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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!

Egg-citing Egg Facts!


The sales of eggs notably increases around the Easter holiday. After all, the Easter bunny needs colorful eggs to hide for all boys and girls. However, eggs aren't just for springtime; they are a year-round staple in most people's refrigerators.

Have you ever wondered why the egg is shaped like it is? The curved shape makes them less likely to break when applying pressure, explaining why hens can sit on them without breaking them. But once they're away from the bird and into the kitchen, they should be stored in their original carton in the main body of the fridge, not inside the door where temperatures may be above the recommended 40 degrees Fahrenheit. Don't throw away those good eggs just because the date has expired. Eggs can be kept four to five weeks after the sell-by date or 3 weeks after you've purchased them.

Contrary to what you may have heard, it is not recommended to wash eggs prior to using, as it removes the natural protective coating around the egg. USDA-graded eggs are washed and sanitized prior to packing, which is why they must be kept cold. Eggs sold in some countries do not go through this sanitization process, which is why you may have seen them being sold on the street without refrigeration.

There are so many different ways to eat an egg; you are bound to have your favorite. Besides the typical scrambled egg, they can be hard-boiled, soft-boiled, poached, cooked over-easy, over-hard or sunny side up. Of course, they also make a delicious omelet, quiche, frittata, or soufflé.

Egg yolks have long been vilified for their cholesterol content, but are making somewhat of a comeback. Egg yolks do have a lot of cholesterol, but a solid body of research has shown that the mix of fat (saturated and trans) has a larger effect on blood cholesterol than does dietary cholesterol. And because eggs have only a moderate amount of fat, which is mostly unsaturated, in addition to vital nutrients, eggs are back on the breakfast table! What's your favorite way to eat an egg?

Greek Yogurt Egg Salad

6 hard-boiled eggs, peeled

½ cup plain non-fat Greek yogurt

2 teaspoons yellow mustard

¼ teaspoon dried dill weed

¼ teaspoon black pepper

⅓ cup diced celery

2 Tablespoons minced red onion

Mash eggs to desired consistency. Combine yogurt, mustard, dill, and pepper in a medium bowl. Add mixture to mashed eggs, along with onions and celery. Chill for 1 hour and serve on lettuce leaf, in a tomato, or on whole grain bread or crackers.

Yield: 4 servings

Nutrition Facts (per serving): 130 calories, 7 grams fat, 50 milligrams sodium, 3 grams carbohydrate, 0 grams fiber, 12 grams protein



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