14 February 2025 Is there any single food more versatile than eggs? Quiche, frittata, omelette, egg salad sandwiches, pancakes and French toast are just a few of the simple ways we can enjoy eggs. Eggs are also what dietitians call a nutrient dense food. “This is a food that has a lot of nutrients but not a lot of calories,” says Egg Farmers of Canada Nutrition Manager, Kim Kesseler. One large egg has 6.5 grams of high-quality protein and only 70 calories. They are a complete source of all nine amino acids that your body needs and also a source of Vitamins A, D, E, B12, iron, folate, selenium, lutein, zeaxanthin and choline. While there was confusion around the role of dietary cholesterol in the 1980s and 1990s, Kesseler says eggs have minimal impact on blood cholesterol and can be safely eaten as part of a healthy diet across the lifespan by most people. Eggs also fit very well with the recommendation to eat less processed food. Because they keep for weeks when refrigerated, it’s convenient to whip up some eggs whether it’s for breakfast, lunch, or dinner. Hardboiled eggs can also be a convenient and wholesome snack for the field packed alongside whole wheat crackers and raw vegetables. Not sure if your eggs are fresh enough to eat? Kesseler says there is a simple test. A fresh egg will sink to the bottom when placed in a bowl of water while an old egg will float. Another indication of freshness is that the yolk of a fresh egg will sit up high in the frying pan while the yolk of an older egg will be flatter. What are the most common questions fielded by staff at Egg Farmers of Canada? People want to know the difference between white and brown eggs. The answer? Aside from the colour of the eggshell, there is little difference between brown and white eggs. The eggshell colour depends on the breed of the hen. (I like the blue egg colour of the Ameraucana breed.) Another popular question is how long scrambled eggs should be cooked in the microwave. Microwaved scrambled eggs are ready in just a few minutes. Mi- crowave on Medium-High at 70 per cent power for one minute and 30 seconds to one minute and 45 seconds, stirring several times during cooking. Cover and let stand for 30 seconds to one minute before serving. Eggs will look slightly moist, but will finish cooking upon standing. Loaded with potatoes, this recipe for a Spanish Omelette is hearty enough for brunch, lunch or dinner. For more ideas on how to prepare eggs, the Egg Farmers of Canada has more than 650 recipes on their website at www.eggs.ca. EGGS: VERSATILE & HEALTHY ARTICLE BY HELEN LAMMERS-HELPS SFC MARCH-APRIL 2022 SPANISH OMELETTE Reprinted with permission of Get Cracking® (Egg Farmers of Canada) eggs.ca Prepare: 15 minutes Cook: 40 minutes | Serves: 6 INGREDIENTS • 4 tbsp (60 mL) olive oil, divided • 4 Yukon gold potatoes thinly sliced into ¼-inch (5 mm) rounds, about 1 pound (500 g) • 1 onion, very thinly sliced • 1 1/4 tsp (6 mL) salt, divided • 8 eggs • 1 tsp (5 mL) hot sauce • 1/4 cup (60 mL) finely chopped fresh parsley • 1/2 tsp (2 mL) pepper • 4 cloves garlic, minced • 3/4 cup (175 mL) finely chopped red sweet pepper INSTRUCTIONS 1. Heat 2 tbsp (30 mL) olive oil in large non-stick or cast iron frying pan over medium heat. Add potatoes, onion and 3/4 tsp (4 mL) salt and sauté for 10 minutes, stirring occasionally. Meanwhile whisk eggs, hot sauce, parsley, and remaining salt and pepper in medium bowl. Set aside. 2. After potatoes and onion have cooked for 10 minutes, add garlic and red pepper. Cook until potatoes are tender and onions are lightly browned, about 5 minutes. Add potato mixture to the bowl with eggs. Stir to combine. 3. Heat remaining 2 tbsp (30 mL) oil in the pan over medium-high heat. Add potato mixture and spread into an even layer. Cook until eggs start to set on the bottom, about 2 minutes. Reduce heat to medium-low. Cook until almost set, 8 to 10 minutes. Run a spatula around the edge and gently shake the pan to loosen the omelette. 4. Place a large plate over the pan. Carefully flip the pan over so the omelette falls onto the plate. Slide omelette back into pan. Cook until bottom is lightly browned, 5 to 7 minutes. Flip omelette onto plate and cut into wedges. FOOD TOP: IGOR DUTINA - ADOBE STOCK | MIDDLE: EGG FARMERS OF CANADA
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