The Incredible Edible Egg!

I'm sure you are wondering what is so special about the egg.  Well, that's what I'm here to tell you!  We love eggs in our house.  We are thinking about getting our own chickens so we have an endless supply of organic home grown eggs (plus my kids love chickens!)  Back to the egg...they have so many benefits for your health and they are so versatile that I thought they deserve their own post.  


Eggucation:

One large egg has varying amounts of 13 essential vitamins and minerals, high-quality protein, all for 70 calories.  While egg whites contain some of the eggs’ high-quality protein, riboflavin and selenium, the majority of an egg’s nutrient package is found in the yolk. Nutrients such as Vitamin D, critical for bone health and immune function. Eggs are one of the only foods that naturally contain vitamin D.  Choline, essential for normal functioning of all cells, but particularly important during pregnancy to support healthy brain development of the fetus. Lutein and zeaxanthin, antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration, a disease that develops with age.

Dietary protein contributes to the synthesis and maintenance of muscle tissue, and directly influences muscle mass, strength and function in people of all ages. Skeletal muscle protein synthesis is optimized by consuming dietary protein and by considering three important criteria:

Protein Quality: High-quality proteins, like eggs, dairy products, chicken, beef, fish and pork, contain all nine essential amino acids necessary for muscle protein synthesis and repair.

Protein Quantity: Post-workout protein is important for promoting recovery. Research indicates that eating 20-30 grams of protein sources rich in leucine, such as egg or whey, has been shown to promote muscle repair and glycogen resynthesis.

Timing of Protein Intake: For individuals who are aiming to lose excess body weight or maintain a healthy weight, eating protein at breakfast can help satisfy the appetite and reduce calorie intake for the rest of the day. Also, consuming high-quality protein in combination with rapidly digestible sources of carbohydrate post-workouts can help refuel muscles and optimize recovery.

What is the best way to eat an egg? Depends on what you are eating for...weight loss, muscle development, or nutrition supplement.  

For weight loss you should eat a sizeable amount of protein in the morning to keep your hunger away longer.  We all love our eggs in the mornin'!

For muscle development you should do a large intake of protein immediately after a workout.

For a nutrition supplement studies have show that eating eggs with a salad increases absorption of certain vitamins like E.

Egg Ideas

Protein Pancake - Serving 1
1 egg - beaten
1 Tb milk
1 scoop plant protein powder
Drop of vanilla
1 tsp of honey

Beat everything together making sure all the powder has incorporated and there are no lumps.  Heat a pan with a little oil and butter.  Once butter is melted and pan is hot pour in pancake mixture.

Toppings - cream cheese, yogurt, honey, berries, cottage cheese, fruit preserves or any of these combined.  I enjoy this pancake sometimes with cream cheese and preserves on top and then I roll it up and it eat like a crepe.  Or, if I make several smaller pancakes instead of one big one, I will pile plain full fat yogurt on top with a few drops of honey or pure maple syrup and some berries.  Yum!

Cloud Bread (for the low carbers)

Ingredients:
Nonstick cooking spray
3 large eggs
1 dash cream of tartar
1 dash sea salt (or Himalayan salt) (to taste, optional)
⅓ cup reduced-fat (2%) plain Greek yogurt or cream cheese

Instructions:

• Heat oven to 300° F.
• Lightly coat large baking sheet with spray. Set aside.
• Separate egg yolks from egg whites. Place whites in a medium bowl. Place yolks in a separate medium bowl. Set aside.
• Add cream of tartar to egg whites. Beat with a mixer on high until stiff peaks form, about 4 minutes. Set aside.
• Add salt and yogurt to egg yolks. Beat with a mixer on medium until blended.
• Gently fold ⅓ of egg white mixture into egg yolk mixture. Fold in the remaining egg white mixture until just incorporated, being careful not to overmix.
• Using a spoon, transfer a scoop of egg mixture onto prepared baking sheet, gently spreading into a thick pancake shape about 3 inches in diameter. Repeat with remaining batter.
• Bake for 25 to 30 minutes, or until golden brown and exterior is crispy to the touch. Immediately loosen cloud breads with a spatula; allow to cool on the baking sheet for 3 minutes, then transfer to a wire rack to cool completely.
• Serve immediately, or store in an airtight container.  Will keep for several days in the refrigerator.
• For variety you may add garlic powder, parmesan cheese, cheddar cheese...possibilities are endless!

The egg yolk makes an amazing thickener.  Instead of using corn starch or flour, beat an egg yolk and slowly incorporate your mixture (gravy, etc).  Make sure that you do it slowly if it's hot or you will turn your egg into a scrambled mess instead of a thickener!

Lastly, don't just throw away the shell.  Save them in a jar. Once the jar is full and the egg shells are dry, put them in a blender and make a powder.  Your indoor plants and garden will love the nutrients these give off!

Here are some more ideas for you to investigate:
Egg Baked in Avocado

Egg Drop Soup

Ham Quiche Cups

Lox Benedict - I leave out the hollandaise as it's really redundant with the poached egg.  And, it's best with an Everything Bagel.  Lots of flavor!