Whether you like 'em scrambled, hard boiled or over easy, nothing says basic breakfast like eggs. But eggs can also be turned into the most elegant of eye-openers, as in the recipe below.
What's the difference between brown and white eggs? Nutritionally, not a thing: The color of the shell is determined by the color of the chicken.
Speaking of nutrition: Eggs average 6 grams of protein each. They also contain 13 vitamins and minerals including phosphorus, selenium and vitamin D.
When choosing eggs, figuring out how they were produced is way more important than shell color. Your best option is finding a local grower and ask about how he or she cares for their hens. Otherwise, you can go by a number of egg-label options:
- Animal Welfare Approved: has the highest standards of any third-party auditing program, according to the Humane Society of the United States
- Cage Free: Hens are not confined in cages, but aren't guaranteed outdoor access
- Certified Organic: Must meet USDA standards; hens are to be given an organic feed with no pesticides or antibiotics
- Free Range: Hens are allowed outside, although the exit may be small and open for only short periods each day
- Natural: This means nothing unnatural was done to the eggs; the hens, not so much
- Omega-3 Enriched: Hens are fed sources of omega-3 fats such as flaxseed or algae
- Pasture Raised: Hens are allowed to roam freely in grassy areas, which allow them to feed at will and act, well, like chickens
- Vegetarian Fed:No animal-based foods; critics say chickens naturally feed on insects and sicken on all-plant diets
Poached Egg, Sweet Potato Rösti and Healthy Hollandaise
1 tbsp white wine vinegar
4 large free-range eggs, deshelled
2 tsps coconut oil
5 cups spinach, tough stalks removed
sea salt and freshly ground black pepper
small handful fresh chives, finely chopped
Sweet Potato Rösti
1 large sweet potato (or 2 smaller ones), coarsely grated
1 large free-range egg
sea salt and freshly ground black pepper
3 tbsps coconut oil
Healthy Hollandaise
2 egg yolks
juice of 1/2 lemon
3 tbsps melted coconut oil
sea salt and freshly ground black pepper
Yields 4 servings
Source: reprinted with permission from Fresh © 2017 by Donal Skehan (Sterling Epicure)
Like this article? You’ll love our weekly newsletter
sign up here!
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
