One of my favorite foods has gone back and forth from the good food list to the bad food list for far too long. Recently egg yolks were equated to smoking in forming plaque in carotid arteries! This single study brought fear back to egg eaters, but it did not control for many factors which also lead to plaque buildup such as exercise, high fat meats, alcohol, and other high fat foods. In reality, consumption of dietary cholesterol is not a big factor in heart disease unless you happen to be one of the few people who hyper respond to cholesterol. Trans fat, saturated fat, smoking, lack of physical activity and eating excessiveprocessed carbohydrates are much bigger factors in heart disease.
Eggs are a great, inexpensive source of well digested protein and can be cooked in a myriad of ways. It is said that the many folds of a chef’s toque represent the 100 ways to cook an egg; history is cloudy on the truth of that statement, but there are more than 100 egg recipes and many more that utilize eggs. Eggs can be used as a leavener, thickener, emulsifier or glaze. Chances are, if you don’t like eggs cooked by one method, you might like them cooked another way!
One large egg contains about 70 calories, 6 grams of protein, and 5 grams of fat; they are also a source of vitamins D, E and A. Eggs are also a good source of selenium which is involved in pancreatic function, DNA repair, enzyme activation, and immune function, and choline which is important for cell membrane health, and lutein which is important for eye health.
Personally I like to keep a few hardboiled eggs on hand for when I need an easy way to add some protein to a meal or snack. If you have ever had a problem with hardboiled eggs turning green or being difficult to peel, try cooking them using the Julia Child method which is detailed in her book The Way to Cook. At first it seems to be complicated, but when you break it down, it’s just being prepared (having your ice bath ready) and utilizing the kitchen timer accurately. When I use this method, I have perfect hardboiled eggs every time that are easy to peel. You can cook up a batch and keep them in the fridge (labeled or in a separate bowl!) for an easy grab and go protein option. Bon appétit!