Eggs are high in protein, vitamins, and minerals. Crack one open for dinner tonight on World Egg Day.
Whether used as a binder in meatballs, a wash on bread, or as stars in their own dishes, eggs are a staple in many North Americans’ kitchens. Today, Friday October 12, we celebrate the humble egg for its versatility and pure deliciousness … because today is World Egg Day!
Eggs are considered a healthy part of a balanced diet. In addition to being low in calories (one large egg contains only 70), eggs are also a great source of protein, as well as the vitamins A, D, E, and various B vitamins. Further they’re loaded with minerals such as selenium, calcium, iron, and zinc.
A troubled past
However, eggs haven’t held their status as a health food without struggle. For a lengthy period eggs were considered an unhealthy food due to their fat content. However, fat found in eggs is actually healthy monounsaturated and polyunsaturated fat, including omega-6 and omega-3 fatty acids. And according to the Heart and Stroke Foundation, “with no history of heart disease, diabetes, or high blood cholesterol, eating an average of one egg per day (or seven eggs per week) does not increase the long-term risk of heart disease.” Good to know!
Of course, it’s important to choose free-range, organic eggs, which may contain more healthy fats and vitamins A and E than standard factory eggs. Further, free-range chickens generally live a much better life than factory-farmed chickens.
Eggs for every meal!
Think eggs are just for breakfast? Think again! Try this recipe for Poached Eggs, Mushrooms, and Micro Greens for dinner tonight.
Poached Eggs, Mushrooms, and Micro Greens
From “Micro greens” by Matthew Kadey
1 Tbsp (15 mL) unsalted butter
1 Tbsp (15 mL) oil, such as grapeseed
1/2 lb (225 g) button mushrooms, sliced (about 3 cups)
4 large free-range eggs
1 Tbsp (15 mL) white vinegar
2 Tbsp (30 mL) grainy mustard
4 slices rye bread, lightly toasted
Salt and pepper, to taste
Hot sauce, optional
1 cup (250 mL) micro greens
Heat butter and oil over medium heat in skillet. As soon as butter foam subsides add mushrooms and cook 6 minutes, or until softened and light brown. Remove pan from heat and set aside.
To poach eggs, fill lidded large skillet with water and bring to a boil. Break eggs into separate teacups or small bowls. Add vinegar to boiling water. Gently tip eggs into pan, and immediately turn off heat and cover tightly. Let sit for 4 minutes. Using slotted spoon or spatula, carefully remove poached eggs from water and set on clean dish towel to drain.
Spread an even amount of mustard on toasted rye slices. Top with mushrooms and poached eggs. Season eggs with salt and pepper, and a few squirts of hot sauce if desired. Garnish with micro greens.
Each serving contains: 228 calories; 11 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 18 g carbohydrates; 3 g fibre; 370 mg sodium