That title sounds weird. Oops, sorry, not sorry. At least I got your attention, right?! Anywho, what I’m talking about here is the EGG YOLK. Why do people throw out that part of the egg?! It’s the best part!
No, I totally get it. I understand where it came from. Back in the day (we actually learned this in school) there were a bunch of studies that claimed, because egg yolks contain so much cholesterol, they would raise our blood cholesterol levels. Well, that’s not the case, and now many studies have proven the opposite. In fact, egg yolks contain A TON of really important nutrients like choline, B vitamins, protein, and omega-3s (depending where the eggs come from), among others.
Another misconception I think people have about eggs is that you should only eat one per meal. That’s like eating one ounce of steak, or one ounce of chicken – that’s like one bite! Okay, maybe two. But my point is, that’s only about 7 grams of protein. Ideally, we should aim for about 20-30 grams (3-4 oz.) of protein per meal. Therefore, that would equal 3-4 eggs per meal. Now, if you’re adding another source of protein with your eggs, I would probably cut down on the number of eggs – unless you need the calories/protein.
Another fun fact about eggs is that they have the highest PDCAAS score of 1 (which is the best score). PDCAAS (protein digestibility corrected amino acid score) is just a fancy way of measuring the quality of protein in a particular food based on the requirements of our bodies, and our ability to digest and absorb it. Meat, like steak, isn’t actually 1, it’s like 0.9 (which yes, is still pretty close), but my point is that we think of steak as an excellent source of protein. And eggs beat steak! Crazy.
It’s also really good for your hair – I remember my mom saying that it was good for our dog’s fur when we fed them the extra yolk we didn’t need for a recipe. I believed her. And I still do. There are a million and one DIY hair masks/treatments out there that use egg yolks.
These cute(?), little darlings actually belong to my grandparents and live on their farm:
I originally got my grandpa started raising chickens when my 8th grade class hatched chicks in our science class. I volunteered to take them after they were hatched and the rest is history. After the first group laid their fair share of eggs, it was time to butcher and eat – sorry! Then grandpa got some new baby chicks and started the whole process over again (several times). So for the past 10 plus years, we’ve never really been without eggs thanks to grandpa’s chickens!
Fun fact: did you know that the color of the yolk is based on the chicken’s diet? The darker the color, the more omega-3 fatty acids they contain. This usually means there were more grasses in their diet. The paler the color, the more grains. Yuck. The color of the shell is based on the breed of the chicken – so brown eggs aren’t necessarily better than white, it just means it was a different breed that laid them.
Now, eggs don’t have to be limited to breakfast time! They can be a quick, easy way to add protein to a meal. I’m pretty guilty of resorting to eggs when I don’t know what else to cook, though. Check out some of my creations, they’re all really simple:
This first one is a mixture of scrambled eggs, black beans, and pesto:
This one is just a couple fried eggs with steamed spinach, pretty basic:
This one is really the same concept, a couple fried eggs with sauteed peppers, onions, spinach, and mushrooms. It’s not as pretty, but hey, we can’t all be perfect, right?!
Now, we’re gettin’ a little fancier here:
These are a healthier take on deviled eggs. Just hard-boil 4 eggs, remove the yolk, and add about 1/2 mashed avocado. Then scoop back into the whites. You can sprinkle with salt, pepper, and paprika if you’d like!
And last, but certainly not least, I believe they call these ‘eggs in purgatory’, for obvious reasons. I heated up some homemade tomato sauce (canned tomatoes, garlic, and seasoned with a variety of spices then blended until smooth), some spinach and onion, and then added a couple eggs and let them cook. Voila!
So, in a ‘nutchelle’, eggs are so versatile, but I’ve only shown you a handful of options. And you should, most definitely, eat the yolk! 🙂