Cooking Eggs

Hey there!

I have some more info about eggs for you:

How do I prepare eggs?

Hard-boil:

  • Place eggs in a single layer in a pot. Fill the pot with cold water, up to one inch above the tops of the eggs.
  • Heat on high, just to boiling. Remove the pot from the burner and cover. Let stand for about 12 minutes.
  • Drain and cool under cold running water or in a bowl of ice water. Refrigerate.
  • Tada!

Scramble:

  • Beat 2 eggs with 1/2 cup of milk until blended.
  • Heat a teaspoon of butter in a non-stick skillet over medium heat. Pour in egg mixture.
  • As eggs begin to set, gently pull them across the pan, lifting and folding, forming large soft chunks. No need to stir constantly.
  • Remove from heat when there is no visible liquid egg left.

Fry:

  • Heat 2 tsp butter in a non-stick skillet over medium-high heat.
  • Break 2 eggs and slip them into the pan and immediately reduce the heat to low.
  • Cook until white completely set and yolks begin to thicken.
  • Use a flipula to carefully flip the eggs and cook on second side until desired doneness.

Poach:

  • Boil 2-3 inches of water in a large pot. Lower heat to a gentle simmer.
  • Break an egg into a saucer and slowly slip it into the water. Do this again with a second egg.
  • Cook until whites are completely set and yolks begin to thicken (3-5 minutes).
  • Lift eggs from water with a slotted spoon. Drain and serve.

What can I make with my eggs?

In addition to these cooking techniques, there are many other ways to prepare eggs such as:

  • Quiche
  • French toast
  • Meringue
  • Omelets
  • Souffle
  • Frittata
  • Baked custard
  • As part of any number of eggcellent dishes!

Check out this Pinterest board for all things egg.

Eggs on Pinterest

I’d love to hear any great egg ideas you have too!

Buying and Storing Eggs

Are brown eggs healthier than white? Should you get x-large or large? Natural, organic, free-range? How do you choose the best eggs at the grocery store?

Buying, Storing, and Cooking Eggs

What are the best eggs to buy?

Brown eggs come from brown feathered hens, white eggs come from white feathered hens. The taste and nutrition is the same so just go ahead and pick your favorite color.

Most recipes are written for large eggs but you can usually substitute medium or extra-large if large isn’t available, as long as the recipe doesn’t call for whipped egg whites. If you aren’t following a fancy schmancy recipe – such as if you’re just making hard boiled, fried, or scrambled eggs – you can use any size.

Egg grades are labeled AA, A, or B . There is no difference between the grades in terms of nutrition, but grade AA eggs are much prettier than grade B eggs.

In addition to color, grade, and size, there are a number of other words that you might see on an egg carton. Here’s what they mean:

  • Antibiotic-free – all eggs produced in the U.S. should be antibiotic free, even if they’re not labeled that way. Don’t let this be a deciding factor.
  • Cage-free or Free-roaming – these eggs come from hens that were raised in an open indoor area that they could freely roam and that provided shelter and protection from predators.
  • Fertile eggs – if incubated and not refrigerated, these eggs could hatch into chicks. Most eggs sold to consumers are non-fertile and could not hatch.
  • Free-range – these eggs come from hens that have access to the outdoors
  • Gluten free – all eggs are naturally gluten free. Don’t let this be a deciding factor.
  • Hormone – free – all shell eggs produced in the U.S. should be hormone free, even if they’re not labeled that way. Don’t let this be a deciding factor.
  • Natural – what does this mean? Who knows, but all eggs can be labelled natural, so again, don’t let this be a deciding factor.
  • Organic – these eggs come from cage-free, free-roaming hens that are fed certified organic feed and have access to the outdoors.
  • Pasteurized – these eggs are heat-treated to destroy pathogens. These eggs are recommended for recipes that call for raw or runny eggs.
  • Pastured – these eggs come from hens that are free to roam the pasture. This is not a USDA regulated term.
  • Vegetarian – these eggs come from vegetarian hens.

There are many nutrient content claims that may appear on eggs as well:

  • Good source of protein, Good source of vitamin D, Zero trans fats, Zero carbohydrates –  all eggs qualify for these nutrient content claims, even if the manufacturer doesn’t choose to include them on the label. Don’t let this be a deciding factor.
  • Contains __mcg lutein, Omega-3, Vitamin E – these eggs come from hens fed a diet high in lutein /omega-3 / vitamin D and as a result, the eggs contain more of the specified nutrient than most eggs.

Another factor I consider has nothing to do with the eggs themselves. I look at the carton material and choose cartons that are either cardboard or hard plastic instead of Styrofoam. It’s nice to consider the environment’s health and happiness as well as your own sometimes.

Once you’ve decided on what type of eggs to get, make sure you check each egg for breaks and cracks before purchase.

How should I store my eggs?

Store eggs in the refrigerator in their original carton for three to five weeks after you buy them. If the carton has a “best before” date, toss them at this time. Store eggs with the large end of the eggs facing up to help keep the yolk centered.

Fancy pants tip: If you have too many eggs and the expiration date is coming up, you can blend and freeze raw eggs in a ziplock bag.

We’ll talk about cooking eggs another time but until then, please share you favorite egg recipe in the comments!

Eggs

What day do eggs hate most?

Eggs

Fry-day!

So… I had someone tell me that it was National Egg Month and I thought that it made a lot of sense since it’s the new year and eggs represent a new beginning.

Well, it turns out that my source was wrong but I’m just going to roll with it anyway.

So happy Unofficial Egg Month!

What food group do eggs belong to?

Eggs are considered to be part of the Protein Foods group.

The amount you need eat from the Protein Foods group depends on age, sex, and level of physical activity but for most adults, this is about 5 to 6 ounce equivalents. Most Americans eat enough from this group but need to make leaner and more varied selections.

Why not include an egg as one of your ounce equivalents?

Egg Nutrition Facts

Egg Nutrition Facts

We think of eggs as a great source of high quality protein, so much so that eggs are often used as a standard reference of protein quality. In addition to protein, eggs are naturally packed with a number of other nutrients. Eggs are a very good source of choline, selenium, iodine, and riboflavin, and a good source of molybdenum, phosphorus, vitamin B12, and vitamin D.

Some of these nutrients are primarily found in the egg white and some are primarily in the yolk so eating both is great even though the yolk is higher in saturated fat and cholesterol – more about that in another post. 

So with all this nutritiousness, what can eggs actually do for you?

What are the health benefits of eggs?

Weight management: The high-quality protein in eggs helps you to feel fuller longer and stay energized, which contributes to maintaining a healthy weight.

Muscle strength and muscle-loss prevention: Research indicates that high-quality protein may help active adults build muscle strength and help prevent muscle loss in middle-aged and aging adults.

Healthy pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women.

Brain function: Choline also aids the brain function of adults by maintaining the structure of brain cell membranes, and is a key part of a chemical responsible for relaying messages from the brain through nerves to the muscles.

Eye health: Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein from eggs may be more bioavailable than lutein from other food sources.

What’s your favorite way to eat eggs? Leave a comment or tweet at me and I’ll share your recipe in a post later this month!

Health Benefits of Black Beans

Black beans are nutritional powerhouses so I thought I should share some of the health benefits they boast. Many of their health benefits are due to their magical protein-fiber combination along with other nutritional components.

Black bean can

What are the health benefits of black beans?

Longevity: One study found that with every 20g increase in daily legume intake produced a 7-8% reduction in risk of death.

Reduced cancer risk: Three decades of epidemiological data connect beans with reduced risk of various cancers. Also, preliminary animal and laboratory studies have shown black beans to inhibit the development of certain types of cancers, especially colon cancer.

Heart health: Black beans are high in soluble fiber, anti-oxidant and anti-inflammatory phytonutrients, magnesium, potassium, copper, and folate – all of which are known to be beneficial for cardiovascular health.

Weight management: Data from a large study showed that men and women who regularly consumed beans had a 22% lower risk of obesity compared to non-bean eaters.

Blood sugar control: Beans are digested slowly and the body absorbs their energy gradually so blood sugars levels rise slowly.

Flatulence: Although about half of the population experiences an increase in gas when they eat beans, this disconcerting side-effect usually goes away after 2-4 weeks of regular consumption.

Are you ready to give black beans a try yet?

Yay!

Black Beans

Happy New Year y’all!

I found an odd brownie recipe a while back and I’ve made it three times, each time making a few changes to get it just right. My husband enjoyed the first two batches, apparently having no clue what was in it.

When I whipped up a batch on New Year’s Eve, he cut them up to take over to a friend’s place to help celebrate.

As far as brownies go, they are freakishly healthy so I was pretty surprised when they turned out to be a huge hit! Several people asked for the recipe – repeatedly!

I’ll share the recipe with you later, but guess what the secret ingredient is?

Black Beans

Black beans!

Beans, beans, the musical fruit, the more you eat, the more you toot!

As I was doing some research to plan out a blog schedule for the year, I found out that January 6th is Bean Day.

So I thought I would give you some info to help you get ready to celebrate with me 🙂

Like most beans, black beans are sort of nutrition super stars!

What food group do black beans belong to?

Do you know the answer?

It’s a trick question.

½ cup of black beans is considered one serving and it counts as a vegetable OR as 2 ounce equivalents of protein foods.

As vegetables, they are high in fiber – but they are also high in protein.

Black Bean Nutrition Facts

As you can see, black beans are naturally low in calories, sodium, sugar, and fat, and are cholesterol-free.

But they are also fantastic sources of several key nutrients. Black beans are an excellent source of molybdenum, a very good source of fiber and folate, and a good source of manganese, protein, magnesium, thiamin, phosphorus, and iron.

Plain English Summary: Black beans are awesome!

What’s your favorite way to eat black beans? Leave a comment or tweet at me and I’ll share your recipe in a post later this month!
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