- Eggs were once vilified for their cholesterol content are now recognized for their nutrient density.
- Half of the protein and the majority of the nutrients are found in the yolk.
- Contains 13 essential vitamins & minerals in varying amounts needed for a nutritious diet
- Contains high quality lean protein
- Can promote weight management, muscular development, eye health, and more
Nutrition Information (1 egg):
- Calories: 70
- Protein: 6 grams
- When eggs sit at room temperature, their quality quickly drops and the potential for bacteria growth goes up.
- Salmonella is the primary bacteria associated with undercooked eggs.
- To prevent illness from bacteria, cook eggs until the yolks are firm
- Thoroughly cook foods containing eggs to 160ºF
- Never eat uncooked eggs.
- When baking, use large eggs (not medium, extra large, or jumbo) to maintain the correct proportion of liquid to dry ingredients
- For any other type of cooking such as scrambling, poaching, or cooking, any size is fine
- If you’re preparing eggs that will be eaten raw or undercooked such as poached or sunny-side up, choose pasteurized eggs which have been exposed to heat to destroy potential bacteria
- Fresh farm eggs should be washed in warm water or a mild dishwashing liquid that is free of scents and dyes.
- Dry eggs thoroughly before storing them in a carton & refrigerating.
- Since eggs lose quality quickly at room temperature, get them home from the store and into the fridge within a few hours
- Store eggs in their carton, not in the fridge door
- Eggshells are porous and can absorb odors and flavors from other foods which the carton will prevent
- Temperature fluctuations near the door may affect freshness of the eggs
- Eggs can have a safe shelf life of 3 to 5 weeks.
- Hard-cooked eggs (in the shell or peeled) should be used within 1 week after cooking
- Eggs whites can be stored in an airtight container in the fridge for up to 4 days, yolks 2-4 days
- Both can be frozen for several weeks
- For cooked egg dishes, refrigerate and use within 3-4 days
- Date the container to keep track of how long it has been in your refrigerator
Fresh eggs can be difficult to peel when they are hard-cooked.
- If you buy farm-fresh eggs, let them age in your refrigerator for 7-10 days before boiling.
- As they age, air enters the shell & makes space between the shell & the membrane. That “cushion” of air makes eggs easier to peel after boiling.
- Sunny side up
- “4 Foods that Boost Your Metabolism.” Shape. March 2014. 108.
- “Eggs.” Healthy Living Made Simple. May/June 2014. 36.
- Ansel, Karen. “25 Easy (Delicious!) Ways to Eat Healthy.” Self. June 2014. 102.
- “Getting it eggs-actly right.” Weightwatchers. January/February. 2016. 105.