April 3rd, 2018

Brought to you by Lunchbox Orders

www.lunchboxorders.com

 

Eggs – The Protein Powerhouse

Amy Skeoch MHSc, RD

 

Many people are looking for ways to increase the amount protein in their diets, and often over-look the small round items most of us have in our refrigerators….EGGS!

Eggs are such a great and versatile food.  They are inexpensive, easy to cook and full of many nutrients.  At just 70 kcal (for your average large egg), each egg contains 6 grams of protein, 9 amino acids (building blocks for muscle), and is a great sources of vitamin A, D, E, B12, Iron, folate, selenium, lutein and choline (contributing to increased energy, metabolism, building of tissues in the body and eye health).

Did you know…. 

  • There is no nutritional difference between white or brown eggs. One comes from a white chicken and the other from a brown chicken.
  • Eggs are graded into their different size categories by their weight.
  • Omega eggs come from chickens who are given a feed that contains a higher % of omega fats, therefore resulting in an egg with a greater amount of omega fats.

 

Egg Q&A:

  1. Should I worry about the cholesterol in eggs? Is it safe to eat an egg every day?

Research shows that an egg/day does not impact cholesterol levels in the blood.  It is safe to eat an egg each day.

  1. Why does the yolk color vary between eggs?

Yolk color can be different depending on the type of feed the chicken is given.  If they yolk is a paler yellow, it may be given a more wheat-based feed, if it’s a darker yellow the hens may have been given a more corn based feed.  The color of yolk does not change the nutrient value of the yolk.

 

Easy Breakfast! Eggs in a Bread Basket

1 slice whole grain bread

2 tsp butter (10ml)

1tbsp salsa (15ml)

1 egg

2 tsp chopped green onion (10ml)

2 tsp sweet pepper (10ml)

1 tbsp cheese (15ml)

Trim crust from bread; Spray inside of large cup or ramekin (about 1 cup/250 mL size) with cooking spray. Press bread into cup. Spoon salsa onto bread. Crack egg over top. Sprinkle green onion, green pepper and cheese over egg. Microwave on High until yolk is cooked as desired, approx. 1 to 2 minutes.

Sources:

https://youreggquestions.getcracking.ca/

http://www.cookspiration.com/recipe.aspx?perma=zR9c3hOVIQC&d=6&i=2&s=1