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Eggs Are All They Are Cracked Up To Be

April was all about Earth Day and National Arbor Day or in other words, planet conservation and preservation. Sustainability is important for the earth, but for our own turf as well and by that I mean, self-sustainability and maintainability. I am all about foods that minimize waste and do not put a strain on time or budget.

Eggs are eggstraordinary in nutritional value, availability, versatility and affordability. Eating eggs is great but we can think beyond the plate to using the shells to help keep the slugs away so our herbs can grow.

  • Eggs are a nutrition powerhouse of:
  • Protein- 7 grams in the whole eggs
  • Iron
  • Vitamins A,D,E,K
  • B Vitamins
  • Iodine
  • Choline for brain health for infants and adults
  • Lutein and Zeaxanthin for healthy eyes

And all of those benefits are in the yolk (yellow) with the exception of protein which is in the egg white as well so don’t have egg on your face. The white and the yellow of the egg are good for you.

For those of you who are avoiding eggs due to the cholesterol, the recommendations and guidelines no longer have eggs on the don’t eat list. Saturated fats such as coconut oil and fatty meats as well as added sugar should be limited if you have high cholesterol levels, but eggs and other dietary sources of cholesterol such as organ meats and shellfish are fine.

Eggs are the great meal extender and value added. Eggs act as a binder for meatballs or meatloaf, add the structure and moisture to baked goods, add protein to baked goods and can be used as an egg wash to create a beautiful golden glaze. Eggs are also a great way to use up the refrigerator odds and ends such as little bits of cheese, ham, sausage, leftover veggies too. A frittata or mini eggs cups are a great way to use up the leftovers and make haste to end food waste.

Here is a great resource developed by a colleague of mine:

And to assist food waste, be in the know before you throw. At the grocery store, check the egg carton to make sure all the eggs move around. When you get home store eggs in the coldest part of your fridge, towards the back of the fridge, NOT on the door. And you can use eggs past the use by date. If you buy too many eggs and will not use them, separate the whites and yolks and freeze in ice cube trays. And for more great ideas on minimizing food waste, make haste to order this book written by a colleague and fellow Pittsburgher.

So eggs can help you amp up your #nutritioninthekitchen with great taste, no waste and meals prepared in haste. Breakfast, Lunch, Dinner or snacks- eggs can be part of a healthy eating plan.

Leslie Bonci

Leslie Bonci is a Pittsburgh-based registered dietitian, sports dietitian and owner of Active Eating Advice by Leslie Bonci. She works with professional athletes ) surreal people) and real people to help them strategize, optimize and realize their goals. Leslie is an author, blogger and media expert. She and her husband Fred reside in Point Breeze and are the parents of two sons and grandparents to 3 little ones. 

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