Eggs are fundamental in my diet, I eat them in various ways and not always at breakfast. Sometimes as part of my lunch, and on occasions during dinner. I am always mindful of eating eggs that are organic and free range. This way, I am sure I am having a great source of protein that comes from an animal that has been well fed and well cared for. We must bear in mind that how an animal is raised will affect the nutrient content of it, therefore what we eat may be more or less nutrient dense.
Eggs have been shamed for years because they have been associated with high cholesterol in people, therefore in the past it was recommended to have it no more than twice a week. Well, as with everything with nutrition, this has been reevaluated and eggs are a fantastic source of protein that contain tons of benefits and are, let’s face it, absolutely yummy.
Benefits of free range organic eggs:
- Eggs do not raise blood cholesterol or increase cardiovascular disease risk. According to the Mayo Clinic ‘the risk of heart disease may be more closely tied to the foods that accompany the eggs in a traditional American breakfast — such as the sodium in the bacon, sausages and ham, and the saturated fat or oils with trans fats used to fry the eggs and the hash browns.”
- Eggs contain phospholipids and omega 3 fatty acids which provide a balance to fatty acids in the body. One of the many functions of phospholipids is to allow watery and fatty substances to mix in the body, permitting cholesterol and other substances to be transported out of the body.
- One egg contains approximately 12g of protein, more than half coming from the egg white. Egg whites also contain vitamin B2, vitamin D, vitamin B6, vitamin B12, selenium, zinc, iron and copper. The egg yolk contains more calories and fat, are the source of cholesterol and have vitamins A, D, E, K, choline and lecithin.
- Eggs are considered one of the cleanest and most complete sources of protein because they contain all essential amino acids (the building blocks of protein) that will help our body to function correctly, heal wounds and repair tissue.
Eggs do not only have a space during breakfast, they can be used in numerous ways and at different times of day. Here I give you a recipe I really like, is easy, filled with nutrients and looks great once it is served.
Ingredientes: 8 eggs, 2 cups of diced mixed vegetables (whichever you have at hand), salt and the fat of your choice (butter, ghee, olive oil, grapeseed oil, coconut oil…)
- Heat up the oven to 200C
- Warm up a skillet and put the oil or butter.
- Put in the vegetables of your choice and sauté for 1 minute. If you are using onion, put if first and let it cook for a few minutes before introducing the rest of vegetables.
- Whisk the eggs and mix them in the skillet with the rest of the vegetables.
- Place the skillet in the oven for 20 minutes, or until you see it has set.
- Serve and enjoy!
Eggs can also be mixed in with quinoa, rice, vegetables and even avocado. They can be served poached, fried, scrambled or boiled. It is up to you to be creative and serve them in different ways to enjoy when you wish. Discard the tabu that surrounds eggs and start to eat eggs more often. Just remember, always look for organic free range eggs.