Long known as a foe of the cholesterol-conscious, eggs have garnered a bad rap. However, there is much to redeem this powerful protein source; in moderation, eggs—which were first recorded as food in China around 1400 b.c.—supply a wealth of nutrients in one delicate, affordable package.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
Protein-rich eggs include all the amino acids—the building blocks of protein—the body needs. Not only does this kind of protein preserve lean muscle, it also creates a feeling of fullness, which is integral to weight management. If it’s protein you’re after, don’t rely on the whites alone. While they supply a little more than half an egg’s protein—as well as niacin, riboflavin, magnesium, and potassium—the yolks steal the nutritional show. Contributing to eye health and brain function, the bright yellow center contains vitamin A, riboflavin, choline (the egg is nature’s best source of this nutrient), folate, and the carotenoids lutein and zeaxanthin, which protect against macular degeneration and cataracts. The yolks do contain all of an egg’s cholesterol, but research has shown that only a little makes it into the bloodstream. If you have normal cholesterol levels, an egg a day should not adversely affect your health. For pregnant women, whole eggs can be particularly important for their abundance of B vitamins—nutrients that influence a baby’s brain and nervous-system development. Few foods other than eggs contain vitamin D, which increases the body’s metabolism of calcium and assists with proper immune function.
HOW TO BUY AND STORE
Step 2
Egg color is determined by the breed of hen but has no bearing on flavor, quality, or nutrition. The egg’s grade—AA, A, or B—indicates its quality in terms of weight and appearance; usually only AA and A are found in stores, with little difference between the two in nutritive value. The weight, age, and breed of a hen determine how the egg is formed and therefore its size: medium, large, or extra-large. Check the carton for the date it was packed: Eggs stored in the coldest part of the refrigerator (not in the door, which is too warm) should last four to five weeks from the packed date. Open the carton to check for cracks before buying.
PREPARATION TIP
Step 3
Medium eggs work well for most uses. The recipes in this book typically call for large eggs. Separate eggs while cold, but bring egg whites to room temperature before beating; this helps them achieve a fuller volume. To hard cook eggs, place them in a saucepan; add enough water to cover by 1 inch. Bring water to a simmer; remove from heat. Cover, and let stand 12 minutes. Drain and rinse eggs under cold running water. Unpeeled eggs can be refrigerated for up to 1 week.
A BETTER EGG?
Step 4
Here’s how to decipher the labels on the wide range of specialty eggs now available, so you can make an informed buying decision.
Step 5
OMEGA-3 EGGS are from chickens whose feed includes flaxseed, fish oil, or other foods rich in omega-3 fatty acids, which help reduce the risk of heart disease and stroke. The yolks boast omega-3 levels about three to five times higher than those of regular eggs.
Step 6
CAGE-FREE EGGS come from hens that live only inside, but roam free in a barn or poultry house.
Step 7
FREE-RANGE EGGS are produced by hens raised outside or with access to the outdoors (but an open door doesn’t mean a hen necessarily stepped outside).
Step 8
ORGANIC EGGS are laid by hens raised on certified-organic feed and who have access to the outdoors and exercise areas, according to USDA regulations. All antibiotic use is prohibited.
Step 9
PASTEURIZED EGGS reduce the risk of contamination by salmonella bacteria, the most frequently reported cause of food-borne illness. (Cooking eggs thoroughly kills salmonella, so it’s a threat only if you eat your eggs raw.)
Step 10
LOW-CHOLESTEROL EGGS come from chickens fed an all-vegetarian diet that’s also high in canola oil. They contain at least 25 percent less cholesterol than other types of eggs.
recipes
Step 11
Egg, Kale, and Ricotta on Toast p.82
Step 12
Frittata Ranchera with Black Beans p.85
Step 13
Mushroom and Scallion Frittata p.86
Step 14
Hard-Cooked Egg Whites with Avocado p.90
Step 15
Egg Salad Sandwiches p.125
Step 16
Salmon Salad and Curried Egg on Multigrain Bread p.126
Step 17
Mushroom Soup with Poached Eggs and Parmesan Cheese p.156
Step 18
Cannellini-Bean Niçoise Salad p.178
Step 19
Roasted Asparagus Salad with Poached Eggs p.194
