ATH: Include locally produced eggs in a healthy diet
By Kyle Valentini
May 17, 2011
265
Summary: Eggs can be a great choice when cooking healthy meals. They are certainly not just for breakfast. Choosing to include locally produced, pastured eggs can give you added nutrition while supporting a local farmer.
With eggs we sometimes think our choices are only fried or scrambled. Eggs can be so much more than breakfast and when properly prepared, they can be a healthy choice at any meal.
Eggs have a bad reputation because of their high cholesterol content. One egg typically has 213mg of cholesterol. A healthy diet should include only 300mg per day but when eaten in combination with other healthy foods over time no negative impacts are noted.
Some studies show moderate egg consumption can even help prevent increased cholesterol because it is saturated fat rather than dietary cholesterol that increases cholesterol in a lipid profile. Eggs only contain five grams of fat and only one and a half grams is in the form of saturated fat.
Eggs are high in choline, a necessary nutrient in regulating the brain, nervous system and cardiovascular system. Eggs are one of the only foods that contain naturally occurring vitamin D. Eggs contain all nine essential amino acids.
Claudia Meade, a clinical dietician at Union Hospital at Dover said, Eggs can definitely be included in a healthy diet. They are a great protein source for people of all ages. They are a good calorie source for kids. For our patients we recommend 3 egg yolks a week. The cholesterol is found in the yolks.
We live in a region where locally produced eggs are readily available off farm, at the various farmers markets, at health food and specialty stores and even at most supermarkets.
Pastured chickens that are allowed to exercise, eat bugs, breathe fresh air and eat green vegetables simply produce healthier eggs than their factory-farmed cousins.
Locally produced eggs benefit all of us through more nutrition and by stimulating the local economy. Choosing to include local eggs in your meals benefits the farmer who could not continue to raise food in a sustainable manner without your support. Raising free range chickens on pasture also provides the farmer with insect control and fertilizer. Pastured chicken eggs cost more but they are worth it when you consider these factors.
When paired with soup or salad this egg dish will serve as a nice light supper or brunch.
Italian Vegetables with Poached Eggs
1/4 cup distilled white vinegar
2 teaspoons good olive oil
1 shallot, minced
1 clove garlic, minced
1 pound zucchini, (about 2 medium), diced
12 ounces fresh or canned plum tomatoes, (3-4), diced
3 tablespoons thinly sliced fresh basil, divided
1 tablespoon good balsamic vinegar
1/2 teaspoon kosher salt
Freshly ground pepper, to taste
8 large eggs
4 whole-wheat English muffins or crusty artisan bread, toasted
2 tablespoons freshly grated Parmesan cheese
1. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add white vinegar.
2. Heat olive oil in a large nonstick skillet or cast iron skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 1 minute. Add garlic. Be careful not to burn it. Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender, about 10 minutes. Remove from the heat; stir in 1 tablespoon basil, balsamic vinegar, salt and pepper.
3. Meanwhile, reduce the boiling water to a gentle simmer; the water should be steaming and small bubbles should come up from the bottom of the pan. Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.
4. To serve, top each muffin or bread half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil.
