What is more nutritionally power packed than a couple of hard boiled eggs to start off your day? In my opinion, not much. Did you know the World Health Organization(WHO) uses the egg as the gold standard for protein? 100 percent high value protein is found in one simple egg. A grain-based protein like soy is mostly derived from soy oil which breaks down the concentration of of the plant’s protein. This leaves soy protein inferior to the egg.
Eggs contain a slew of important minerals such as calcium, phosphorus and zinc. Plus the egg is high in Vitamin A, E, B12 and folate. We know folate plays a crucial role in the brain development of the fetus. For all of you baby boomers out there, B12 helps increase energy levels, emotional and mental stability. I don’t know about you but, I’m in need of a healthy serving of mental stability from time to time. When eaten on a regular basis, eggs can promote weight loss as your body must burn calories in order to break down this valuable protein. Just remember, if you plan to incorporate eggs into your weight-loss regimen, skip the toast and drink a glass of orange juice as about the only thing the egg does not contain is Vitamin C.
So what about cholesterol? And the risk of heart disease? We can all debate the merits of good (HDL) vs. bad (LDL) fats in our diet. But, suffice it to say most studies agree a healthy person can consume between one to six eggs per week without significant increase in the risk of developing heart disease. And many studies have shown the concentration of omega 3 fat found in eggs can play an important role in prevention.
At The Bee Queen, we advocate the benefits of eating farm fresh eggs. Farm eggs are 1/3 lower in cholesterol, 25 percent lower in fat and up to six times higher in omega 3 fatty acid. When it comes right down to it, there is no comparison between the fresh and factory egg. Farm fresh eggs just taste great!
I hope this post will inspire some of you to raise chickens in your backyard. If so, make sure you check out your local zoning laws. A lot of cities and municipalities permit backyard chickens. Urban chicken keeping is on the rise. Even Jennifer Anniston keeps chickens at her Malibu estate. But take my advice, inform your neighbors of your plans before doing so. They might become your very first egg customer. Mine did. Also take into consideration the noise factor before adding a rooster to your flock. Hens are relatively quiet and produce eggs regardless of the presence of a rooster. Just because you love the sound of a rooster crowing in the morning doesn’t mean your neighbors do. And if backyard chickens are not a option, check out your local farmer’s market. Chances are you will find a fresh source readily available.
So put down your foil wrapped “high protein” cereal bar and boil up a pot of nature’s perfect protein. The egg. Trust me, your brain and body will thank-you for it.
In this post, I’m going to show you my technique for the perfect hard boiled egg.
Fresh eggs can be hard to peel. Picking off small pieces of shell is an onerous task, not to mention the occasional annoying crunchy bite. Yuck! This is due to the high moisture content and acidity of the membrane sticking to the shell. Why does that dollar a dozen special you bought at the grocery store last week peel so easily? Because frankly, they are old. Check out the number on the side of the carton next to the expiration date. This number corresponds to the Julian calendar and will fall between the range of 000 and 365. 000 being January 1 of that year and so forth. This is the date when the eggs were packed into the carton. Ideally you want to purchase eggs with packing number that falls within six weeks or less of the expiration date. But still, six weeks? Wouldn’t you prefer farm fresh eggs? I certainly do!
I have a couple of options for boiling fresh eggs. The simplest one is wash them off and put them in your frig for a week. I recommend this method if you are boiling up a dozen or more to make deviled eggs and you want them divot free. I prefer to eat the “just got laid,” variety and normally, I don’t wash the “bloom” off my eggs unless they are soiled. Unwashed eggs are sold in Europe unrefrigerated. A fresh unwashed egg with an intact shell can remain on your counter for a week or two and still be completely safe to eat. However, I don’t recommend leaving them on the counter for more than a few days. Washing off nature’s protective coating lowers the PH between the shell and the membrane. This allows the shell to become more porous, making it easier to separate the shell from the membrane. The following is my method in boiling the freshly laid egg.
Step 1: Wash off the bloom and place in refrigerator. It’s best to do the night before but if not, you may have a boiled egg with a few pitted areas.
Step 2: Place in pot and cover with water at least one inch above the eggs.
Step 3: Bring to a rolling boil for 2-3 minutes. Remove from heat and cover tightly with lid. At this point, you can leave the eggs and finish your morning regimen. In my case, I go out and feed the horses. Leave the eggs twenty minutes. Less or more is dependent on how well cooked you like them.
Step 4: Fill a separate bowl with ice water. Drain the eggs and pour the hot eggs into the bowl to SHOCK them with the ice bath.
Step 5: Peel immediately and enjoy! If you are peeling more than 2 or 3 eggs, leave the extra eggs in the hot water shocking only the amount you can peel quickly. Serving suggestion: Fresh ground cracked pepper and sea salt is simple and satisfying. Adding a dollop of fresh basil pesto is scrumptious.
Jellied eggs make an impressive starter.
Reference: The Blog of Michael R. Eades M.D. “Two Eggs a day keep the Belly fat away.” www.proteinpower.com/drmike.