Do you remember the scene in the Forest Gump movie in which Bubba proclaimed all the ways he loved shrimps? You can barbecue it, boil it, broil it, bake it, sauté it…all the while Bubba and Forest were shining their boots and scrubbing the floor. Well for a while, I feel like Bubba..about eggs.
Eggs Are More Affordable than Ever
A news report caught my attention recently that the US has an egg glut. An over-supply of eggs has caused egg price to fall by 30%, to around 92 cents per dozen. My reaction? All the more reasons to enjoy this nutritious and delicious protein!
Myths about Eggs and Cholesterol
Eggs have always been considered nutritionally superior, up until the 1980’s. Since then, the consumers had been told to avoid eggs due to the cholesterol content in the egg yolks. There had been concern that cholesterol in eggs and beef raised serum cholesterol, and therefore the risk of cardiovascular disease. Well, nutrition scientists and dietitians have known for over a decade from research that dietary cholesterol does not raise serum cholesterol in any significant way. Cholesterol is a component in maintaining the integrity of cell walls, in making of hormones such as testosterone, and in producing vitamin D in our body.
Our body makes most of our serum cholesterol in the liver. The official guidelines have caught up with the science recently. For example, the American Heart Association has reversed its previous limit on cholesterol in food due to lack of evidence. Cholesterol is no longer a nutrient of concern in the current 2015-2020 Dietary Guidelines for Americans.
How Many Eggs Can I Eat?
While eggs had a bad rap for years, the tide is turning, according to USDA data found on the United Egg Producers website. From a low of 240 eggs per person per year in 1999, consumption has increased by 6% since 2016 to about 279 eggs per person today. It is within the 1-3 eggs per day shown to have no negative effect on heart health, according to a study published in the Lipids journal in 2017.
It is Personal
In Hong Kong, people usually eat breakfast at their neighborhood restaurants. During my visits there, I would take my mom out for breakfast. The sumptuous breakfast usually involves two eggs, a piece of toast, and a bowl of macaroni and ham in broth. I don’t know since when, people began to eat around the egg yolks, due to health concerns. My mother, like her friends, would leave the egg yolks on the plate. Not one to waste food, I would eat my two eggs AND my mom’s two egg yolks. I did that every morning! So telling people to eat their yolks is personal to me.
Nourishing Egg
We know how adequate protein supports lean muscle strength and helps us stay satisfied. At 6 grams of protein per large egg, eggs are a good source of high-quality protein. Eggs are also a good or excellent source of many essential vitamins and minerals to support health, such as B12, choline, as well as the carotenoids lutein and zeaxanthin, all in a small 70 calories package. That is a perfect example of a nutrient-dense natural food. Vitamin B12 supports a healthy neural system and is only naturally found in animal-based foods. If you are not a big meat eater, eggs should be your friend. Never quite heard of choline? Choline is critical for brain development during pregnancy and infancy. However, more than 90% of pregnant women don’t get enough of this essential nutrient.
Yes, the fat and the cholesterol are in the yolk, but half of the protein and most of the nourishing nutrients including choline, are in the yolk, too. Eat the whole egg. As the pediatric endocrinologist and author Dr. Robert Lustig said, nature always gives us the antidotes in the whole food.
Savory and Sweet
Chinese have always known the healing power of eggs. In times when foods were less abundant, mothers who just gave birth would nourish themselves with daily meals of stir-fried rice and eggs. To this date, families celebrate their new-born babies’ first month by making and giving red-dyed eggs, as a symbol of happiness (the red color) and sustenance of life (the egg).
Eggs are not just for breakfast. Eggs are enjoyed in my home for lunch, dinner and tea-time breaks. A quick sauté of a scrambled egg and 2 oz of corned beef on whole grain bread delivers a satisfying egg-and-beef sandwich to satisfy my hungry family in 5 minutes! When I was a child, my family would serve customers this breakfast item at our family store. It topped the menu as the “deluxe sandwich”. To this day, I still feel incredibly luxurious serving this sandwich to my family.
Egg Tarts for Me-Time
You cannot walk past a bakery store in Hong Kong without being delighted by the captivating aroma of the fresh-out-of-the-oven baked egg tarts. It is a national dessert if it ever there was one in Hong Kong. Baked in a buttery and flaky shell, and rich and smooth, that’s how it makes you feel when enjoyed with your favorite cup of beverage, as an afternoon break. You can look for them in Asian bakeries in most US cities.
Egg prices fell by 30%. My reaction? All the more reasons to enjoy this nutritious and delicious #protein! Click To Tweet
Steamed or Stir-fried
In my previous blog on healthy meals tips for those who live alone, I recommend the fridge should always have a carton of eggs. It is versatile as a quick dinner, such as this steamed egg dish. It is as easy as 1-2-3. Scramble two eggs in a medium-sized bowl, add twice its volume of water, and a pinch of salt. Scramble and steam in a covered wok for 10 minutes, and you have a smooth-as-velvet and delicious Chinese entree. Cost? 30 cents! Perfect on a bowl of hot rice. For extra calcium and texture, I would also add a handful of tiny dried shrimp before steaming.
The stir-fried egg and shrimp is another savory Chinese entree that is guaranteed to get anyone hooked. Sauté 4 oz of raw shrimp in a skillet until they turn pink, add 4 well-scrambled eggs to the skillet, a pinch of salt, quickly stir-fry for another 2 minutes. Voila, a protein-rich dinner is ready!
Thank you for reading this blog and bearing with me if I do sound like Bubba. Do you like any of the egg meals in this blog, or do you have a favorite egg story to share? Please leave me a comment below. I would love to hear from you.
