Contrary to the stubborn myth, eating eggs decreases heart disease risk rather than increases it. Yolks in particular are high in choline, an important nutrient for reducing the inflammation that leads to heart disease, Alzheimer’s, diabetes, and osteoporosis. Unfortunately, Iowa State University researchers have found that more than 90% of Americans are choline deficient. To boost your intake, consider these simple ways to eat more organic eggs – one of the cheapest sources of high-quality animal protein available.
Hard Boiled: Fast and Easy
If you can boil water, you can cook an egg. Just place a few organic eggs in a pot of boiling water for 13 minutes, rinse them in cold water, and refrigerate. For a quick snack, peel a hard-boiled, organic egg and sprinkle it with sea salt and pepper. To convert a side salad to a main dish, peel two hard-boiled, organic eggs, mash them with a fork, and sprinkle them on top of the salad.
Scrambled: South of the Border
Scrambled eggs are a delicious way to sneak in other natural foods, especially fresh, organic vegetables. Crack a few eggs into a bowl, beat them with a fork or whisk until little bubbles appear on top, and pour them into a preheated, oiled skillet. When they begin to solidify, use a wooden spoon to gently lift and stir the eggs until they reach an appealing consistency.
To cook eggs with firm vegetables (like chopped asparagus, onions or bell peppers), saute them in extra virgin olive or coconut oil before adding the eggs; for quick-cooking vegetables (like spinach, Swiss chard, or fresh cilantro), add them near the end of the eggs’ cooking time.
Wrap eggs in an organic, whole grain tortilla and top with quick guacamole: a mashed avocado mixed with salsa.
Baked: “Spinach Souffle”
This vegetable-packed recipe is adapted from What the Bible Says about Healthy Living Cookbook. You can prepare it a day ahead of time if you are expecting company or need to bring a dish to a brunch.
FOOD PROCESSOR INGREDIENTS
10 ounces of fresh, organic spinach
2 medium, organic zucchini
1 large, organic onion
1/2 cup grated organic Parmesan cheese
4 teaspoons dried parsley
2 teaspoons dried oregano
2 teaspoons dried basil
1/4 cup extra virgin olive oil
6 organic eggs
1/2 teaspoon sea salt
Several generous grindings of pepper
1. Preheat oven to 350 and oil a 9 x 13-inch baking pan.
2. Using a food processor, finely chop the spinach and add it to a large mixing bowl.
3. Cut the zucchini into chunks and place in the food processor. Pulse until it is well diced but not mushy. Add to the mixing bowl, and do the same with the onion.
4. Add the remaining ingredients to the mixing bowl. Stir well.
5. Pour the egg mixture into the prepared pan.
6. Bake for 30 to 35 minutes, or until the eggs are set and the edges begin to turn golden brown.
1. Replace 1 zucchini with a red bell pepper, 8 ounces of asparagus or a can of artichoke hearts (drained).
2. Add chopped sun-dried tomatoes to the mixing bowl in step 4.
3. Substitute Swiss chard for up to half of the spinach.
If you are looking to improve the quality of your animal protein – without paying the price for organic beef or chicken – consider incorporating more organic eggs into your diet.