The Incredible Edible Egg

Eggs Excellent Food Source

Eggs are a nutritious affordable food source suited for creating a nutritious meal that is low in calories. Egg retail sales in the United States from private label eggs have the highest sales among fresh egg brands.  Eggland's Best is the leading brand in the United States with sales reaching 214.15 million US dollars.  The entire category is dominated by private label fresh eggs that vary in price for the consumer. 

Eggs are provided in a wide variety of forms in the food industry besides cook shelled eggs consumers may find dried powdered eggs that can be used without rehydration that can be used to make scrambled eggs or omelets. Most produced shelled eggs go to retail in the US sold as fresh eggs in the dairy department. Eggs are a good source of inexpensive protein with more than half of the protein found in egg whites at 3.6 grams per egg and 2.7 grams of protein is found in the yolk of the egg. 

Total egg production in the United States reached 9.3 billion dozen eggs produced for consumer consumption in 2020 as the industry continues to grow.  Eggs are an affordable nutritious food high in protein that can be used in a variety of delicious healthy recipes. In 2020 the retail price of a dozen eggs in the United States was 1.48 US dollars, an astounding 12 cents per egg making eggs one of the most affordable food options.

The majority of laying hens in the US. are still caged the production of organic and cage free hens has increased in recent years due to popular demand in the industry. The number of all laying hens in the US reached 390 million in 2020 while the production volume of eggs worldwide exceeded 82.17 metric tons in 2019 as the global egg production has continued to increase over 100 percent.

Eggs Health Benefits

Eggs are especially nutritious only containing 75 calories each 7 grams of high quality protein, 5 grams of fat, 1.6 grams of saturated fat, including vitamins, minerals, iron, and carotenoids present in egg yolks a highly bioavailable source of lutein important for eye and skin health. Protein is an essential nutrient for the human body composed of an amino acid complex. Their biological significance amino acids are important sources in nutrition commonly used in supplements.

Amino acids are building blocks of protein in the body, vital for growth, tissue repair, and maintaining good health throughout our lives.  Several amino acids are synthesized in the body There are 20 different amino acids in total and the sequence of amino acids determines protein structure function in the body. There are 9 amino acids the human body can obtain only from dietary sources including meat, fish, eggs, grains, and dairy products.

Studies indicate insufficient amounts of amino acids can result in death.  Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation. Studies indicate eating protein temporarily increases your metabolism about 20- 30 percent while minimizing hunger increases satiety suppressing hunger ultimately facilitates weight loss Eggs can be an excellent protein source eaten after cooking it in your favorite recipes. Two large eggs supply 12 grams of high-quality protein per serving.

Egg Recipies Ideas

Hard boiled eggs can be made in advance for meals on the go or saved in your refrigerator for later use. Hard boil eggs to perfection placing 12 eggs in one 4 quarts stainless steel saucepan.  Cover the eggs with cool water.  Place the pot on top of the stove and heat on high.  Cover the pot with a lid and bring the water up to a boil. Turn the heat off then remove the pot from the heat.  Allow the water time to cool for ten minutes.  The eggs should be perfectly cooked ready to eat or used in recipes.

Soft boiled eggs are boiled for 3 ½ minutes then placed in ice water to stop the cooking process. Soft boil eggs have fully cooked egg whites with partially cooked yolk consistency.  Allow the eggs to thoroughly cool before storing them in the refrigerator. Poached eggs with healthy hollandaise sauce is a rich creamy dish idea perfect for any quick fix meal. 

Mini Quiche Recipe

Customize mini quiche recipe using fresh eggs, vegetables, and meat of choice packed with protein eaten as a nutritionally dense breakfast. Preheat the oven to 350 degrees F Crack 12 raw eggs in a mixing bowl removing the eggshells. Add a pinch of salt, a pinch of pepper, 2 cloves of minced garlic, ¼ cup low fat milk, 2 tablespoons of olive oil, ½ cup chopped spinach, or ½ cup chopped broccoli, 2 tablespoons freshly chopped chives, 3 ounces cooked meat of choice, beef or chicken, ½ cup diced mushrooms into the egg mixture.

Mix all of the ingredients using a whisk to combine. Prepare a muffin tin and spray the tin with olive oil cooking spray to avoid sticking. Using a ladle add the egg mixture into each mold filling each round pocket equally distributing each serving without overfilling. Bestonzon 12 piece mini tart pans ideal for baking Mini Quiche recipes nonstick design makes it easy to remove single servings fluted shaped molds. Spray each mold with non-stick spray.

Place the molds on a baking sheet covered with parchment paper. Then fill each fluted tart pan with the egg mixture. Both molds work well for this recipe. Top each serving with a pinch of shredded low fat cheddar cheese. Bake the Mini Quiche in a 350 degree oven for 20 minutes until the eggs are thoroughly cooked through. Remove the quiche from the oven and let it cool thoroughly before storing the quiche in the refrigerator ready to eat a low calorie breakfast anytime.

Two large eggs are only 156 calories, 12 grams of high-quality protein and choline, a nutrient found in many foods.  Your body uses choline to regulate mood, memory, muscle control, and other bodily functions that may reduce blood pressure. Eating a variety of meat, poultry, dairy, fish, whole grains and cruciferous vegetables including cauliflower, Brussel sprouts, broccoli may be beneficial to your health.

Cheers!

Patricia Lynn

Photo by Chris Ralston on Unsplash