Unfortunately, inaccurate studies gave eggs a bad reputation for increasing cholesterol. To unscramble the myths, eating eggs may actually increase “good” HDL cholesterol while lowering the risk of blood clots, stroke, and heart attack. Eating cholesterol-rich foods has little effect on blood serum cholesterol levels. However, eating foods high in refined carbs can increase inflammation, triglyceride levels, and “bad” LDL cholesterol.
Let’s crack into the benefits of eggs and why they make a great protein-rich, whole-food addition to meals and snacks. An excellent source of protein, choline, vitamins, minerals and healthy fats, eggs help with weight loss, building muscle, reducing inflammation, enhancing mental performance, and improving heart health. Most of the nutrients and protein are found in the yolk, so eat the whole egg for maximum benefits.
- Packed with 6 grams of muscle-building protein that boosts metabolism and supports weight loss.
- Eating eggs instead of bagels for breakfast can results in 65% greater weight loss!
- Rich in brain-boosting, anti-inflammatory choline that supports fat loss via liver detoxification.
- A great source of carotenoids that are important for eye health, fat soluble vitamins that help balance hormones, antioxidant-rich selenium, detoxifying sulfur, and beauty-boosting biotin.
Versatile and delicious, eggs taste great sunny side up, poached, hard-cooked, scrambled, in an omelet, or baked. Enjoy eggs whole with the yolk and select organic, “pastured” or “free-range” eggs. Eggs from chickens grazing on grass contain more anti-inflammatory omega-3s. You can also buy “omega-3 enriched” eggs for a nutrient boost.
Although typically thought of as something to enjoy on special occasions, this recipe provides a simple solution to having this decadent dish daily. Serve on sliced tomato with sautéed spinach, mushrooms, and grated cheese!
5 cups water
1 teaspoon sea salt
2 tablespoons white vinegar or apple cider vinegar
3-6 large eggs
– Fill a 12-inch nonstick skillet about 1 inch from the rim with water. Add salt and vinegar. Bring to boil.
– Crack the eggs into a medium bowl. Gently pour the eggs into the boiling water, cover, and turn off the heat.
– Poach for 3 minutes for medium yolks, 4 minutes for medium-firm and 5 minutes for firm.
– Use a slotted spoon to remove and drain the eggs. Season and enjoy!
Prepare hard-cooked eggs on the weekend for an irresistible grab-and-go protein-rich snack during a busy week.
6-12 large eggs
– Bring eggs to room temperature for about 10 minutes.
– Place eggs in a saucepan large enough to cover the eggs with 1 inch of water. Bring to boil over high heat.
– Remove pan from heat, cover with a lid, and let sit for 10 minutes.
– Meanwhile, fill a medium bowl with cold water and 1 tray of ice cubes.
– Use a slotted spoon to transfer the eggs to the ice water bath to cool for 5 minutes.
– Remove from cold water and store in the fridge for later use or peel, season and enjoy as desired.
– To peel, roll the egg over the counter until the shell loosens, then peel from the air pocket end (bottom).
Fried eggs are quick and easy to prepare. Once the eggs are removed, the skillet can be used to sauté or reheat veggies. For a sweet french toast flavor, serve fried eggs with roasted sweet potato and cinnamon.
3-6 large eggs
1 tablespoon coconut oil or cold butter
– Preheat 12-inch heavy-bottomed nonstick skillet over medium heat for 5 minutes.
– Meanwhile, crack eggs into a medium bowl.
– Add oil/butter to skillet, letting it melt for about a minute. Swirl to coat the pan. Pour eggs into skillet.
– Cover and cook 2 1/2 minutes for runny yolks, 3 minutes for set yolks, and 3 1/2 minutes for firmly set yolks.
Food Sensitivity Caution
Eggs are a common food sensitivity, which is why it’s best to eat a wide variety of proteins and not eat eggs every day. If you suspect a food sensitivity, then try an elimination period.