eggs with mayonnaise, salt and pepper.
Use basil or other herbs for variety.
Nutrition Information Per Serving Excellent Source: protein, vitamin A, folate, choline and calcium Good Source: iron calories: 137 total fat: 8g saturated fat: 3g polyunsaturated fat: 1g monounsaturated fat: 2g cholesterol: 221mg sodium: 968mg carbohydrates: 6g dietary fiber: 2g protein: 12g vitamin A: 6,171.
9IU vitamin D: 17.
5IU folate: 109.
2mcg calcium: 211.
3mg iron: 2.
8mg choline: 126.
5mg More Information: http://www.
hsph.
harvard.
edu
; http://www.
incredibleegg.
org

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