The best way to find out which brands are kindest to their hens is to learn about the company. Another common question is whether brown eggs are healthier than white eggs or whether those eggs are of a higher quality. Actually, though, they're pretty much the same as far as nutrition stats and quality like shell thickness are concerned. The difference is that white-feathered hens tend to lay white eggs, and hens with reddish feathers tend to lay brown eggs.
Some hens even lay blue or speckled eggs, though these are less common. Anyway, the reason the brown tend to be more expensive is generally because those reddish-feathered hens are larger and require more feed. Purchasing eggs from a farmer in your area is both a great way to support local agriculture and to reduce your carbon footprint by sidestepping factory farming and long-distance transport.
Pay attention to packaging as well. Avoid Styrofoam cartons, and recycle empties appropriately. My personal favorite brand I purchase regularly is Vital Farms pasture-raised eggs. I don't do this as often as I would like, but I also love buying eggs from my local farmers market to support local farmers. The most important thing? Get clear on what matters to you before you go shopping, so you don't get overwhelmed reading labels.
As far as health is concerned, think about where eggs and egg yolks fit into the context of your diet. It's also important to be mindful of the environment, so whenever possible, opt for recyclable containers.
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Explore Classes. Registered Dietitian. Jessica Cording, M. June 20, First things first: Tune in to your priorities. When frying yolks, a Journal of Agricultural Food Chemistry found that you could lose as much as 18 percent of an egg's levels of xanthophylls: a class of carotenoids that pass along their free-radical scavenging abilities. Plus, you get a double layer of fat by flipping the egg over to cook both sides. Eggs are cracked into a bowl and scrambled until the whites and yolks are combined.
Some people may add water or cream at this point. The beaten eggs are added to a buttered or oiled pan, often over medium-high heat. Using a spatula, eggs are continuously moved around the pan so that each part of the beaten egg touches the heated pan. If you do add a touch of water to your eggs, the added liquid helps to create steam during cooking, which makes the eggs lighter and fluffier.
You're eating both the egg and the white. The fast cooking time also means less of a chance of damaging the heat-sensitive nutrients. Scrambling eggs often means overcooked eggs, unfortunately. When eggs cook, the proteins in the eggs form tight bonds.
As they pull closer and closer to each other and become too hot, they begin to squeeze liquid out from the curds your eggs will look like you served them on a still-wet plate.
The issue with this is that escaped water may remove with it some water-soluble vitamins, namely, one of the vitamins that make eggs such an important dietary source: vitamin B This essential vitamin is only found in animal foods one egg provides about 10 percent of your daily recommended intake of the vitamin , and vegetarians are often at risk of a vitamin B12 deficiency, which can cause inflammation and health issues.
Scrambled eggs also are notorious for being cooked with a lot of butter. Hard-boiled eggs are cooked in their shells in a pot of boiling water for 8 to 10 minutes. This length of cooking time allows both the egg white and egg yolk to solidify entirely. This fat-free cooking method preserves the entire egg. If you've ever peeled a hard-boiled egg , you know that sometimes part of the white gets stuck to the shell, which means you can miss out on some protein.
We know, it's fairly insignificant. More importantly, a study published in the Journal of Agricultural Food Chemistry found that the method of boiling eggs caused the greatest reduction in antioxidant content in egg yolks The antioxidant affected is lutein: a bioactive compound known to play a role in maintaining eye health.
This is likely caused by the long period of cooking time. If you asked five people how they make an omelet , you'd likely get five different answers. There are different techniques for Americans, British, and French. The omelet can be country- or diner-style. They're filled or served plain. They all start with beaten eggs. Some cooks add a bit of water or cream to the whisked eggs. Then, the beaten eggs are poured into a buttered pan—some use a pan over low heat, some over high heat.
Some methods move the eggs around the pan, creating curds, and the uncooked portions are cooked by lifting the edge of the omelet to allow the runny mixture to flow underneath. Once cooked to your preference, the omelet is either rolled or folded in half. You're eating the entire egg, and because omelets are usually served with veggies , you have a higher likelihood of getting in your daily greens!
Omelets can be cooked for a longer period of time in order to fully cook the top of the eggs that may never touch the hot pan. In doing so, you have a higher likelihood of losing heat-sensitive micronutrients found in the yolk.
It may be the preferable way of photographing eggs thanks to the method's focus on that glistening golden yolk, but few home cooks take a stab at the meticulous cooking method. It's because the top of the egg never touches heat, so the whites can turn out slimy and undercooked if not done properly. A cook will crack an egg into an oiled or buttered nonstick pan and never flip the egg. In order for the top to cook, the chef will either baste the top of the egg whites with the extra cooking fat in the bottom of the pan, cook the egg slowly over medium-low heat so the bottom doesn't burn but the egg cooks through, or put a lid over the pan to allow the steam to cook the egg.
When cooked properly, sunny-side-up eggs will provide you with all the nutrients from a runny yolk while only using a bit of cooking fat. This has been linked to some health concerns and disease.
Best Ways To Cook Eggs. The best way to cook and prepare your eggs are simple. Boil, poach, bake, or low pan fry and use minimal oils or sauces. BOIL Hard-boiled eggs are healthy and portable! To hard boil eggs, bring a pot of water to a boil. Boil eggs for minutes, depending how well cooked you want the yolk. To poach an egg, heat water in a pot until it reaches a boil, then turn down to a simmer.
Crack your egg s into a small bowl, then gently slip the egg into the simmering water. Turn the heat off, cover the pan, and cook for 4 minutes or until the whites are completely cooked. Gently remove the eggs with a slotted spoon, serve and enjoy. BAKE Baked eggs are a highly nutritious and easy dish. They are very adaptable.
You can serve them with your choice of toppings of mix-ins. Crack egg s into a muffin tin. Bake the egg s for minutes or until the whites are fully cooked and the yolks are to your liking. Whether you like them over easy cooked on both sides , sunny side up fried on one side or scrambled whisked in a bowl , they can be a healthy addition to your well-rounded diet.
What you add to your eggs can have a big impact on how healthy your eggs are! For instance, some bacon can be a healthy part of a bodybuilding diet, as long as the rest of your day is focused on protein foods. But take a look at this table to see how quickly your egg additions can add to your calories! Eggs pair perfectly with vegetables. It can be one of the easiest ways to get your daily recommended two to three cups per day.
Keep leafy greens like arugula or spinach in the fridge and throw a handful into your morning eggs. Or top your eggs and toast with some microgreens or fresh herbs. Heat up some leftover vegetables such as asparagus or zucchini and make a simple and healthy omelette. Add some fresh salsa to your eggs to give your eggs a Southwestern flare — Breakfast taco recipe to come!
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Unhealthy Ways to Cook Your Eggs 1. As we learned earlier, it may also oxidize cholesterol. When pan-frying your eggs, use oils that can handle high heat temperatures, called a high smoke point.
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