Website       About       Services       Testimonials       Articles       Recipes       Contact

Nutrition Notes 
April 2014
 
Perfect Deviled Eggs

Eggs are Back!
_____________________________________

Did You Know......?

 

              

  

Perfect Deviled Eggs!

 

I love deviled eggs and recently learned a cool chef's secret for getting perfectly centered yolks.  At least 12 hours before cooking the eggs, wrap a rubber band around the egg carton and place it on its side in the refrigerator. Voila--after cooking, your yolks will be prefectly centered instead of being bottom-heavy!  See the recipe below for Super Simple Deviled Eggs.

 

Eggs are Back!

 

 

  

For many years people have been warned to watch their intake of eggs due to their high cholesterol content. Newer research has shown that cholesterol in food has a much smaller effect on total blood cholesterol and the "bad' LDL cholesterol than does the total mix of fats and refined carbohydrates in the diet. 

 

In addition, eggs have important nutrients for good health, including protein, B vitamins, and lutein (an antioxidant known to reduce the risk of cataracts and age-related macular degeneration).

 

According to the Harvard School of Public Health, eating an egg a day does not increase the risk of heart disease in most healthy people. But if you have trouble controlling your blood cholesterol levels or have diabetes, you may want to me cautious by choosing more egg whites and limiting your yolk intake to 3 per week. If you have concerns about your situation, be sure to talk to your doctor or cardiologist for a personal recommendation.

 

Which Eggs to Buy?

 

When you buy eggs at the grocers, they may have many descriptive labels on the carton including all natural, free range, cage free, pasture raised, and organic. Although they cost more, I prefer to buy eggs from chickens who have been allowed to range freely in a pasture, have never been caged, and have been fed organic feed. In Minneapolis you can look for eggs from Organic Valley or Larry Schultz farms. You can also find organic pastured eggs from small ranchers selling at local farmers' markets or find sources online.

 

If you or someone you know needs help improving their diet, click here to contact me.  

Fool-Proof Hard Cooked Eggs

  1. To make it easier to peel cooked eggs, start with eggs that were purchased at least a week before cooking (really fresh eggs are notoriously difficult to peel!). Place room temperature eggs in a single layer in a pan with a lid. (If you didn't have time to bring them to room temperature, before cooking add the eggs to a bowl of warm water for about 10 minutes. Drain and proceed with cooking.)
  2. Add cool water to cover eggs by about one inch. Bring the eggs to a rolling boil, then immediately remove from the heat and cover.
  3. Steep them in the covered pan 12 minutes for medium eggs; 17 minutes for large; 19 minutes for extra-large, and 20 minutes for jumbo. To prevent rubbery whites and green rings around the yolk, the timing is very important so be sure to use a timer.
  4. When the timer buzzes, pour off the hot water and place eggs in ice water. Once they are cool, you can peel them. To peel, tap the flat end on a hard surface to crack it; then start peeling. Peeling under cold running water makes the task easier. You can also store cooked peeled eggs covered in the fridge for about a week.

Super Simple Deviled Eggs

 

 

  • 6 eggs
  • 3-4 tablespoons mayonnaise
  • 1 to 2 teaspoons prepared mustard
  • 2 tablespoons sweet pickle relish, pressed dry; optional
  • 1/2 teaspoon Worcestershire sauce, optional, for enhanced flavor
  • paprika, optional
  1. At least 12 hours before cooking the eggs, place the egg carton on its side in the refrigerator (make sure there is a rubber band around the carton). This will assure perfectly centered yolks. Cook the eggs as described in Fool-Proof Hard Cooked Eggs.
  2. Cut eggs in half lengthwise and using a small spoon, gently remove the yolks. Place in a bowl and mash gently with a fork. Or you can put them through a ricer if you have one.
  3. Add mayo, mustard, relish, and Worcestershire sauce and stir gently to combine. Pack the yolk mixture back into the whites: you can use a small teaspoon for this. But I like to "squirt: it into the empty yolk depression by placing the mixture into a plastic baggie, cutting a small hole in the corner of the bag, and gently squeezing 1-2 tablespoons into the egg white. If desired, sprinkle with paprika. Makes 12 halves.

For 13 recipe variations on deviled eggs including Stuffed Jalapeno Eggs, Green Olive Eggs, and Shrimp and Dill Eggs, click here.

 

Scrambled Eggs with Cream Cheese and Chives

 

 

 

When I first moved to California many years ago, my friend Marla made these for brunch. They have been a family favorite every since!

  • 3-4 green onions, finely chopped, or a small bunch of chives
  • 1 tablespoon butter
  • 8 organic eggs, beaten
  • 2 tablespoons cream cheese
  • Salt and pepper to taste
  1. Heat the butter in a large skillet. Add the green onions or chives and sauté for a few minutes (don't brown them).
  2. Add the eggs and scramble until almost to the consistency you like. Add the cream cheese and stir allowing it to "melt" for a minute or two. Season to taste with salt and pepper. Serves 4.  

____________________________________________

We had our first community garden meeting last night. It's been a long winter and we were all so excited to discuss the new growing season and what we might be planting. I bought three new heirloom varieties of tomatoes and peppers started from seed by some amazing dietitians who are also master gardeners. I can't wait to get digging!   

I hope wherever you are today you're happy, healthy, and enjoying some sunshine.

Be well,

 
Sharon Lehrman, MPH, RDN, LD
Nutrition Health and Wellness  

 

Copyright 2014 Sharon Lehrman, All Rights Reserved.

This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care.
In This Issue
Eggs are Back!
Fool-Proof Hard Cooked Eggs, Super Simple Deviled Eggs, Scrambled Eggs with Cream Cheese and Chives
Quick Links

Contact Me

 

If you or someone you know needs help improving their health,  click here to contact me.

 



 

Join Our Mailing List