The Power of the Hen

by zesty on October 18, 2010 · 3 comments

Good morning.  A slightly different twist than my traditional post today.  I wanted to talk to you about the power of the hen and the high quality food source called the “EGG”.  Now I often don’t go on rants about health and protein balanced meals and if you saw my physique in full form you would know I do not frequent the gym everyday and pound protein shakes in on a regular basis.  With that being said, I am a conscious eater and very much aware of what I am putting into my body.  I tend to focus on things in moderation versus being overly strict with my consumption.

OK moving on to the story at hand. Eggs.  Eggs are one of nature’s most nutritious foods. One large egg contains only 70 calories and an incredible amount of nutrition. Include eggs as part of your healthy diet and let the facts speak for themselves!

What’s in the Egg

Eggs are actually quite nutritious. They are not just fat (yolk) and protein (white). In fact, they contain a wide array of essential vitamins and minerals. Here is what’s in an egg…

Vitamins

A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.
E: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.
B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.

Minerals

Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

Benefits

  • There are no nutritional differences between brown eggs and white eggs.
  • Eggs contain all nine essential amino acids, making them a complete protein food.
  • Eggs are one of the few foods that naturally contain vitamin D.
  • The egg yolk is the major source of the egg’s vitamins and minerals.
  • Two eggs provide one serving from the Meat and Alternatives group in Canada’s Food Guide.

Cooking Methods

  • Poached
  • Boiled
  • Scrambled
  • Fried
  • Hard-Boiled
  • Steamed
  • Coddled

Recipes

I wanted to share a few recipes over the past little while from myself that use eggs.  There are so many recipes where eggs are the feature… below are a few.

  1. Leftover Eggs
  2. Hangry Pants gets Eggy
  3. Radical Raspberry French Toast
  4. Avocado to the Rescue
  5. A Festive Bread Pudding
  6. Bacon and Eggs in a bowl

Sources

  1. Canada Food Guide
  2. Eggs.ca

Thanks so much for dropping in today.  Eggs in my eyes are 2 things.  Delicious and cheap.  They are a great way to add protein in your diet for little cost and they are great for any time of the day.  Look beyond breakfast when thinking eggs.  Have a super Monday and I will touch base with you on Wednesday.

Take care

zesty

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{ 2 comments… read them below or add one }

1 Danica

Beautiful pix as always Z!

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2 Marianne

So true about the nutritional benefits of eggs. One more thing I would add is about the cholesterol in eggs. Everyone gets hung up on their relatively high amount of cholesterol, and hence the popularity of eating just egg whites. The thing is, dietary cholesterol plays an extremely minimal role in your body’s cholesterol levels, if any at all (some people are more susceptible, but most are not). So do not fear eating an egg of two, yolk and all, as part of your healthy balanced diet :)

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