Eggs for Breakfast

When was the last time you ate an egg for breakfast? We usually save omelets for a more leisurely meal later in the day. But eating an egg for breakfast may be a good idea, especially if you’re trying to lose weight.

Protein at breakfast can help you get through the morning without snacking. That’s because it blunts your hunger more than carbohydrates do. Protein foods also help make you feel full for a longer time.

A breakfast of eggs and whole-wheat toast may be one of the best ways to get that protein. A large egg contains 6 grams of high quality protein and only 75 calories.

An interesting study showed a weight loss advantage among women who ate eggs, rather than bagels, for breakfast. Even though both groups ate the same number of calories, egg eaters lost a lot more weight and reported higher energy levels than the bagel eaters. There was no difference in their blood cholesterol levels.

In another study, people who had eggs for breakfast ate fewer total calories during the day. Mainly because they just didn’t feel so hungry.

A large egg has just over 200 mg of cholesterol. If you’re diabetic or know that eating foods high in cholesterol raise your blood cholesterol levels, then eating eggs regularly isn’t for you. But if you’re healthy, one egg a day should be fine.

No time for cooking eggs? How about preparing a batch of hard-boiled eggs in advance? Keep them peeled in the refrigerator and they’ll stay fresh for several days.

For years I wouldn’t touch a hard-boiled egg. Hard, dry, rubbery and gray was not what I considered appealing. Then I learned how to cook them properly.

Here’s what I do:

Put the eggs in a pot and cover them with cold water. Bring them to a gentle boil and boil for 1 minute. Remove the pot from the heat, cover it and let it stand for 6 minutes. Eat them hot or put them into cold water so they’ll cool quickly.

My favorite hard-boiled egg accompaniments:

A dab each of low-fat mayonnaise and coarse Dijon mustard

A pinch of flaky sea salt and strong, fruity extra-virgin olive oil

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Down With Sunnyside Up

We recently saw this notice posted in the dining room of an upscale Tel Aviv hotel:

“In accordance with Starwood Hotel guidelines, we recommend that if you order your eggs “sunnyside up”, they should be flipped over in order to fully cook both sides.”

Wow! Food safety advice at the breakfast buffet. I’m impressed.

I’ve been trying to get people to cook their eggs for years. And not just because I’ve experienced salmonella poisoning. It’s a genuine safety hazard. Wherever you live. The FDA spells it out clearly, as does the Israeli Ministry of Health.

Raw eggs may be contaminated with salmonella bacteria. Salmonella poisoning is miserable and can be deadly for anyone with a weak immune system, like infants, pregnant women and the elderly.

And all it takes to destroy salmonella is thorough cooking.

So next time you’re cooking eggs, or considering a recipe that calls for raw eggs, think about Starwood Hotel’s advice to its guests.

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More Foods that are Good for You. Another in the Series: “What Should I Eat?”

When everyone’s hungry and you haven’t planned anything to eat, whip up an omelet. Eggs take particularly well to leftover vegetables. Add eggs to sautéed onion, red pepper and zucchini for a Spanish-style frittata. Leftover roasted potatoes? Cooked broccoli or asparagus? A tomato that won’t last until tomorrow? Add them to beaten eggs with a little salt and pepper, and you’ll have a tasty meal in no time.

Just be sure to cook eggs thoroughly to avoid salmonella poisoning. Unless you’re diabetic or have high cholesterol levels, you can enjoy eggs regularly. Their high-quality protein and easily absorbable vitamins and minerals make them nearly perfect nutritionally.

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Why Did the Chicken Cross the Road?

To get you to eat more eggs on Pesach!

It’s a bad joke, but here’s some good advice on your Pesach diet…

Eggs, potatoes, matzah, more eggs…

Does this sound like your family’s diet during the week of Pesach?

Eggs, of course, are a Passover staple. Hard boiled eggs at the Seder, matzah balls, matzah brei, sponge cake and more. travel Most of us go through dozens of eggs during the week-long holiday.

Eggs contain folic acid, B vitamins, the antioxidant lutein and other nutrients. They are an easily digestible source of high quality protein.

A large egg yolk contains 5 grams of fat (of which 2 grams are saturated fat), 60 calories and 215 milligrams of cholesterol – more cholesterol than any other food.

The egg white, on the other hand, is fat and cholesterol-free and has a total of 16 calories.

While there is no direct link between heart disease and egg consumption, we do know that saturated fat and cholesterol intake can raise blood cholesterol levels. The American Heart Association recommends limiting consumption of eggs to one a day.

And please be sure to always cook eggs thoroughly. Raw eggs can carry salmonella – a very toxic bacteria that can cause severe illness and even death.

Here are some suggestions for reducing your intake of fat and cholesterol during Pesach:

Substitute two egg whites for one whole egg when making matzah balls

When preparing matzah brei for four people, use two whole eggs and four whites

Look for cake and cookie recipes calling for ground nuts and egg whites

Limit baked goods and eat fruit instead

Choose fish and poultry instead of red meat

Use fat-free or low-fat dairy products

Be creative in your cooking. You can make Pesach a whole lot healthier!

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Chana Rubin, RD

Food for the Soul

Traditional Jewish Wisdom for Healthy Eating
By Chana Rubin, RD

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