All About Eggs

EVENT: Choose My Plate Nutrition Workshop
WHERE: KareBoost Health (107 Cedar Grove, Suite 100, Somerset, NJ 08873)
TIME: Tuesdays at 4:30pm on March 14 2017 
Eggs can be a powerful part of a healthy diet. Eggs are delicious, nutritious, relatively inexpensive, and easy to prepare. Eggs contain antioxidants, nutrients important to brain health, and are high in vitamins B2, B5, B12, Vitamin A, and selenium. Your best bet to get the most nutritious eggs is to buy free-range organic eggs whenever possible.
Eggs are, of course, a breakfast staple, but they can be a great choice for other meals as well. There are many different ways to prepare eggs, but some of these preparation methods are healthier than others. Let us take a look at some of the healthiest ways to prepare eggs:
1. Boiling: Boiling eggs tops the list of healthy methods of egg preparation because it requires no butter, oil, or other added fat. It is also one of the easiest ways to prepare eggs. And, as an added bonus, boiled eggs are a lot more portable than most other ways of cooking eggs.
2. Scrambled: Scrambled eggs are a popular recipe and fairly easy to prepare. The key to keeping them healthy is making a healthy choice when it comes to the fat used to prepare them. Coconut oil, ghee, or clarified butter are all good choices. Some people like to add milk to scrambled eggs, but leaving out the milk will keep the calorie count lower. Adding some chopped vegetables to your eggs can help you feel full while keeping the calorie count under control.
3. Poached: Poached eggs are a healthy option because they require no oil or butter to prepare. They take a little more work to prepare than boiled eggs, but the payoff is worth it when you have the time to do it. To poach an egg add a little bit of white vinegar to water and bring it to a boil. Gently crack the raw egg directly into the water and boil for 4 minutes. While poached eggs are often served with hollandaise sauce and ham, skip these to keep the calorie count low. Instead, try serving the eggs over whole grain toast or cooked beans.
4. Healthy Fried Eggs: While “fried” and “healthy” are two words that often do not go together, choosing carefully what you fry the eggs in can make fried eggs a healthy option. Instead of using butter or margarine to fry your eggs, use coconut oil or ghee as an alternative.
5. Omelet: An omelet can be a healthy choice, but what you put inside matters. Skip the cheese and meat and opt for veggies instead. As with fried eggs, coconut oil or ghee are the best choices to cook with. 
Image via Shutterstock
Come Check out our Choose My Plate Nutrition Workshop on Tuesday, March 14, 2017 at 4:30pm!! 
Andrea Berez MS, RD, CSP
KareBoost Health