The TRUTH about Eggs

October 7, 2015   |   5 Comments   |   4

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.

PMPlogobanner

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!

5 Comments

  1. Robert Stern Jr.

    December 30, 2015 Reply

    I'm into saving money. Eggs cost 2 to 3 bucks a doz.
    I eat four every day. Breakfast is under a buck and they are so tasty.
    Glad to hear they are good for us too.

  2. Abdul Rauf

    October 15, 2015 Reply

    Thank you very much for very informative write up about eggs. Now I can eat eggs without fear of cholesterol.

    • Hamza

      November 2, 2015 Reply

      You're very welcome Abdul :)

  3. Chris Case

    October 7, 2015 Reply

    I have been eating four raw, organic free range chicken eggs a day for years now.
    It's good for you! Yummy! Haha! But I like eggs anyway they come and despite all the bad press eggs have gotten over the years, I have always eaten eggs. I used to order 12 eggs over easy at one sitting when I was on the road at Denny's, I-Hop, or Howard Johnsons! Yummy!

  4. Scott Belanger

    October 7, 2015 Reply

    Most days I crack 2 or 3 of my local pastured organically raised eggs without any soy products ( I know the farmer and his practices) and eat the yolks raw with a teaspoon of raw organic local cream-so good and such good healthy fat. I like my food as natural and unadulterated as possible -so this way I mentioned is perfect for me

Would you like to share your thoughts?

Your email address will not be published. Required fields are marked *

Leave a Reply to Chris Case Cancel




close popup