April 5, 2001

Prairie Fare: Eggstra! Eggstra!

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

I remember one year when the Easter Bunny hid one of the eggs we’d decorated so well that we didn’t find it until we could smell it. From then on, for some reason, the Easter Bunny only hid plastic candy-filled eggs around our house.

There are several types of eggs on the market today, although they are not available in all grocery stores. Free range eggs are produced by hens raised outdoors or with daily access to the outdoors. Organic eggs are produced by hens fed rations produced without commercial fertilizers or pesticides. Vegetarian eggs are produced from hens fed only vegetable-based rations. High omega-3 eggs are produced from hens fed flaxseed or another feed high in omega-3 fatty acids. Pasteurized eggs, in shell and liquid form, have been heated to the point where bacteria are inactivated. They are especially useful in products calling for raw eggs, which could contain Salmonella enteriditis, a type of bacteria associated with numerous foodborne illness outbreaks.

Eggs have garnered their share of controversy in the nutrition world over the years, but critics have eased up on these oval wonders. Eggs are nutrient dense, providing a good proportion of nutrients compared with their calories. In fact, eggs are the gold star standard when it comes to protein because they closely match what the human body needs, ranking second only to human mother’s milk. Cooked eggs are soft and easy to chew for those with chewing problems. They’re also economical at less than a dime each, depending on where you live.

Eggs contain two carotenoid pigments, lutein and zeaxanthin, that appear to have a protective effect against macular degeneration, one of the leading causes of blindness. One research study published in the American Journal of Clinical Nutrition showed that the pigments from eggs may be absorbed even better than similar pigments from carrots and spinach.

Does all this mean you should eat eggs every day? As with anything, moderation is good advice. A study published in the Journal of the American Medical Association suggests that healthy adults can eat an egg a day without increasing risk of heart disease or stroke. About one fourth of the population, however, needs to limit cholesterol consumption because they have both high cholesterol and high triglyceride levels. Those with high blood cholesterol or other medical issues follow the advice of their doctor, dietitian or other health professional. Limiting saturated fat – the type that’s solid at room temperature – is important for all of us. Increasing consumption of whole grain foods like oatmeal and whole wheat bread, and munching on at least five servings of fruits and vegetables a day can promote better health.

Eggs are a versatile menu ingredient and essential in many baked products. Easter Bunny wannabes should hop to the task of making great hard-cooked eggs with these easy directions. A green ring around the cooked yolk usually indicates cooking too long and cooling too slowly.

Place eggs in a single layer in a saucepan, adding enough tap water to cover the eggs with 1 inch of water. Salt, contrary to popular opinion, does not reduce cracking. Cover and bring just to boiling. Turn off heat and remove from burner. Let eggs stand, covered, in the hot water for about 15 minutes for large eggs. Run cold water over eggs or place them in ice water. Refrigerate. To remove shells, tap the outside of the shell to crack the shell. Roll eggs between hands and peel starting at the large end.

Cooked eggs should be at room temperature for less than two hours. It’s safest to cook extra eggs for exclusive use as decorations and keep the ones for eating in the refrigerator. And, of course, wash hands thoroughly before beginning food preparation and after handling raw eggs and meats, in particular.

Here’s a tasty appetizer recipe from the American Egg Board. For additional recipes, visit their website at www.aeb.org

Light & Easy Deviled Eggs

Ingredients:
6 hard-cooked eggs
1/3 cup reduced-fat sour cream
1/3 cup reduced-fat shredded cheese with taco seasoning
3 Tablespoon minced green onions
Optional garnish: Additional minced onions or pimiento strips or parsley leaves

Procedure:
Cut eggs in half lengthwise. Remove yolks. Set whites aside. Place yolks in 1-quart plastic food storage bag. Add sour cream, cheese and onions. Press out air and close bag. Knead until yolk mixture is thoroughly blended. Push yolk mixture toward corner of bag. Snip off about ½ inch of bag corner. Squeezing bag gently, fill reserved whites with yolk mixture, using about 1 heaping tablespoon yolk mixture for each egg half. Garnish with additional onions, if desired. Chill to blend flavors. Makes 6 servings. Each serving contains about 120 calories, 8 grams of fat, and 220 milligrams cholesterol.

###

Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu