Eggs are exciting. I don’t know about you, but eggs make me excited. I’ve gotta be in like, the top 5% of biggest egg lovers in the world. Seriously, I LOVE eggs. I eat them for breakfast, for lunch, and for dinner. I find no shame in that – and neither should you! If you aren’t as egg-cited about eggs as I am – let me give you some reasons why you probably should be.
Reason 1 – Protein
They are an egg-cellent (sorry, had to) source of protein! They provide 5.5 grams per 68 calories as well as all 9 essential amino acids. They do all of this for less than .5 grams of carbs! Go eggs!
Reason 2 – Antioxidants
The yolk of an egg contains two amino acids with very potent antioxidant properties. These amino acids are Tryptophan and Tyrosine. Their antioxidant qualities are important for the prevention of cardiovascular disease and cancer.
Reason 3 – Choline
This is an unofficial B vitamin that your body can only produce limited quantities of. It is considered a key component of fat-containing structures in cell membranes, particularly those associated with the brain. This makes them especially important for fetal brain development as well as overall brain function and health.
Reason 4 – Luscious Locks
Eggs have high sulfur content as well as a wide variety of vitamins and minerals that can promote healthy hair – it may even speed up the growth rate in those with such deficiencies. Oh and P.S., it can also help your nails grow.
Reason 5 – Omega-3’s
Healthy, healthy, essential fatty acids! We need these in our diets. They reduce inflammation in our bodies – blood vessels and joints.
See! Look how great eggs are – all they want to do is make you healthy.
Now…it is important to know WHICH type of egg is the best to be buying and ingesting, however. They are not all created equal. Get educated below:
This is going to be your ideal egg. The reason being is that the hens who lay these eggs have the ability to roam around outside in fresh pastures. They eat a chicken’s natural diet including seeds, green plants, insects and worms, usually along with grain. Testing has proven that free-range eggs are far more nutritious than commercially raised eggs. Mother Earth News compared the official U.S. Department of Agriculture nutrient data for commercial eggs with eggs from hens raised on pasture and found that pastured eggs contain:
1/3 less cholesterol
¼ less saturated fat
2/3 more vitamin A
2 times more omega-3 fatty acids
3 times more vitamin E
7 times more beta carotene
Dang, no contest here. The dramatic nutrient level difference between the two is most likely the result of the difference in diet between the two types of hens.
These hens are raised in a caged environment – usually caged with 4 or 5 other hens with a letter sized sheet of paper area to move around in. These cage raised hens also have to be given routine doses of antibiotics and other drugs, all of which have serious health implications for you as a consumer.
This way of raising hens is just far less natural and therefore definitely more skeptical. Organic free range eggs, as we discussed above, have much great nutrient value and much less concern of contamination. A recent survey by the British Government actually revealed that organic laying hen farms have a significantly lower level of Salmonella, a bacterium that is the most common cause of food poisoning worldwide.
This term seems to be semi-loose. Technically, cage free hens don’t live in cooped up cages, BUT they then instead live in overcrowded henhouses. Some cage free hens’ lives aren’t much better quality-wise than those who live in cages and most are not getting any access to the outdoors. However, they are generally raised with better food and better treatment.
So…the moral of the story is eggs rock. The other moral of the story is, free range is where it’s at. Combine these two together and you have one delicious protein and nutrient packed meal option. Cluck cluck.
Stomach Satisfaction in Less Than 30 Minutes
1 tbsp. olive oil
2 cups cherry tomatoes, halved
1 cup black beans
1 tbsp. fresh basil leaves, chopped (I used purple basil)
Salt and pepper
2 oz. mozzarella cheese, cubed
Pour the olive oil into a small pan and add the tomatoes and beans. Sprinkle with a little salt and pepper and sauté for five minutes on medium-low heat. Lower heat to low for two minutes.
In a small bowl, beat the eggs and basil.
Slowly pour the egg mixture into the pan with the tomatoes and beans. Add the cheese and give it a few stirs. Cover and let cook for 15 to 20 minutes or until the frittata puffs up slightly and is totally cooked on top.
Place the frittata on a large plate, cool for a few minutes, cut into eight wedges, and serve warm.
Makes 8 servings 🙂 enjoy with friends and family!
Per 1 Serving: Calories: 189 | Total Fat: 8 g | Carbohydrates: 17.2 g | Protein: 13 g | Cholesteral: 167 mg | Fiber: 4.2 g | Sugars: 1.9 g