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Have you heard the eggciting news? It seems the ‘powers that be’ have decided to no longer demonize the almighty egg and ‘they’ have given us permission to eat eggs without fear or guilt. Well that sure was nice of them.
For decades, egg yolks have been demonized and believed to cause elevated cholesterol levels. But science is now confirming what many have known all along: eggs are good for our health and not the enemy (hen-emy? Sorry – too good to pass up) they were made out to be.
The Research
Every five years the Dietary Guild Advisory Committee (DGAC) analyzes the American diet and nutrition as it relates to the populations’ health conditions. The committee uses scientific research as the foundation on which to make their recommendations in an effort to help us all make healthier eating choices.
According to the DGAC draft report from December 2014, cholesterol is no longer a “nutrient of concern for over consumption.” Why did it take so long for our government to come to this conclusion when other studies pointed this out years ago?
Davis Katz, the Director of the Yale Prevention Research Center has said, ”my lab just published our third study of egg ingestion, this one showing no discernible harms from daily intake of two eggs per day for six weeks by adults with established coronary artery disease. In prior studies, we had shown similar lack of any discernible harm in healthy adults, and in adults with high blood cholesterol.”
We may never know what caused the government scientists and health food industry eggsperts to villainize one of the most nutritious foods on the planet. What we do know is scientific research at this time in our history is quite conclusive: eating cholesterol does not raise your bad cholesterol, saturated and trans fats DO. After 25 years of extensive research scientists now realize cholesterol is needed by the body to perform its many functions properly.
What’s in an Egg?
Eggs have been called the world’s most perfect food and for good reason: They are a ridiculously great source of protein, and are full of beneficial vitamins and minerals. Eggs are actually one of the few natural food sources (as opposed to sunlight) of vitamin D and are also full of omega-3 fatty acids.
Eggs also deliver many of the all-important B vitamins such as B6, B12, folate, choline and riboflavin. L-arginine, an amino acid found in eggs, is essential in the production of protein and release of growth hormones. Of course the real star of the egg, and the one we’ve all shunned for decades, is the yolk, and this is where most of the vitamins and minerals are located. Plus half of an egg’s protein is in the yolk (so please, do yourself a favor and NEVER order an egg white omelet again!).
Eggs also contain vitamins E and A, calcium, iron, and magnesium.
How to Get More Eggs into Your Diet
There’s a sentence you never thought you’d read in your lifetime!
Now that you know eggs are good for you and not the culprit of bad health we were all led to believe, it’s time for you to eat more of them. But besides the basic scrambled egg and hard-boiled egg and regular ol’ egg salad, you may not have any ideas how to prepare eggs that will get you and your family eggcited.
Not to fear, we’ve got you covered. Here are some delicious and healthy egg recipes that you may find, along with many others, at Perfect Meal Plans.
BREAKFAST
Italian Scramble
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Ingredients:
- 1 tablespoon olive oil
- 1/4 cups onions, chopped
- 1 garlic clove, minced
- 1 tablespoon Parmesan cheese, grated
- 2 bacon, cooked and crumbled
- 1/4 cups artichoke hearts, chopped
- 3 eggs, beaten
- 1/2 teaspoons rosemary, dried
- 1/2 teaspoons basil, dried
- 1 cup baby spinach leaves
- 1/4 teaspoons salt
- 1/4 teaspoons pepper
Directions
Heat a skillet over medium heat. Add the olive oil, onions and garlic. Cook until soft, season with salt and pepper and add the dried herbs. Add the artichokes and spinach and cook until spinach is wilted. Add the eggs and scramble until cooked through. Top with the Parmesan cheese and bacon before serving.
Creamy Coconut Scrambled Eggs with Strawberries
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Ingredients:
- 1 teaspoon olive oil
- 3 eggs, beaten
- 1 tablespoon coconut milk
- 1/4 cups strawberries, sliced
- 1 tablespoon coconut, shredded
- 1/8 teaspoons salt
- 1/8 teaspoons pepper
Directions
Heat a nonstick skillet over medium heat. Add the olive oil and then the eggs. Season with salt and pepper. Scramble until almost cooked and stir in the coconut milk. When eggs are cooked, top with the strawberries and coconut before serving.
LUNCH
Crunchy Egg Salad Wraps
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Ingredients:
- 3 eggs, hard boiled and finely chopped
- 1 tablespoon paleo mayonnaise
- 1 tablespoon dijon mustard
- 1 tablespoon sunflower seeds
- 1/4 cups celery, chopped
- 1/4 cups onions, chopped
- 1/4 cauliflower, finely chopped, steamed and cooled
- 2 cabbage leaves
- 1/4 teaspoons salt
- 1/4 teaspoons pepper
Directions
Combine all ingredients except cabbage in a medium bowl and season with salt and pepper. Mix well and chill until ready to serve. Serve the egg salad wrapped in the cabbage leaves.
Jalapeno Egg Salad
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Ingredients:
- 6 hard boiled eggs, finely chopped
- 1/2 cups onions, chopped
- 2 jalapeno peppers, seeded and finely chopped
- 1 tablespoon paleo mayonnaise
- 3 bacon, cooked and crumbled
- 1/4 cups fresh cilantro
- 1/8 teaspoons salt
- 1/8 teaspoons pepper
Directions
Combine all the ingredients in a large bowl. Season with salt and pepper and chill until ready to serve.
DINNER
Sauteed Cabbage and Sweet Potatoes with Goat Cheese and Poached Eggs
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Ingredients:
- 1 tablespoon olive oil
- 1/4 cups sweet potato, grated
- 1/2 cups cabbage, shredded
- 1 garlic, minced
- 1/4 teaspoons cayenne pepper
- 3 eggs
- 1 ounce goat cheese
- 1/8 teaspoons salt
- 1/8 teaspoons pepper
Directions
Heat the olive oil in a skillet. Add the sweet potatoes and cabbage and cook until soft. Stir in the garlic and cook for 1 minute. Add the cayenne, and season with salt and pepper. When vegetables are tender, turn off heat. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the vegetables. Top with the goat cheese and serve.
If you try these recipes and find them to be eggcellent, let us know in the comments!
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