Eggs: All They're Cracked Up To Be

The incredible, edible egg. So versatile, this dairy do has more benefits than you can shake a spatula at. Over the years, the egg has gotten a bad rap as a cholesterol foe, however the health benefits of eggs might make you reconsider making this eggstraordinary food part of your regular diet.

An eggcellent source of protein, eggs weigh in at about 9 grams. In addition to this, they offer vitamin A, B vitamins, potassium, folic acid and biotin; many of these nutrients are necessary for nerve and brain health. Blamed for raising cholesterol, eggs have been avoided by some, while others have opted to just consume the egg whites. Unfortunately, all of the nutrients are found in the yolk.

The topic of cholesterol can get very confusing. Individuals should avoid consuming saturated fats, which raise cholesterol and clog up your arteries. Eggs, on the other hand, are not only a healthier fat, but the fat they contain actually helps the body absorb the other nutrients offered by the egg - how eggcellent is that? Sorry, I can't resist...but I promise that's the last one.

Not all eggs are created equal. Free-range or cage-free chickens produce eggs that have higher concentrations of these vital nutrients. Chickens packed tightly together have higher stress and lower immune systems, making them susceptible to infection. Oftentimes, these chickens are given regular antibiotics to combat infection. Those antibiotics make it into the eggs, and then into you. Go free-range or cage-free AND
organic.

When eggs are cooked, they lose some nutritional value. For example, when eggs are scrambled, and exposed to high heat, the fats and proteins of the egg become damaged, making the healthy fats UNhealthy. You can certainly eat scrambled eggs, just don't eat them that way all the time.

Try this easy, healthy recipe for a modified Eggs Benedict:

1 whole what English muffin, or Arnold's thin sandwich bread
2 free-range, organic eggs, poached (you MUST buy these, available at Bayshore, they are fabulous! http://www.surlatable.com/product/PRO-18176/Silicone-Poachpod-Set)
4 C raw spinach
1 T spicy mustard
olive oil
pepper

Directions:  Saute spinach in pan lightly sprayed with olive oil until wilted. Meanwhile bring 1 C water to a boil in a medium saucepan. Once water is boiling, place silicone cups in water with 1 egg in each cup. Boil until whites are cooked, about 5-7 minutes. Toast muffin or bread, spread 1/2 T spicy mustard on each. Layer with cooked spinach, poached egg, and finish with fresh ground pepper.

This recipe lacks the heavy signature Hollandaise sauce, but the spicy mustard makes up for it! Oh, and your jeans will thank you.