BLOG: Did you know that an egg is one of the healthiest sources of protein on the planet? Despite the “bad egg” connotation that surrounds our favorite breakfast food, they are actually a nutrient powerhouse!
Previously discredited for their cholesterol content, studies now show that consuming two whole eggs a day can help improve body weight without negatively effecting cholesterol. Because our liver produces most of the cholesterol in our blood, when we eat foods that contain cholesterol, our bodies simply adapt by producing less. If anything, moderate egg consumption can actually help improve cholesterol ratios. For example, one test showed increased HDL, or “good cholesterol” in those who ate eggs multiple times per week. It is also suggested that eggs can help change the size of LDL, or “bad cholesterol”, and reduce heart disease risk.
Although discussion always leads to cholesterol, it is important to remember the high nutritional value that is packed inside just one egg. For just under 80 calories, one egg packs 6 grams of healthy protein; a nutrient known to satisfy hunger and aid in weight management. In fact, eating a breakfast high in protein has been shown to effectively improve weight loss results.
One whole egg also contains high amounts of Vitamins E and K, Selenium, B vitamins, phosphorus and several other important nutrients. Yet be careful, not all eggs contain the same benefits. Because eggshells are made of calcium they become thin over time. This exposes the vitamins and minerals inside and decreases the nutritional value.
The only way to ensure the dietary quality of your eggs is to purchase local eggs that have been from farm to table in the minimum amount of time. And that’s where Stewart’s Shops comes in, as your year-round farmers’ market. Every Stewart’s egg is sourced locally in Schuylerville, NY; making them more nutritious than the eggs shipped to other stores. And because eggs are so versatile you should have no problem quickly using up the entire carton! Check out the recipe below for one of my favorite healthy recipes.
Vegetable Stuffed Two Egg Omelet
2 Farm Fresh Stewart’s Eggs
¼ C Stewart’s Low Fat Milk
2 Tbsp Stewart’s Shredded Cheese
½ C assorted vegetables, chopped (try green peppers, tomatoes, broccoli and onion)
1. Break eggs into a bowl. Add milk and whisk vigorously for 30 seconds.
2. Spray a non-stick skillet and place over high heat.
3. Once heated, pour eggs into center.
4. Once bottom is set, flip over once with spatula.
5. Sprinkle cheese and vegetables onto one half of the eggs. Fold in half and flip once more.
6. Heat until thoroughly cooked. Serve with 2 slices Stewart’s Whole Wheat bread for added fiber!
-Christine Sloat MS, RD, CDN
About Christine: Christine Sloat is a Registered Dietitian and life-long resident of upstate New York. She holds a Bachelor’s of Science in Dietetics from the University of Delaware, and a Master’s of Science in Applied Nutrition from The Sage Colleges in Troy. She has a nutrition consulting business, Nutritious Notions.