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by BECCA KATZ

April 5, 2022

Eggs are a versatile food, and many people enjoy them fried, boiled, scrambled, or baked. They are easy to incorporate into a diet.

They are an excellent source of lean protein that’s relatively very inexpensive.

HEALTH FACTORS

Egg white and yolk are both rich sources of protein. Around 12.6% of the edible part of an egg is protein.

Eggs are also a source of vitamins A, B, E, and K.

Research on moderate egg consumption in two large studies (nearly 40,000 men and over 80,000 women) found that up to one egg per day is not associated with increased heart disease risk in healthy individuals.

SHOPPING FOR EGGS

There are different types of eggs on the market, including:

  • non-cage-free
  • cage-free
  • free-range
  • organic

The USDA grades eggs that meet their standards. In order for them to grade eggs as free-range, for example, the eggs must come from hens with:

  • unlimited access to food and water
  • freedom to roam within an area
  • continuous access to the outdoors during their laying cycle

One 2017 study found that organic eggs from hens with the freedom to choose their own food had higher levels of certain nutrients than eggs from caged hens. The organic eggs had significantly higher levels of protein, potassium, and copper.

Another study published in 2014, found that hens that could roam outside in the sunlight produced eggs that contained 3–4 times as much vitamin D-3 as eggs from hens kept indoors. The researchers suggest that allowing hens to roam may be an alternative to fortifying eggs with vitamin D.

Look for a sell-by date on egg cartons; eggs will generally last for four to six weeks after this date. Avoid packages with cracked eggs, which can increase risk of bacterial contamination.

 Promptly refrigerate eggs in their carton at 40°F or below, in the coldest part of the refrigerator.


HEALTHY EGG DISHES

How To Make The Best Fried Egg

Here are some easy and healthy egg dishes

fried eggs in avocados

Start with a great egg. I like to buy local eggs, which have the most beautiful golden yellow yolks. Free-range organic eggs are great, too.

Cook one or two eggs at a time. Use a cast iron skillet. Cast iron is non-toxic and retains heat well. If you warm up the pan as directed before adding the oil, it should offer a great non-stick cooking surface. I use my 8″ cast iron pan for single eggs or 12″ pan for two eggs (affiliate link).

Crack the egg into a bowl first. Pouring from a bowl yields a more evenly shaped fried egg that cooks a little more evenly.

Make sure the oil is hot before you pour in the egg. This helps ensure that the egg doesn’t stick to the bottom of the pan and yields super crispy edges.

If you want more firm yolks: For medium eggs, just cook the egg for 30 to 60 more seconds. If you want more firm yolks than that, you can cover the egg for 30 seconds or longer while it cooks.

Season as desired. These fried eggs are basically perfect right out of the skillet, but I love to sprinkle them with a little flaky sea salt (affiliate link) and freshly ground black pepper. Serve them with a knife and a fork to cut through their crispy edges.


HOW TO MAKE AN OMELET

omelet

Beat the eggs: Use two or three eggs per omelet, Beat the eggs lightly with a fork.

Melt the butter: Use an 8-inch nonstick skillet (affiliate link) for a 2-egg omelet, a 10 or 12 -inch skillet for 3 eggs. Melt the butter over medium-low heat

Add the eggs: Let the eggs sit for a minute, then use a heatproof spatula to gently lift the edges of the cooked eggs and allow the uncooked eggs to flow to the edge of the pan.

Make the filling and fill the omelet. Add the filling when the eggs begin to set. Cook for a few more seconds to heat the filling

Fold and serve: Fold the omelet in half. Slide it onto a plate.


How To Make Huevos Rancheros

huevos rancheros

Fry up some eggs.

Simmer a can of black beans in salsa.

Assemble! Layer bean mixture and eggs on your plate

Garnish as you please! Top them with more salsa, avocado, cotija cheese, cilantro and hot sauce.


Find a few simple and easy to fix egg dishes that you like and start putting them into the rotation. Use them whenever you need a quick and easy frugal meal.

About the author 

beccak - Becca Katz

Becca Katz is the owner of Becca Katz Printables, a shop specializing in paper products that can be downloaded and printed. These include calendars, planners, kids educational materials and games, party goods, and puzzles.
She also designs clothing to sell in the Katnovations Etsy shop, birthday shirts sold in the It's Your Birthday Etsy shop, books on Amazon KDP and a wide range of other products on Redbubble and Amazon.

  • I love a hardboiled egg with a smidge of soy sauce as a quick and satisfying snack or breakfast on the go. But, that little dab of pesto on top of the egg in the crudites looks divine. Will definitely try it… we have sooo much basil in our window right now. It’s a great time to make pesto!

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