Egg-cited for the Easter holiday!

We have all started getting ready for the weekend, preparing our Sunday meals and Easter eggs hunts, and trying to decide what type of “egg” product to have. You can’t have Easter without eggs, either hardboiled, dyed, deviled, whichever way you prefer - they have to be there! At least in my family, you can’t have Easter without eggs! And today I am going to tell you that YOU should have eggs as well, because they can actually be very healthy for you.

Eggs get a bad reputation because they do have quite a bit of cholesterol in them (221 mg). The cholesterol is found in the yolk of the egg, so if you eat only egg whites or egg substitutes, you get rid of the cholesterol and the “bad” part of the egg. Whole eggs with the yolks are only recommended three times a week by the American Heart Association in order to help prevent heart disease. Without the yolk, egg whites are a heart-healthy source of protein. You can substitute whole eggs (one whole egg for two egg whites) in recipes and the food product turns out just as good.

Without the yolk, egg whites are a heart-healthy source of protein (6 grams), and are a low calorie food. A large egg only has about 70 calories in it, contains all nine essential amino acids, and contains Vitamin D. Adding eggs into your weekly meal plan, or egg whites to your daily plan, are a great way to add extra nutrition. Other health benefits of eggs may include preventing macular degeneration, lowering your risk for developing cataracts, may prevent breast cancer, and can promote healthy hair and nails.

Now that you know about the health benefits of eggs, here are a few tips for this weekend for hardboiled eggs and the Easter egg hunts:

• If you use real eggs for your hunt, keep a few things in mind. They are safe to use, IF they are stored in the refrigerator and are hidden in places that are away from bacterial sources such as pets and dirt. Make sure to toss any eggs that are cracked, dirty or have been out of the fridge for more than two hours. A better solution to help minimize health risks would be to cook two sets of eggs, one for the Easter egg hunt or display, and the other for eating.

• Use leftover eggs within a week of boiling them. They spoil faster than fresh eggs due to the protective coating being washed away when they are boiled, making it easier for bacteria to permeate the shell and contaminate the egg.

• Refrigerate hardboiled eggs within two hours after boiling.

• Hardboiled eggs must be cooked until the white and yolk are completely set. To hardboil an egg properly, place eggs in a saucepan and cover with water. Bring water to a boil, cover the saucepan, and then turn off the heat. Let eggs stand in water for 15 minutes. Remove eggs and place in a bowl of ice-cold water to cool.

• A green ring on a hardboiled yolk is a result of overcooking. It’s caused by sulfur and iron compounds in the egg reacting on the yolk’s surface. The green color can also be caused by a high amount of iron in the cooking water. The green-colored yolk is safe to eat.

You now have all the facts and safety information on eggs. So when you finalize the plans on your Easter menu, make sure to include eggs and add that extra nutritional component to your meal! Have a safe and healthy weekend and an egg-celent Easter Sunday!

FACT OR FICTION

Frozen or canned fruits and vegetables are not as nutritious as fresh. FICTION

In almost all cases, there is little nutritional difference between frozen or canned and fresh. In fact, canned or frozen produce is generally processed at its peak, so it may contain more nutrients than fresh produce. On the other hand, canned or frozen produce may contain added sugar or salt. Read food labels when purchasing these items.

Eating too many carbohydrates causes weight gain. FICTION

Eating too many calories from any source - carbohydrates, fat or protein - combined with an inactive lifestyle, will likely cause you to gain weight. Make at least half of your grains whole. Choose 100 percent whole-grain breads, cereals, crackers, rice and pasta. And get 30 minutes of physical activity most days of the week.