let’s talk eggs!

If you’ve eaten and loved eggs for years like I have, then you are well aware of the on again - off again, love - hate relationship we’ve endured. Healthy or not? It was a sad time when we were told eggs should be greatly limited if we were conscious of cholesterol and heart disease. We were told that fats, including those also offering protein, were bad. Thankfully, those days are long gone. Phew. I happily eat the egg yolk along with the white these days. And, I have modern science on my side. You do too, so let’s relax and get the egg back into gear.

the egg has a long history across cultures, continents, and cuisines. a few facts never hurt, right?

Jungle fowl were domesticated as early as 3,200 BC in East India
Fowl were more commonly eaten than eggs since the eggs were saved to hatch to keep the fowl in supply (duh)
Egyptian and Chinese records show that fowl were laying eggs for MAN in 1,400 BC
But, it was the Romans who made chickens and eggs cherished delicacies. The omelet was born!
Modern day eggs are harvested using a vast array of farming methods, and it matters

let them eat eggs!

Eggs are a source of protein and micronutrients that support a range of health and dietary factors, including helping to regulate the intake of fat and carbohydrate, eye and heart health, healthy blood vessels and more. Get this, in more than one study, the presence of 12 eggs in a week did not lead to weight gain. Yessssss. There are some sources attempting to reignite the notion that “eggs are as bad as cigarettes”, but it’s not convincing and I’m not buying it. The legit research seems clear. Skeptical? Google it.

The Deets

1 large egg, hard-boiled, poached or baked without oil, butter or fat has only 80 Calories, yet an impressive 6 grams of protein, and packs a powerful punch on satiety. While it offers a well-balanced nutrient profile overall, the B vitamins in the egg are worth an honorable mention for giving our metabolism some oomph. Thank you, Egg. Thank you very much. We need that.

Egg Labels 101

Pasture Raised – The. Best. Eggs. Hens coming and going as they please, eating grass and bugs naturally.

Free Range – These hens have access to spaces outside the coop. Might be a dirt floor with no sun, might be limited time.

Cage Free – Simply, not kept in cages. Might be warehoused in dark cramped places. Doesn’t mean much.

Natural – This means nothing. It’s pure marketing.

Certified Organic – Aha! This is the first regulated term. The chickens are free of antibiotics and hormones, fed organic feed, live cage free, and free range. Don’t blame your local chicken farmer for not labeling this way, it’s expensive to do. Her eggs may be the best and meet all the best criteria - ask about the farm!

No label in a chain grocery store– Please don’t buy them. It’s a bad idea in so many ways.

Great news for everyone - I happen to live in a major city and personally buy eggs from a local farmer I’ve gotten to know who doesn’t use any label at all – the farmer’s market near you offers great treasures – check it out if you haven’t already.
Recipes

Hard-Boiled Eggs

I know you already hard-boil eggs but I’m not as sure that you know the very best way to do it. Try this method and you’ll never go back. It’s easy and promises a rich, creamy, and perfectly cooked yolk. No dark green rims signaling dry, crumply, overcooked-ness.

Here it is:

put eggs into a pan and cover with water, about 2 inches above the eggs
cover, crank up the burner, and bring to a boil
once boiling, turn off the heat
prepare a bowl with ice cubes and water
let the pan with the eggs sit, covered, for 11 minutes
submerge into the ice water until cooled

I’d love to hear from you if this is a new technique. It’s one of those things that should be obvious but most of us weren’t taught to do it like this or to care too much about how our eggs came out. Makes a difference.

Beth’s Homemade Mayonnaise

Please, please, please consider trying this easy recipe. It’s good for you and takes a step in the right direction to find better alternatives to prepared condiments (stick with me, this is something I’ll help you overcome over tie and you’ll thank me later).

Ingredients

1 egg room temp

½ lemon room temp

1 cup light tasting olive oil (yes, the light tasting part is key)

Pinch mustard powder

Pinch salt

Pinch pepper

Tools

1 classic, glass Ball / Mason Jar

Immersion blender (stick blender)

Instructions

Be sure the ingredients are room temperature. An hour on the counter should do the trick, or it’s okay to put an egg and lemon out for an overnight. Add the oil, egg, and spices into the Ball Jar and let sit for a minute to settle. Gently put the immersion bender down to the bottom of the jar and turn it on. It’ll take about 20 seconds to blend. There will be some oil floating around on the top surface. Go ahead and raise up the blender stick and incorporate that oil into the mix. Done! (I add a secret pinch of cayenne to mine every time).

Use this as mayo and also as a base for creamy dressings, dips and sauces. It’s good for 5-7 days in the fridge. All natural, healthy fats, no added sugar or preservatives. Have at it!