What an Eggcellent Idea
Simply put, eggs are smart; they are one of the cheapest sources of protein, while being relatively low in calories and of course delicious. Even the bad health reputation that eggs may have had in the past has recently been rethought. When you stroll down that aisle in the supermarket, you have an array of egg choices including free-range, omega-3, and even naturally colored eggs. And the choices are even more numerous when you enter your kitchen and want to prepare the eggs. Take a moment to consider where your eggs come from and let this be your guide to the marvelously egg.
Kinds of Eggs
Standard Eggs- Commercially produced eggs are the most common type of egg found in most supermarkets and shops. These eggs are produced at "battery farms," where several hens are kept in small cages without room to move around. A single structure can hold thousands of these cages with up to 100,000 chickens. The hens are fed a high protein diet including antibiotics and hormones, such as ones designed to make them mature more quickly. The minimum care for the chickens and high output keeps the cost of standard eggs low, but many object to the treatment of these animals and wonder what effect the added chemicals in the chickens' diet may have on the human consumer.
Cage-free Eggs/Free-Roaming/Barn-laid Eggs- Many supermarkets, Whole Foods Market for example, only carry cage-free eggs. These eggs are laid by hens which are allowed to move around, usually in a barn or poultry house, and engage in natural activities such as socializing and scratching for food. This method is considered a much more humane way to keep hens, and may result in better tasting eggs.
Fertile Eggs- While most eggs are produced by hens that have not mated with a rooster, these eggs could technically be incubated and developed into chicks. Although in reality they have the same nutritional content as standard eggs, many consider them a delicacy. They are much more expensive and spoil faster than non-fertile eggs.
Free-Range/Pasture-Fed Eggs- These eggs are produced by hens with daily access to the outdoors and outdoor vegetation. The hens are also housed indoors to protect them from the weather. They are fed grains and may also forage for plants and insects. A certain plant pigment causes free-range eggs to have a darker yolk.
Organic Eggs- Organic eggs come from hens fed a wholly organic grain feed, produced without the help of pesticides, herbicides or fertilizers. The hens are not given any antibiotics, hormones, or meat by-products, and are given access to natural vegetation in an outdoor area. No artificial coloring or vitamins are added to the eggs after being laid.
Vegetarian Eggs- The hens that produce these eggs are fed a strictly vegetarian diet with no meat or fish products. Such feed can help reduce the cholesterol levels in eggs. Unfortunately, these hens can also be kept in cages.
Omega-3 Eggs- The nutrient value of eggs can be easily modified by changing the hens' diets. Omega-3 enhanced eggs are produced by hens fed a special vegetarian diet of canola, linseed and flax seed, which are all rich in omega-3 fatty acids. Most commonly found in oily fish, most people do not consume sufficient amounts of this beneficial fatty acid. Omega-3 fatty acids have been shown to help prevent heart disease, arthritis, and are important in proper brain function.
Pasteurized Eggs- Before becoming available to the consumer, these eggs are exposed to high heat, destroying potentially harmful bacteria. Although this process reduces the vitamin value of the egg, these eggs are safest for recipes that call for raw or only partially cooked eggs.
Natural Beauties- These eggs come in beautiful soft colors including yellow, blue, and even lavender. Like brown and white eggs, these eggs are the result of a certain breed's genetics rather than the feed, and must be allowed to set or the pigment will rub off after being laid.
Other Egg Varieties (Not from Chickens)- Quail, duck, goose, turkey, and ostrich also produce edible eggs. Quail eggs are much smaller than chicken eggs, but have a similar flavor. They are commonly enjoyed at Japanese restaurants. Duck eggs are larger, much richer, and have a higher fat and cholesterol content. For these reasons, duck eggs are best in dessert recipes. Goose eggs have an even higher fat and cholesterol content. Turkey eggs are similar to chicken eggs, but are mostly used to hatch more turkeys and are thus seldom available to consumers. Ostrich eggs are equivalent to 20-24 chicken eggs. Check out this Giant Scotch Egg using an ostrich egg.
Are they Good for You or Not?
Several decades ago, many doctors and nutritionists decided that eggs contributed to bad blood cholesterol levels, one of the main causes of heart disease. More recent studies, such as one done at the Harvard School of Public Health, have overturned this previously held notion about eggs and once again deemed them a healthy part of any diet. You've probably heard about the new dietary demon, saturated fat, which is the biggest culprit in higher blood cholesterol and LDL levels (the bad cholesterol responsible for heart disease). Eggs actually contain polyunsaturated fat, which can help to lower blood cholesterol if they replace foods with saturated fats. People who consume two eggs each day with low-fat diets do not show increased blood cholesterol levels. Although the American Heart Association says that one egg a day is good for your health, those with heart disease, diabetes, or high LDL blood cholesterol levels should choose smaller eggs with less yolk. Here are some other health benefits of eggs:
- Brain Health- Eggs are a source of choline, which we must consume in order to maintain healthy levels in the body. Being a component of cell membranes and an important neurotransmitter, choline is particularly important for brain function and health.
- Heart Health- Choline and other B vitamins found in eggs help regulate the cardiovascular system by protecting blood vessels and promoting healthy metabolism.
- Bone Health- Eggs contain vitamin D, which helps bones absorb calcium and makes them stronger. Eggs are one of only foods naturally containing vitamin D.
- Developmental Health- Eggs are particular good for growing children and teenagers because they are rich in Vitamin A, which is essential for healthy skin and growth. Many people notice that their hair and nails grow faster after adding eggs to their diet.
- Eye Health- Eggs contain nutrients which may help prevent macular degeneration, the most common cause of blindness for people over age 55. Lutein and other nutrients in eggs have also been found to lower the risk of developing cataracts.
- Cancer Prevention- Eggs may help to prevent breast cancer in women. In one study, women who consumed 6 eggs per week lowered their risk of breast cancer by 44%.
How to Prepare the Egg
Professional chefs boast that there are hundreds of ways to prepare the mighty egg. Here are some of the more popular ways:
Poached Eggs- The egg is carefully cooked in boiling water, often with a splash of vinegar to help the egg bind together. When adding the egg to the water, many people turn off the heat and cover the pan to keep it from over-cooking.
Poached Eggs in Spinach Yogurt Sauce
Baked Eggs- Baking eggs is a great way to cut out some of the fat involved in frying and scrambling eggs. A tasty way to bake eggs is in a frittata, in which other ingredients are mixed into beaten eggs before being poured into a skillet or other pan. Quiches are a bit more complicated, involving a rich, pastry crust holding an egg-based filling.
Low-Fat Baked Eggs in Bread Bowls
Scrambled Eggs- Several eggs are beaten together, often with a little milk and seasoning, and then cooked, stirring constantly.
Scrambled Eggs in Baby Brioches with Smoked Salmon and Asparagus
Deep-Fried Egg- I really wouldn't recommend this option, but it is quite popular in Scotland, especially the infamous Scotch Egg.
Omelets- Like in scrambled eggs, several eggs are beaten together, but are not stirred and are allowed to set. The sides of omelet are often folded over other ingredients like breakfast meat, vegetables, and cheese. When the ingredients are mixed into the eggs before cooking, this is generally called a frittata, which is normally firmer and cooked slower over low heat. Both omelets and frittatas can also be baked.
Crab Omelet with Sweet and Sour Sauce
Boiled Eggs- The whole egg is cooked in its shell in boiling water. Since you cannot see the egg inside the shell, an egg timer is often necessary. Soft-boiled eggs cook in simmering water for 2-3 minutes, while hard-boiled eggs cook for 10-15 minutes, depending on the size of the egg. Hard-boiled eggs are used to make deviled eggs and egg salad. In deviled eggs, the yolk is removed from the egg half, mashed, and mixed with a variety of other ingredients before being piped back into the egg cup.
5-Star Pickled Eggs with Jalapenos, Habaneras and Tabasco
Fried Eggs- The egg is cooked in moderately hot fat such as butter or oil. In sunny-side up eggs, the egg is cooked on one side only, and top part containing the yolk stays runny. In basted eggs, a sunny-side up egg has a bit of oil poured over the top rather than in the bottom of the pan, while in steam-basted eggs, water is added to the pan. In over-easy eggs, the egg is cooked on one side and then turned over for only a couple seconds. In over-hard eggs, both sides are evenly cooked.
Eggie-in-a-Basket- One of my personal favorites, the egg is cooked inside of a circle cut out from a piece of bread.
Sources:
World's Healthiest Foods: Eggs
