Eggs for Protein: The Perfect Breakfast Food

They have been eaten by man since virtually the dawn of time. Cavemen stole them from nests to greedily devour them raw and while we have become a little more discriminating in our use of them they are still one of our most basic and widely consumed foods.
Eggs are good for you so jump your sleepy head out of bed and get cracking.

Consuming an egg daily for breakfast is a healthy diet choice and especially if that egg is boiled or poached rather than fried. Poaching rather than frying in butter or oil reduces the fat content while maintaining the nutritional value of the meal. It's a low calorie energy rich way to start the day. Eggs are an excellent source of high quality protein. There is a lot of nutrition in an egg. 

Packing a powerful protein punch they are loaded with an array of vitamins, minerals and other essential elements needed to get you through the day. Eggs are a complete food in and of itself. The reason this little oval shaped object is so nutritious is no accident of nature. The egg was specifically created by the mother of a developing baby to provide all the necessary nutrients to form and sustain her wee little one till it emerges from the shell.

Eat the entire egg or just the white? Much of the eggs nutrients are found within the yolk but the white of the egg does contain quantities of niacin and riboflavin in a larger proportion than can be found within the yolk.

Eggs are a good source of Riboflavin and Selenium. They also are a source of Vitamin A, Vitamin B12, Vitamin E, Iodine, lutein, choline, phosphorus, manganese, iron, copper, zinc and calcium. Interestingly there is more sodium within the whites.

One large egg contains approximately seventy calories of which fifty-nine of those calories will be found within the yolk. But don't throw out your yolk, keep in mind that the reason the calories are there is because the yolk is also where the main bulk of nutrients can be found. Protein contains calories. It is a simple fact of nature. 

What truly makes eggs unique is the quality of food protein they contain. The protein found within eggs is virtually perfect containing all 9 essential amino acids. Because of the exceptionally high quality of egg protein it is energy that is readily available for the body to use immediately. One large egg will provide 6.25 grams of complete protein. This is approximately one half of a serving of protein as defined by diet food guidelines. 

You have probably heard that eggs are high in cholesterol. Well this is indeed true as well. One Large egg contains approx 213 mg of cholesterol which fits in with our daily recommended cholesterol intake levels which allow for between 200 and 300 mg per day. What is interesting is that eggs are also rich in Selenium which is often used to treat high cholesterol. The science is still trying to figure this cholesterol puzzle out but it sounds like eggs may have gotten a bad rap on this one and their cholesterol count not such an issue after all.

Spice It Up

Turmeric

Ginger

Garlic

Dill

Curry

Cumin

Oregano

Basil

Chives

Parsley

Thyme

Tarragon 

Onion Powder

Cayenne Pepper

Chili Powder

Pepper and Salt

There are a lot of herbs and spices that go great on fried, scrambled, or poached eggs so go ahead and experiment to find the combinations that suit your palate. Not only will individual spices work but you can also try out a few pre-mixed spice varieties as well ie: taco or Italian seasoning. Eggs are versatile. Mayonnaise, mustard, tomato, Hollandaise, and salsa are sauces that can transform eggs into a culinary adventure. And then there are the many extras that can be added in or tumbled on top of your eggs. Go ahead and play with your food it really is okay and it will make your breakfast taste great.

A fried egg sandwich on toast is delicious but you can also take boiled eggs and quickly turn them into egg salad. Just take 6 eggs, mix in a quarter cup of diced onion, a quarter cup of finely diced celery, a half teaspoon of mustard, and 1/4 to 1/2 cup of salad dressing depending on your preferences. Egg salad is a quick and easy recipe to prepare and tastes amazing on both plain bread or toasted. Also keep in mind that you can spice this recipe up anyway your little heart desires. Go on and crack an egg or two for breakfast, lunch, or dinner today. 

Now here comes the nag: Please purchase free run eggs whenever possible. Chickens were not always a domesticated animal and we have a terrible tendency to forget that they were once a wild bird. These birds were once free range fowl alike so many other birds. They consumed insects, roosted in trees, and enjoyed the pleasure of a dirt bath when the opportunity presented itself.


We have allowed ourselves to become used to accepting that chickens be kept in small cages in inhumane conditions. This must stop. This practice and our attitude toward it needs to change. Please write your local and federal government officials to ask for a ban on battery style egg / meat production. There are much more animal friendly ways to produce our food and we can adapt to using them.
Battery hens are often subjected to living conditions that are not acceptable under any circumstances.

See: http://www.upc-online.org/battery_hens/
There are humane ways to raise our food stocks and these kinder methods of food production are not just a healthier alternative for the animals but also for us as well. The cruel treatment of egg laying hens is unacceptable and a practice that does not have to continue. There is a better way. Please write your local and federal government to voice your concerns about this inhumane approach to poultry captivity. Ask for a ban on the use of battery cages in livestock production.

Related Articles by Lorelei Cohen