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What Foods Should People with Diabetes Eat

The Egg Nutrition Center partnered with Jill Weisenberger, MS, RDN, CDE, CHWC, FAND to write this blog post.

Many people with diabetes avoid health-boosting foods because of the food’s perceived effect on blood glucose or because of long-held fears of carbohydrates, fats or cholesterol.

As type 2 diabetes is a metabolic disease with effects reaching the liver, heart, brain and more, people with diabetes should be encouraged to avoid the myopic view that diabetes is merely a blood sugar problem. Thus, a diet for type 2 diabetes management must also consider overall health with emphasis on glucose control, reversing insulin resistance and preventing heart disease and stroke.

The following are several foods people with diabetes often have questions about.

Fruits

Only 24% of the population eats the recommended amount of 1½ to 2 cups daily1. Fruits provide ample potassium, which is beneficial to blood pressure control. Some fruits have cholesterol-lowering fibers, and their numerous phytonutrients are likely protective against chronic health problems.

Legumes

A source of magnesium, potassium, folate, dietary fiber and a host of phytonutrients, beans, peas and lentils are linked to lower blood pressure and reduced risk of heart disease2. Studies show that diets rich in legumes also have beneficial effects on both short-term and long-term fasting blood glucose levels3.

Whole grains

Whole grain intake is associated with reduced risk of cardiovascular disease (CVD)4. In appropriate amounts, barley and oats are particularly beneficial to people with prediabetes and type 2 diabetes. Both contain the fiber beta-glucan, which improves insulin action and lowers blood sugar levels, as well as removes cholesterol from the digestive tract.

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Eggs

Because of their high cholesterol intake, eggs have historically been linked to CVD risk. However, the American Heart Association finds that there isn’t enough evidence to confirm that dietary cholesterol increases low-density lipoprotein (LDL) cholesterol and CVD risk. Recent studies suggest that egg consumption is safe for people with diabetes. Researchers in Australia compared the effects of a weight maintenance diet containing two eggs daily for six days per week to a low-egg weight maintenance diet of similar protein content5. All subjects consumed healthful unsaturated fats in favor of saturated fats. After three months, there were no between-group differences for total cholesterol, LDL cholesterol, triglycerides, blood glucose levels, waist circumference or blood pressure. The second 3-month phase of the study was changed only to cut calories and reduce weight. Researchers followed the subjects for an additional six months, for a total of one year, while the subjects continued their high egg or low egg consumption. Both groups experienced similar weight loss and no significant differences in markers of heart health.

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Nuts

Including nuts in the diet lowers both total cholesterol and LDL cholesterol in a dose response manner6. According to the American Diabetes Association, eating nuts is also associated type 2 diabetes prevention. It’s good to include a variety of nuts because each type has a unique array of health-shielding nutrients and phytonutrients.

While there is no one-size-fits-all diet for people with prediabetes or type 2 diabetes, three suitable eating patterns are DASH (Dietary Approaches to Stop Hypertension), Mediterranean-style and plant-based diets.

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She is the author of the newly-released Prediabetes: A Complete Guide and the best-selling Diabetes Weight Loss – Week by Week. Learn more at jillweisenberger.com and follow her on Twitter, Facebook and Instagram. Jill was compensated by Egg Nutrition Center for this post.

  1. National Cancer Institute. Usual dietary intakes: food intakes, US population, 2007–10. Available at http://appliedresearch.cancer.gov/diet/usualintakes/pop/2007-10

  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5391775/

  3. Sievenpiper JL, Kendall CWC, et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomized controlled experimental trials in people with and without diabetes. Diabetologia.2009;52:1479–1495.

  4. https://www.bmj.com/content/353/bmj.i2716

  5. Fuller N, et al. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase. Am J Clin Nutr. 2018;107:1-11.

  6. Sabaté J, Oda K, Ros E. Nut Consumption and Blood Lipid Levels: A Pooled Analysis of 25 Intervention Trials. Arch Intern Med. 2010;170(9):821-827.

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How We Store Our Eggs — and Why: Making the Grade: How Eggs Make the Grade

About 60 percent of the eggs sold in the United States come from farmers who participate in USDA’s grading service, voluntarily paying to have their eggs graded so the eggs can display a “USDA Grade A” or “AA” shield on their cartons.

The grade is based on qualities that can be observed in the shell, yolk and egg white when the egg is inspected with lights and other specialized equipment.

Egg farmers who participate must spray-wash their eggs with warm water and use a sanitizing rinse and air-drying techniques specified by USDA’s Agricultural Marketing Service (AMS).

“We require very specific washing and rinsing procedures for participation, but as a practical matter, every producer in the United States washes their eggs. It’s an industry standard,” says Mark Perigen, national supervisor for AMS’s shell egg quality assessment division. After washing, all eggs must be stored at refrigerated temperatures that meet USDA Food Safety and Inspection Service requirements.

According to researchers, egg quality stays high with refrigeration and degrades rapidly without it. And only the highest quality eggs will make the grade.

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How We Store Our Eggs — and Why: Exporting Eggs To Fill Supply Gaps

Through her study of U.S. and European egg storage approaches, Deana Jones, an Agricultural Research Service (ARS) food technologist in Athens, Georgia, says she hoped to clear up doubts and confusion prompted by differences in handling and storage practices. In the U.S., eggs are washed and refrigerated, whereas in Europe, they’re not. The differences prevent eggs from being more freely traded on international markets, which exacerbates the supply gaps and price hikes that occur — in both the United States and Europe — when there are disease outbreaks and egg recalls.

“Eggs are a major source of nutrition throughout the world, and in some areas, an egg shortage means people are less likely to get the protein they need to stay healthy,” Jones says.

Jones says the study was necessary because current washing and refrigeration standards were adopted in the 1970s, but egg production practices have changed since then.

“The feed is more controlled, the hens have been bred to be more consistent, and the eggs they produce are more uniform in terms of quality, shelf life and other factors,” she says. “We don’t want to be basing our decisions about egg storage on practices and production systems that are outdated and no longer in use.”

The U.S. Department of Agriculture (USDA) inspects egg-processing plants four times a year, and the U.S. Food and Drug Administration requires egg producers to maintain storage temperatures of 45 ˚F, beginning 36 hours after the eggs are laid. Producers with fewer than 3,000 chickens are exempt from the federal regulations, so eggs sold at roadside stands and farmers’ markets may be covered by a patchwork of state laws and health codes.

The study can be found here.

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How We Store Our Eggs — and Why: Where Do You Store Your Eggs?

Did you know that not everyone washes and refrigerates their eggs? It’s true! The way eggs are stored depends on where they’re produced.

Prompted by concerns about spoilage and foodborne illnesses, U.S. egg producers and processors began washing and refrigerating their eggs in the early 1970s. Other countries soon followed suit, and eggs are now washed and refrigerated in Canada, Japan and Scandinavia.

But in most of Europe, eggs are neither washed nor refrigerated. They are kept at room temperature, even in stores. This is possible because a chicken’s egg is coated with a thin, protective “cuticle,” or membrane, that may prevent Salmonella and other bacteria from penetrating the shell — making refrigeration less necessary. Washing the egg washes away the cuticle.

“The long-held belief in Europe has been that you don’t want to disturb the cuticle of the egg after it comes out of the reproductive tract because it’s protective,” says Deana Jones, an Agricultural Research Service (ARS) food technologist in Athens, Georgia.

In a study, Jones compared the quality of eggs stored using the European and U.S. approaches, along with two other common storage techniques. The results, published in Poultry Science, show that the U.S. approach is the most effective, ensuring the highest quality eggs after 15 weeks of storage.

The results were not surprising, since refrigeration helps to keep so many foods fresh, Jones says. Also, research has shown that the cuticle degrades after the egg is laid, so it’s not as protective as some may think.

“Basically, the key is that egg quality stays high with refrigeration and degrades rapidly without it,” Jones says.

The study can be found here.

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How to Use Cooked Eggs in Dishes that Normally Feature Uncooked Eggs (and Other Safety Tips)

The Incredible Egg wants your food eggsperience to be delicious and safe. So what do you do when a favorite dish calls for raw or lightly cooked eggs?

For example, egg yolks are the star ingredient in mayonnaise, Hollandaise sauce, Caesar salad dressing, chilled souffles, chiffons, mousses and other recipes, but they don’t have to be raw. In fact, eggs should always be fully cooked before being consumed.

To ensure food safety, you can use either pasteurized eggs/egg products OR cooked eggs in dishes calling for raw or lightly cooked eggs.

Now you may be thinking, “Cooked eggs in a dish that calls for raw eggs?! That’s crazy!”

Rest assured, the only thing cracked about this method is the eggs…

How to cook whole eggs before using them in a dish

The following method can be used with any number of eggs and works for a variety of recipes

In a heavy saucepan, stir together the eggs and either sugar, water or other liquid from the recipe (at least 1/4 cup sugar, liquid or a combination per egg). Cook over low heat, stirring constantly, until the egg mixture coats a metal spoon with a thin film or reaches 160F. Immediately place the saucepan in ice water and stir until the egg mixture is cool. Proceed with the recipe.

Most retailers also carry pasteurized eggs that are available in their original shells. All egg products sold at retail, like liquid eggs in the egg case, are also pasteurized.

How to cook egg yolks before using them in a dish

This method can be used with any number of yolks:

In a heavy saucepan, stir together the egg yolks and liquid from the recipe (at least 2 tablespoons liquid per yolk). Cook over very low heat, stirring constantly, until the yolk mixture coats a metal spoon with a thin film, bubbles at the edges or reaches 160F. Immediately place the saucepan in ice water and stir until the yolk mixture is cool. Proceed with the recipe.

How to cook egg whites before using them in a dish

This method can be used with any number of whites and works for chilled desserts as well as Seven-Minute Frosting, Royal Icing and other frosting recipes calling for raw egg whites:

In a heavy saucepan, the top of a double boiler or a metal bowl placed over water in a saucepan, stir together the egg whites and sugar from the recipe (at least 2 tablespoons sugar per white), water (1 teaspoon per white) and cream of tartar (1/8 teaspoon per each 2 whites). Cook over low heat or simmering water, beating constantly with a portable mixer at low speed, until the whites reach 160F, do not allow the mixture to form a foam in the pan. Pour into a large bowl. Beat on high speed until the whites stand in soft peaks. Proceed with the recipe.

NOTE: You must use sugar to keep the whites from coagulating too rapidly. Test with a thermometer as there is no visual clue to doneness. If you use an unlined aluminum saucepan, eliminate the cream of tartar or the two will react and create an unattractive gray meringue.

What are the best egg white alternatives to use in dishes?

You can use pasteurized dried or refrigerated liquid egg whites. Refrigerated liquid egg substitutes often contain gums and/or added salt that can hamper foaming, so check the ingredient statement carefully. Pasteurized dried and plain liquid egg whites at retail either contain no other ingredients (for recipes where little foaming is required) or contain only a whipping agent (for recipes that require a stable foam). Follow package directions to substitute dried or refrigerated liquid egg whites for raw egg whites or use about 2 tablespoons water and 2 teaspoons dried egg white or 2 to 3 tablespoons liquid egg white for each Large egg white.

How to use pasteurized shell eggs

Pasteurized shell eggs are heat-treated to destroy any bacteria, if present, and are especially suitable for dishes that call for eggs that are not fully cooked. They may also be used for other recipes, including baked goods.

Note: The heating process may create cloudiness in the whites and increase the beating time needed for foam formation. When you separate pasteurized shell eggs for beating, allow up to about four times as long for full foam formation to occur in egg whites as you would for the whites of regular eggs. Prepare other recipes as usual.

You can keep pasteurized shell eggs refrigerated for at least 30 days from the pack date (a three-digit number on the short side of the carton which represents the day of the year, with 1 = January 1 and 365 = December 31), but do not freeze them.

If pasteurized shell eggs are not available in your area, use the cooking methods outlined above, and in place of raw egg whites, use pasteurized dried or liquid egg whites.

Never reuse egg cartons

Egg cartons are considered one-time-use packaging, according to the USDA’s Food Safety and Inspection Service (FSIS). All eggs sold at retail are washed and sanitized before going into clean, new cartons, eliminating bacteria that may have been present on the shell. But bacteria could creep back into the picture as eggs are handled at stores and in homes. It’s a good idea to discard used egg cartons and not reuse them. Recycle them, if you can.

Egg shells should never be put back in the carton after cracking them if there are still intact eggs left in the carton. Bacteria has the potential to be on the outside, as well as the inside of an egg, and mixing cracked eggs with intact eggs greatly increases the risk of bacteria transfer by hands, utensils, air, etc.

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Four Flavorful Dinners to Help You Survive This Winter

Don’t let cold days get you down this winter. Sure, it gets dark by 5 pm, which is a bummer, but the fun doesn’t have to stop when the sun goes down. Spice things up with some indoor exploration – with food! Experience flavors from around the world in new and exciting dinner dishes.

This year, the Incredible Egg launched the Dinner Eggs campaign, which proves that eggs aren’t just for breakfast anymore. It’s all about flipping people’s ideas about eggs and forever changing what’s possible for dinner. Based on research, we know that Americans struggle to think about eggs on any occasion other than breakfast. The Dinner Eggs campaign upends conventional wisdom and inspires people to look at eggs as a versatile, easy to prepare and delicious supper solution. If you missed it – you can watch the Dinner Egg “documentary” here.

How do you like your eggs? We partnered with the culinary wizards at Tastemade to create deliciously easy Dinner Egg dishes to turn your weeknights from blah to ahh this winter. And if these grey skies are leaving you craving the sun – that’s even more reason to enjoy dinner eggs! Eggs are one of the only foods that naturally contain vitamin D – which is great especially in the winter! Believe it or not, three-quarters of U.S. teens and adults are deficient in vitamin D. The so-called “sunshine vitamin” is critical for bone health and immune function.

So, shake off your winter blues and try these four eggcellent recipes from the chefs of Tastemade:

Seeing Green

When there’s no green to be seen outside, enjoy it in your kitchen. This recipe is loaded with colorful veggies and is a traditional dish with North African and Middle Eastern roots.

Green Shakshuka created by Chef Casey Corn in partnership with Tastemade.

Green Shakshuka

Taste the Ocean

This Asian-inspired recipe calls for Furikake, a savory Japanese seasoning. It brings the flavors of the ocean to your plate … for those blustery days – let your taste buds take you on a trip to the beach.

Cabbage & Egg Skillet created by Chef Dini Klein in partnership with Tastemade.

Cabbage & Egg Skillet

Classic Comfort

Snuggle under a blanket and dig into this classic comfort dish that brings an elevated twist to egg lover’s favorite sandwich.

Egg Salad Sammy created by Chef Daniel Shemtob in partnership with Tastemade.

Egg Salad Sammy

Bring the Heat

This Indian dish is an incredibly easy one-pan meal that delivers big on flavor (hint: curry paste) and small on clean-up, giving you more time to get a jump on holiday shopping.

Curried Eggs with Spinach created by Chef Das in partnership with Tastemade.

Curried Eggs with Spinach

Scroll down for a fun sizzle reel of the recipes above – we’re sure you’ll want to get cooking. And no need to take our word for it, let’s just say the fans of Tastemade are really digging Dinner Eggs, and the results show it. For the recipes above and many more, check out DinnerEggs.com.

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How Eggs Can Provide Sustainable Nutrition to Fight World Hunger

By Mickey Rubin, PhD

Executive Director
The Egg Nutrition Center (part of the American Egg Board)

According to the World Health Organization, millions of children around the world suffer from stunting and wasting as a result of insufficient nutrition. In other words, they’re not growing normally and their bodies are skeletal and frail.

Even here in the United States, one in six children faces hunger on a regular basis. For more than 12 million kids in the U.S., getting the nutrition they need to learn and grow has become a daily challenge.

In a world where so many people, especially children, go hungry and suffer from malnutrition, we have good evidence to show that eggs can be an important part of the solution.

Eggs Reduce Stunting and Wasting in Children

Two separate studies, conducted among children in nutritionally vulnerable populations, found that adding just one or two eggs per day to these children’s diets dramatically improves their health outcomes.

The first study, conducted by researchers from Washington University in Cotopaxi Province, Ecuador, determined that providing one egg per day for six months to children ages six to nine months (compared to a control group who did not) significantly improved growth while reducing prevalence of stunting by 47 percent.

Similarly, researchers from the University of Arkansas found that adding just two eggs per day to the diets of children ages six to nine years in undernourished areas of rural Uganda resulted in increased height and weight.

World Egg Day

Eggs Provide Sustainable Nutrition

Proper nutrition, starting at a young age, is crucial. But when we think about feeding the world, we must also consider the environmental impact of the production of these foods and the contribution to local communities. This is commonly referred to as “sustainable nutrition.”

In fact, the Food and Agriculture Organization of the United Nations has a broad definition of sustainable diets that is inclusive of not only nutrition and the environment, but also economics and society.

The world’s egg farmers are committed to providing a sustainable source of nutritious food. One large egg has 13 essential vitamins and minerals and six grams of high-quality protein. At about $0.17 each, eggs are a highly affordable protein source with one of the lowest environmental impacts.

World Egg Day 

Friday, October 11 marks World Egg Day. A great deal of attention revolves around the nutrition eggs provide but we should also celebrate efforts to help sustain local communities economically. This is a key effort of the International Egg Foundation (IEF). The IEF focuses on increasing egg production to provide undernourished infants, children and families with an independent, sustainable and high-quality protein supply. The IEF is also providing resources for communities in Mozambique, Swaziland and Zimbabwe to become successful egg producers.

Efforts like these are not only commendable; they illustrate how eggs can provide communities and at-risk populations around the world with a sustainable, affordable, and accessible source of high-quality protein and essential nutrients. The egg truly is incredible.

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World Egg Day Egg Restaurant Tour

On Friday, October 11, egg lovers around the world will celebrate international egg dishes in honor of World Egg Day. Take a virtual trip around the globe with the Incredible Egg, as we share international egg fare you can find in the windy city of Chicago. Happy World Egg Day!

Hot Woks Cool Sushi: 30 S Michigan Ave, Chicago, IL 60603 (additional locations around Chicago)
Dish: Tamago

When you think of sushi, the first thing that comes to mind is raw fish. But alongside spicy tuna and shrimp tempura is an egg dish you don’t want to miss! Tamago is a Japanese sweet omelet that is often used in sushi. It can be served by itself as nigari on top of rice, as sashimi without rice, or inside of a sushi roll.

Chef Ron Rungroi of Hot Woks Cool Sushi said that traditionally you make tamago by mixing eggs with sugar and mirin. You then gradually cook it on a sheet and cut it into square shapes when it’s ready to serve. Tamago has a light, sweet taste and a spongy texture. Due to these characteristics, Rungroi thinks tamago is a great option for people who are new to sushi. “Most people that order tamago, in my opinion, mostly they’re entry level or kids because it’s kind of sweet,” Rungroi said.

Rungroi has his own trick to elevate tamago: “My personal favorite way to have tamago is torched because it can help give better flavor and taste.”

Want to get your sushi fix before lunch or dinner? Hot Woks Cool Sushi offers Breakfast Sushi, including bacon and tamago, sausage and tamago, and salmon and tamago nigiri. No matter the time of day, the Japanese tamago dish is sure to satisfy.

 

Ethiopian Diamond: 6120 N Broadway St, Chicago, IL 60660
Dish: Doro Wat

When you step into Ethiopian Diamond, you’re instantly welcomed by the warm smell of spices and traditional Ethiopian art hung on the walls. While there are numerous Ethiopian dishes to choose from, doro wat is the menu item that features a uniquely cooked egg.

Doro wat, or “chicken stew,” is the glue that brings the different elements of the dish together.

“Preparation takes long,” Ethiopian Diamond owner Almaz Yigizaw said. “You need onions, chili powder, garlic, ginger. It takes a lot of butter and spices, and you also have to make it very carefully to have the right taste. You sauté the onion until it’s golden brown, and then you add the chili powder.” This process takes over two hours. After that, you add the chicken, which takes approximately an hour or two to cook. Then you add the highlight of the dish– the egg. First, hard boil the egg, then peel and use a fork or knife to poke it before adding to the doro wat. “The cooking doro wat has a lot of flavor, and when you add that egg, really the egg takes the sauce flavor from the cooking doro,” said Yigizaw.

According to Yigizaw, doro wat is the most authentic Ethiopian dish. “Doro wat is for the family during a holiday. However, if you have special guests coming to your home on regular days, you also make doro wat. It’s just a tradition. There are special spices that you flavor at the end of the doro wat, that’s why it’s hard to make it. Even if I gave you the recipe, the flavor would be different.”

You can make doro wat at home, but for a truly authentic taste, visit Ethiopian Diamond.

 

Sapori Trattoria: 2701 N Halsted St, Chicago, IL 60614
Dish: Bucatini Carbonara

With its wooden tables, small chandeliers and exposed brick walls, your mind may trick you into thinking you’re in a trattoria in an Italian village. Head chef, Anthony Barbanente, was raised in a small town in the south of Italy where he lived on his grandpa’s farm not far from his uncle’s restaurant. This is where he first learned to cook the traditional Italian food, including the Bucatini Carbonara that he now serves at his Chicago restaurant Sapori Trattoria.

Created in Rome, carbonara sauce is typically made with guanciale (the cheek of a pig), pecorino cheese, pasta water, pepper and egg yolk. “It’s amazing, but it’s been done before for hundreds of years,” Barbanente said. “So, what would make it fun for me, living in Chicago, in the Midwest?”

Barbanente makes his own version, based off the original recipe. He swaps out guanciale for one of his favorite foods, Applewood smoked bacon, as well as pancetta. He also uses Parmigiano Reggiano cheese instead of pecorino and adds onion, cream, parsley and thyme for flavor. Barbanente notes these changes make the dish more accustomed to Americans’ pallets. “It makes a beautiful, flavorful dish that our guests are going crazy for. It’s probably our second bests seller on the menu,” Barbanente said. “I love it so much that I find myself making a little extra and saving it for my break.”

According to Barbanente, it’s important to add the egg yolk at the end when preparing carbonara because otherwise the egg will be overcooked. “Waiting toward the end and finishing it is what gives [carbonara] its velvety texture that is so important in bringing everything together,” Barbanente said. “The egg yolk will help hold the cheese in there with the pancetta and stick to the pasta, and thus it creates the unit.”

Beyond its importance to the dish’s sauce, eggs also play a significant role in other Italian pasta recipes, as well as many other Italian dishes, such as cake. “The world would not be the same, if there were not the egg. The egg yolk is a beautiful velvety fat, and when cooked properly, it creates a creaminess to a dish, it adds a richness and it adds a wealth of flavor as well as a little bit of color. I’m a big fan of eggs, as you can see,” Barbanente said.

 

Margeaux Brasserie:  11 E Walton St, Chicago, IL 60611
Dish: Croque Madame

It’s never too early to take a mini getaway, and what better place to visit than a romantic French brasserie? There are many ways to get your eggs in France, from omelets to the quiche, but nothing is quite as iconic as the croque madame.

A croque madame is simply a ham and cheese sandwich topped with an egg and a creamy sauce, called Mornay. Take the egg off, and it becomes a croque monsieur. “The croque madame and its brother the croque monsieur have been a French staple for a long time,” said Brent Balika, executive chef of Margeaux Brasserie.

Margeaux Brasserie is a classic Fresh restaurant that recently opened its doors in River North over the summer. Balika said that while a lot of what the restaurant does stays true to traditional brasserie cuisine, Margeaux Brasserie innovates dishes by using local ingredients, seasonal driven menu items and modern cooking techniques.

In regards to the croque madame, Balika adds a few new layers of surprise to upgrade the classic dish. Served as an open-face sandwich, he uses brioche bread topped with bacon marmalade followed by Paris ham, sautéed spinach, a sunny-side up egg, Mornay sauce and chives. “It’s really a modern, cleaner version of the original dish,” Balika said.

While there are a lot of new elements to Margeaux Brasserie’s croque madame, one that remains the same is the simple sunny-side up egg. “You get that really creamy runny yolk, which when we talk about rich and decadent and having classic brioche and Mornay, the creamy yolk makes that really rich and hearty breakfast,” Balika said.

If you want to eat as the French do, try a light breakfast, such as coffee and a baguette, before stopping by Margeaux Brasserie for the croque madame.

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Easy and Satisfying One Pan Egg Sandwich Hack

The Trend
There’s nothing more satisfying than perfectly cracking an egg without getting any shell in your food or breaking the yolk.

That is, until now.

We have found the most satisfying thing yet: a one pan egg sandwich hack that the internet is going crazy for!

What exactly is it?

Incredible Egg saw this video of a chef creating a delicious egg sandwich in a pan that’s ready to eat in only a few minutes. The eggspert’s folding and maneuvering of the concoction are just a few reasons why people online are trying it for themselves. We were so intrigued, we had to give it a go, too (with an Incredible Egg twist, of course)!

Use the steps and how-to video to recreate this one pan egg sandwich at home and be sure to tag us in your creations on Instagram (@IncredibleEgg) or Twitter (@IncredibleEggs)!

Here are the steps:

  1. 1. PREHEAT a fry pan or cast-iron pan.
  2. 2. MIX together 4-6 eggs and salt and pepper to taste in a separate bowl.
  3. 3. MELT 2-3 pats of butter across the bottom of the pan to prevent sticking.
  4. 4. ADD egg mixture to pan, coating evenly across the bottom of the pan.
  5. 5. PLACE 2 pieces of bread onto the egg mixture, coating each side in the still-uncooked egg and arranging in a column across the pan. Allow to cook for 1-2 minutes.
  6. 6. Using a large spatula, FLIP the entire egg-and-bread circle to ensure both sides are cooked through. If not, allow it to cook until the egg is cooked through.
  7. 7. ADD shredded cheese, red pepper, spinach, bacon bits or toppings of your choice.
  8. 8. With a spatula, FOLD the egg wings that hang over the long sides of the pieces of bread onto the bread. It should now look like a long rectangle.
  9. 9. FOLD the rectangle in half, hinging at the space between the two pieces of bread. It should now resemble a sandwich!
  10. 10. COOK any side of the sandwich that looks like it may need more time or if the bread needs more toasting.
  11. 11. Enjoy!
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Rescue Fall Routines with These Easy, Nutritious and Delicious Dinner Egg Recipes

As families settle into fall routines, schedules can be hectic and leave little time for much else. We’re all too familiar with daily dilemmas like what outfit to wear, what to pack for lunch, and of course … what should I make for dinner? That nagging question usually pops up in the late afternoon — and it can be daunting! Especially when you’re pressed for time but still want to make something that is nutritious, tastes good and maybe gets you a smile or two.

In the U.S., we ate nearly 100 billion dinners last year, mostly with others at home. That’s a whole lot of meals to plan! And while you probably have a few favorite dishes in rotation, we’re guessing you may need a bit of inspiration. Don’t sweat it, we’ve got you covered with Dinner Eggs and some help from our favorite Registered Dietitians! Cook up something incredibly delicious and nutritious for your family with these easy fall recipes created by the Egg Nutrition Center’s Egg Enthusiasts …

Choose Brain Food

School is back in session! Fuel long work/school days, by eating foods rich in choline and lutein, like eggs. Choline and lutein are two nutrients that are important for brain development, memory, and learning. Choline is an essential nutrient, meaning that our bodies can’t produce it in sufficient amounts so we must get it in our diets. Believe it or not, approximately 90% of Americans fall short of the recommended intake of choline.

Easy Microwave Ramen with Eggs by Cara Harbstreet, MS, RD, LD

Eggs and Veggie Sheet Pan Dinner by Kelly Jones, MS, RD, CSSD, LDN

Eat with Your Eyes

Does the fall semester have you spending hours in front of the computer? Lutein is not only good for your brain — it’s an important carotenoid that can act like a set of natural sunglasses, protecting our eyes from harmful blue light (hint: your smart phone). Lutein is sometimes referred to as the “eye vitamin” due to its role in eye health and helping prevent against macular degeneration and other age-related eye diseases.

Fall Avgolemono Soup by Maggie Michalczyk, RD
Fall Avgolemono soup

Scrambled Egg & Stir-Fried Veggie Lettuce Cups by Liz Weiss, MS, RDN
Scrambled Eggs & Stir-Fried Veggie Lettuce Cups

Power-Up Your Meals

During the fall many youth sports such as football, cheerleading and soccer kick into high gear. To power your little ones (and yourself!), opt for high-protein meals that will keep you satisfied longer. Eggs are a nutritional powerhouse, with one large egg containing 6 grams of high-quality protein and nine essential amino acids, all for 70 calories.

Nearly half of the egg’s protein is in the yolk, so be sure to eat the whole egg for all of the protein. Eating high-quality protein, like eggs, in combination with carbohydrates post-workout can help refuel muscles and optimize recovery. Eggs are one of the only foods that naturally has vitamin D (6% of your daily vitamin needs), which along with calcium, is critical for building strong bones.

Easy Vegetable Fried Quinoa by Andrea Mathis, MA, RDN, LD
Easy Vegetable Fried Quinoa

Pork Chops with Basil Butter and Eggs by Tawnie Kroll, RDN

So, while we can’t alleviate the carpool craze or passing of colds this fall, we can help keep you stocked with Eggcellent meal ideas. For the recipes above and many more, check out DinnerEggs.com.