Healthy Living Blog

Easter Eggs – All Year Long

Tina Miller, MS RDN Meijer Healthy Living Advisor, www.meijer.com/ahealthieryou

 

Did you know…..

Eat local:  Michigan ranks #6 in the U.S. for the number of Hens that produce eggs—13,816 (aeb.org)

Easter Eggs:  The symbol of new life, fertility and rebirth.  For Christians the dying of eggs symbolizes the resurrection of Christ.

Egg – the new, old health food:

  • Current recommendations suggest eating up to 7 eggs per week (1 egg per day).
  • Eggs are an excellent source of high-quality protein, choline for healthy brain and body cells, and antioxidants like selenium and vitamin E. You’ll also get a good dose of vitamin D, B vitamins, and vitamin A.  All that nutrition in just 70 calories per egg!
  • Dieters: Eating eggs at breakfast vs. carbohydrates (bagel) dieters lost 65% more weight and reported feeling fuller longer.
  • Recent research suggests that eggs can enhance vitamin D levels and improve markers of diabetes (improving diabetes management).
  • TMAO (a substance produced in your body) is thought to be a risk factor for heart disease. Research demonstrates that egg intake is associated with lower levels of TMAO than eating some other protein rich foods.
  • Expiration/Best By Date: Kept in their carton, shell eggs can be stored in the refrigerator at 45˚ or less, without loss of quality, for three to five weeks after purchase.

Perfect hard cooked eggs:

  • Place 6 to 12 eggs in a single layer of a deep pan or stock pot. Cover with cool water.
  • Place over high heat and when the water just starts to simmer (gentle boil), turn off heat, cover pan with a lid, and let stand for 17 minutes (add an extra minute for extra-large eggs, subtract a minute for medium eggs).
  • Pour out hot water and add cold water over eggs. Drain and refill with cold water again (add a couple cups of ice to cool quicker); let stand until eggs are cool, about 20 minutes.
  • Peel eggs under running water.

Egg-stra delicious recipes:

Egg Power Packs:

Americans are snacking more and eating more mini-meals than ever. Protein is a satisfying and important part of a filling, nutritious snack.  Hard-cooked eggs pair perfectly with other foods to make the perfect balanced snack.

Easy as 1, 2, 3:   Build your snack by combing

  • 1 hard cooked egg with
  • 2 nutritious sides such as a handful of veggie sticks or fruit; nuts, dairy or seeds
  • Makes the perfect delicious and filling snack with 3 different food types.

 

Muffin Frittata

Make 12 mini-frittatas (6 servings)

Ingredients:

6 True Goodness by Meijer Organic eggs

1/2 cup milk

1/4 tsp. salt

1/8 tsp. pepper

3/4 cup chopped zucchini

1/4 cup chopped red bell pepper

2 tbsp. chopped red onion

1 cup shredded 2% Milk Cheddar cheese (4 oz.)

Directions:

  1. Pre-heat oven to 350°F. BEAT eggs, milk, salt and pepper in medium bowl until blended. ADD cheese, zucchini, bell pepper and onion; mix well. Spoon evenly into 12 greased muffin cups, about 1/4 cup each.
  2. Bake in 350°F oven until just set, 20 to 22 minutes.
  3. Cool on rack 5 minutes. Remove from cups; serve warm.

Nutrition information per serving (2 mini frittatas): 164 calories; 11 g total fat, 207 mg cholesterol, 296 mg Sodium, 3g carbohydrate, 0g fiber, 12g protein