I love eggs. They are one of the most nutrient-dense, easy to prepare foods you can find.The nutritional breakdown of eggs is quite impressive:

• Vitamin A: 6% of the RDA
• Folate: 5% of the RDA
• Vitamin B5: 7% of the RDA
• Vitamin B12: 9% of the RDA
• Vitamin B2: 15% of the RDA
• Phosphorus: 9% of the RDA
• Selenium: 22% of the RDA

Eggs also contain vitamins D, E, K, B6, calcium, and zinc.

What about the cholesterol?

When I suggest to some people that eggs are a near perfect food, they argue that the cholesterol they contain is dangerous to health. This is not actually true. While eggs do contain a fair amount of cholesterol, this does not necessarily impact blood cholesterol. Our liver produces a large amount of cholesterol on a daily basis. When we consume foods that contain cholesterol, the liver just reduces the amount of cholesterol it makes – it all evens out.

Eggs contain choline – and you need more of it!

Perhaps you have never heard of choline, but the truth is we all could use more of it. This nutrient is often grouped with the B vitamins and is necessary to help build cell membranes and also produces signaling molecules in the brain. Dietary surveys indicate that 90% of people in the United States are getting less than the recommended amount of choline. A whole egg contains more than 100mg of the recommended amount of choline.

Eggs contain a high amount of protein

Since proteins are the main building blocks of the human body, it is necessary that we get enough of them.  Eggs are an excellent source of protein. A large egg contains 6 grams of protein and all the necessary essential amino acids in the appropriate rations we need to use the proteins. Eating enough protein in your diet helps with weight loss, increase muscle mass, optimize bone health and reduce blood pressure.

Eggs may help improve your eye health

As we age, our eyesight tends to deteriorate. Consuming eggs on a daily basis is one way that you can help keep your eyes healthy. Research shows that consuming two very important nutrients lutein and zeaxanthin can keep cataracts at bay. Egg yolks contain large amounts of both lutein and zeaxanthin. In one study it was found that eating just 1.2 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28-50% and zeaxanthin by 114-142%. In addition, eggs are also high in vitamin A which is necessary to keep eyes healthy.

Some great ways to enjoy eggs

Now that you know just how healthy eggs really are, I want to share some of my favorite ways to eat them.

Roasted Red Pepper and Goat Cheese Frittata

Servings       Prep time     Cooking time

6–8               20 minutes                20 minutes

Ingredients

• 1       red bell pepper, seeded and diced
• ⅓     cup chives   
• 1       tbsp extra-virgin olive oil
• 1       tsp sea salt
• ½     tsp freshly ground black pepper
• 12     extra-large eggs
• 1       cup half-and-half
• 1       tbsp unsalted butter
• 1       cup goat cheese

Instructions

1. Preheat the oven to 425 degrees Fahrenheit. Place red peppers on a sheet pan. Drizzle with the olive oil. Roast for 15 minutes. Remove from the oven and turn the oven down to 350 degrees.
2. Meanwhile, in a large bowl, whisk together the eggs, half-and-half, salt, and pepper. Add the roasted peppers.
3. Place a 10-inch ovenproof sauté pan over a medium-low heat. Add the butter and let it melt. Pour the egg mixture into the pan and cook for 2 minutes without stirring. Transfer the pan to the oven and bake the frittata for about 20 minutes, or until puffed and set in the middle.
4. Sprinkle with goat cheese and bake for another 3 minutes, until the cheese is just melted. Cut into 6 or 8 wedges and serve hot.

Baked Portobello Egg Cups with Garlic and Chives

Servings       Prep time     Cooking time

6                   5 minutes      30 minutes

Tips: Wipe mushrooms instead of rinsing them. Otherwise, the mushrooms may become waterlogged and yield a mushy exterior. Additionally, overbaking the mushrooms with the eggs will result in mushy mushrooms.

Ingredients

• 6       large portobello mushrooms, stem removed, wiped clean
• 6       eggs
• 4       tsp olive oil
• ½     tsp sea salt
• ½     tsp pepper
• 1       tsp garlic powder
• ½     cup chopped chives
• 2       tbsp Parmesan cheese (optional)

Instructions

1. Preheat broiler to high. Set oven rack in the middle of the oven. Line a baking sheet with parchment paper. Assemble the mushroom caps on the baking sheet, open end down, and drizzle with olive oil. Sprinkle with salt and pepper.
2. Broil mushrooms for 10 minutes, or until slightly tender. Remove mushrooms from oven and turn oven to the bake setting, at 400 degrees Fahrenheit.
3. Break one egg into each mushroom cap. Sprinkle with parmesan cheese and chives. Bake for 15 minutes, or until the egg whites are cooked and no longer translucent.

Ham and Egg Bake

Servings       Prep time     Cooking time

8                   15 minutes     40 minutes

Ingredients

• 8       eggs
• 1 ¾ cups half-and-half
• 2       cups shredded cheddar cheese
• 1       cup mushrooms, sliced
• ⅓     cup green onion, sliced
• ½     cup red bell pepper, chopped
• 2       tbsp butter
• 2       cups fully cooked pastured, organic ham, diced
• 2       tbsp dried parsley
• ½     tsp sea salt
• ½     tsp freshly ground black pepper

Instructions

1. Preheat oven to 350 degrees Fahrenheit. Add 2 cups of the cheese into a 9×13-inch baking dish.
2. Melt the butter in a large skillet over a medium heat. Cook the mushrooms, green onions, and red pepper until tender, about 5 minutes. Spread the vegetables over the cheese. Add the cubed ham, and then sprinkle with the remaining 2 cups of cheddar cheese.
3. Beat the eggs in a bowl with the half-and-half, parsley, salt, and pepper. Slowly pour the egg mixture into baking dish. Bake in the oven until a knife inserted near the center comes out clean, about 35 to 40 minutes. Let stand for 10 minutes before cutting.

Note: Be sure to purchase only organic eggs from chickens that live uncaged. Better yet, keep a few hens in your backyard so that you can have your own fresh eggs!

-Susan Patterson