Food For Thought: Eggs Pack Powerful Nutrition Into Each Bite

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Eggs have had a bad wrap and many of you avoid them because you believe eggs will raise your cholesterol. When in fact studies have shown that it’s an intake of saturated fat, not cholesterol in foods that raise cholesterol.

With that said, there is a small percentage of the population that is effected by dietary intake of cholesterol. For those people you should know that there is no cholesterol in the egg whites. And eggs are one of the highest quality sources of protein containing all the essential amino acids in the egg white.

Eggs also contain Iodine and Selenium both critical nutrients for thyroid hormones. Both Iodine and Selenium are lacking in most of the foods American’s eat. So the thyroid suffers.

The yolk of the egg contains lutein an important nutrient for the eyes. In fact, diets rich in lutein have been shown to reduce the risk of macular degeneration.

Eggs are also a great food for bone health because they are one of the very few foods that contain Vitamin D, and Vitamin D stimulates the absorption of calcium, increasing bone mineral density. In addition, eggs are a good source of Vitamin K which anchors calcium inside the bones.

Another bonus is that an egg is only 70 calories making it a great go to snack.

When purchasing eggs look for organic eggs to insure you are getting the cleanest eggs. You’ll pay more for Omega 3 enriched eggs, which if you don’t take fish oil or eat fish, this would be worth spending the extra money on.

Boiled eggs make a quick breakfast or snack. You can add them to salads. Poached eggs are great over potatoes and my favorite breakfast is a poached egg on top of a toasted corn tortilla with refried beans and topped with warm salsa.

If breakfast is a hard meal for you, scramble up a batch of eggs, tossing in tomatoes, onions, mushrooms, spinach, asparagus or any vegetable you like. One of my favorite things to do is to add rinsed black beans to scrambled eggs then top with salsa. You can make a large batch and roll into a hearty sprouted whole grain tortilla, and make a batch for the week…throw them in the freezer for future use. Now you have a high protein, and high fiber breakfast that you just have to heat and eat.

To recap: Eggs are good for bones, eyes, thyroid and weight.

The best part of all is the price. Eggs run as cheap as 15 cents a piece. Even when you purchase the organic – free range, Omega 3 enriched eggs; the average cost of an egg is 35 cents. Now where can you get a nutritious snack or breakfast for 35 cents??

If you are feeling adventurous and enjoy having people over for brunch, then you must try this recipe from One Bite at a Time by Rebecca Katz. It is a show stopper!

Tortilla Stack with Salsa Cruda

This is my fun way of dressing eggs to the nines. Instead of a naked scramble, I heap them on a tortilla with some Black Bean Medley, avocado, and colorful fresh salsa cruda. Everyone asks me for breakfast ideas. This certainly fits the bill, but it also makes a great brunch. It’s spectacular with a Bloody Mary, virgin or experienced.

Black Bean Medley (previously prepared)
5 tablespoons Salsa Cruda (previously prepared)
4 small corn tortillas
4 large organic eggs
1 cup shredded organic Monterey Jack cheese
½ avocado, sliced, or a dollop of Avocado Cream

In a sauté pan over medium-low heat, heat the black bean medley with a tablespoon of salsa.

In a dry skillet over medium-high heat, heat the tortillas one at a time, turning once, until heated through and crisp.

Break eggs into a small mixing bowl. Add 1 tablespoon of cold water and whisk with a balloon whisk until they are foamy. Whisk at least 30 times; you will see the volume in the bowl increase as you whisk. This makes light and fluffy eggs.

Pour the egg mixture into a small nonstick skillet over medium heat. Decrease the heat to low and cook for 1 minute. Using a wooden spatula, begin to slowly move the mixture around the pan. After 2-3 minutes you will see the eggs begin to solidify into a perfect scramble.

For each serving, place a tortilla on a plate and top with ¼ the beans, eggs, cheese, avocado and salsa.

You can also serve this wrapped in a whole wheat tortilla. Increase this recipe and make several breakfast burritos, wrap in plastic and keep in the freezer for future breakfasts.

Suggestions:

  • To make this recipe easier, skip the black bean medley and just use the rinsed canned beans.
  • You can buy prepared salsa at any store, just make sure it’s fresh and not in the jar – it makes all the difference in flavor!
  • If you make the black bean medley, double the recipe and use it for make wraps and burritos for lunch.
  • Instead of making the avocado cream, use fresh sliced avocado

Salsa Cruda

1 ½ cups diced roma tomatoes
¼ cup diced red onion
2 tablespoons chopped fresh cilantro
1-2 teaspoons fresh lime juice
1 teaspoon seeded, ribbed, and diced jalapeños
¼ salt

In a medium bowl, mix all the ingredients together. Taste and adjust the flavors. Let the salsa sit for 30 minutes and taste again. Bump up the jalapeños for some heat.

Black Bean Medley

1 (15-ounce) can organic black beans, drained, rinsed, and mixed with a pinch of salt and a squeeze of lemon.
¼ cup finely chopped red bell pepper
¼ teaspoon seeded ribbed, and finely chopped jalapeños pepper
3 tablespoons of extra virgin olive oil
1 tablespoon lime juice
¼ grade B maple syrup
¼ teaspoon salt
3 tablespoons chopped scallions, white and green parts
3 tablespoons finely chopped fresh cilantro
¼ teaspoon ground cumin
1/8 teaspoon ground cinnamon

In a medium bowl, mix all the above ingredients. Taste; you may need a pinch or two of salt or a spritz of lime juice.

Makes 2 ½ cups

Avocado Cream

Somewhere, somehow, avocados got a bad rap. Yes they are high in fat, but it’s the good monounsaturated fat. They’re also loaded with vitamin B6, potassium, and a host of other nutrients. The only other fruit that comes close to this nutritional profile is an olive. Between the olive oil and avocado, this has to be the healthiest cream on the plant. Might be the tastiest, too. This is great spread on sandwiches or used as a dip for vegetables. Add a pinch of cayenne if you want some heat!

1 or 2 ripe avocados
½ cup loosely packed chopped fresh basil, cilantro or mint (or a combination)
2 tablespoons of extra virgin olive oil
1 tablespoon fresh lime juice
¼ teaspoon sea salt
1/8 teaspoon grade B maple syrup

In a blender or food processor fitted with a metal blade, combine the avocados, basil, olive oil, lime juice, salt, and maple syrup and process until smooth. Taste; you may want to add a pinch more of salt or a spritz of lime juice.

About Karen Roth

Hi. My name is Karen Roth, www.karenrothnutrition.com and I’m a Holistic Nutritionist. Okay, I know what you’re thinking… quick, hide the food; the snack police is here! No need to panic. I describe myself as a “practical” nutritionist, one who doesn’t go to extremes one way or the other and understands that life is challenging enough without having to torture yourself by cutting out many of the things you enjoy. Most of us have limited time to shop for food and to cook healthier meals. And a one-size-fits-all approach does not work when it comes to what and how we all eat. Trust me, I get it.

In my early years out of college when I was bartending, my eating and drinking habits were anything but healthy. But, then you grow up and start thinking about the bigger picture and listening more to what your body is telling you. My pre-nutritionist days were on the corporate treadmill where stress and snacking at the desk was part of my daily routine. Never enough hours in the day and proper eating was always at the bottom of my list.

It wasn’t until I broke my jaw in a freak accident that my food life really changed. When you’re wired shut for two months and denied the food you need for your very existence, you begin to look at the world a little differently. When I healed myself, primarily by creating my own foods I could sip through a straw, I decided to pursue something that was always of interest to me… nutrition. Pulling the plug on the corporate treadmill, I went back to school for three years to get my Masters Degree in Holistic Nutrition. I then opened a practice in Valencia, California, and I’m pleased to say that over the years I have helped so many people improve the quality of their lives by helping them make simple changes in their diets and lifestyle.

Eating healthy doesn’t have to be time-consuming or tasteless, and it is my intention to bring you practical tips each week on how to fit in nutrition one bite at a time. In addition to being practical, I’m also positive so you don’t have to worry that I am going to be Debby Downer and tell you that everything you put in your mouth is going to kill you. Instead, I will offer you easy to implement, simple strategies to help you improve your health. I’ll be introducing new foods (that taste good – because I don’t eat anything that tastes like sawdust or is unappetizing) and new habits that are realistic. I hope you’ll join me as a regular reader and together we’ll build the healthier you with FOOD FOR THOUGHT.

(Karen Roth, MS, NC is a graduate of Hawthorn University’s Master of Science in Holistic Nutrition training program. She helps her clients to take control of their health with foods choices that best support their specific health condition and specific metabolic type and believes that every ill health condition can benefit and possibly improve from a solid foundation of healthy foods choices. Visit her website at www.karenrothnutrition.com

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  • http://pulse.yahoo.com/_ET7VPMCCZT4N6ZRTIJJRSOKKR4 Matt

    Nice Blog! Thank you so much for sharing the nice information.
    Vitamin D helps our body absorb the best amount of calcium it needs to form strong bones. Angstrom minerals, have a unique role to play in maintaining your health. I think the best understanding about minerals indicates that the size and water solubility of the iron mineral are the most crucial factors in iron mineral supplement absorbability and utilization.
    Iodine Supplement

  • http://pulse.yahoo.com/_ET7VPMCCZT4N6ZRTIJJRSOKKR4 Matt

    Nice Blog! Thank you so much for sharing the nice information.
    Vitamin D helps our body absorb the best amount of calcium it needs to form strong bones. Angstrom minerals, have a unique role to play in maintaining your health. I think the best understanding about minerals indicates that the size and water solubility of the iron mineral are the most crucial factors in iron mineral supplement absorbability and utilization.
    Iodine Supplement

  • http://pulse.yahoo.com/_ET7VPMCCZT4N6ZRTIJJRSOKKR4 Matt

    Nice Blog! Thank you so much for sharing the nice information.
    Vitamin D helps our body absorb the best amount of calcium it needs to form strong bones. Angstrom minerals, have a unique role to play in maintaining your health. I think the best understanding about minerals indicates that the size and water solubility of the iron mineral are the most crucial factors in iron mineral supplement absorbability and utilization.
    Iodine Supplement

  • http://pulse.yahoo.com/_ET7VPMCCZT4N6ZRTIJJRSOKKR4 Matt

    Nice Blog! Thank you so much for sharing the nice information.
    Vitamin D helps our body absorb the best amount of calcium it needs to form strong bones. Angstrom minerals, have a unique role to play in maintaining your health. I think the best understanding about minerals indicates that the size and water solubility of the iron mineral are the most crucial factors in iron mineral supplement absorbability and utilization.
    Iodine Supplement

  • http://pulse.yahoo.com/_ET7VPMCCZT4N6ZRTIJJRSOKKR4 Matt

    Nice Blog! Thank you so much for sharing the nice information.
    Vitamin D helps our body absorb the best amount of calcium it needs to form strong bones. Angstrom minerals, have a unique role to play in maintaining your health. I think the best understanding about minerals indicates that the size and water solubility of the iron mineral are the most crucial factors in iron mineral supplement absorbability and utilization.
    Iodine Supplement

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