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egg-1186756_640According to the World Health Organization (WHO), the egg is considered the most complete form of protein and one of the most nutrient-dense foods.  Eggs are rich in vitamins A, B, and D, with the yolks boasting the greatest amount of carotenoids, choline, cobalamin, lutein, riboflavin, selenium, and zeaxanthin.  Some also have Omega-3 if the chickens have been fed on flax or other Omega-3-rich greens.  On top of the nutritional attributes, eggs are great for low-carb diet plans, because they are high in protein, low-cost, quick and easy to eat, generally simple to prepare, and of course tasty!

Eggs have a shelf life of about 60 days when refrigerated.  In the United States, the “sell by” date is no more than 30 days after the day the eggs were packed.  The United States Department of Agriculture (USDA) recommends that eggs be consumed within 3-5 weeks of the “sell by” date.  Eggs are best stored in the carton that they came in (check for cracks before you buy) in the coldest part of the refrigerator.  To insure protection from salmonella (rare), thoroughly wash eggs and cook them well.  Whites can be frozen for up to a year.  Yolks do not freeze as well, but mixing ½ tsp salt in with yolk will help extend the shelf-life.  Hard-cooked eggs will keep for up to one week in the refrigerator but also do not freeze well.

What about cholesterol?  Many people worry about the cholesterol issue, but new research indicates that eggs are not completely detrimental to our health.  You still do need to consider the fat content, since each egg has about one serving of fat.  So, keep that in mind as part of your daily diet plan’s allowance.  Egg whites should be used instead if you frequently consume more than two whole eggs daily.

Eggs are versatile and can be served for virtually any diet plan.  Here are just some  ideas.

Scotch Eggs
These can be a picnic dish, on-the-go snack, or party appetizer.  They are baked instead of fried and eliminates all of the bread crumbs, which makes them very low-carb and very weight-loss friendly.  Find the recipe here.

Frittata with Zucchini and Shallots
This recipe is easy enough for a simple breakfast but fancy enough for company.  Aside from zucchini, you can substitute another vegetable, and you are good to go.  Find the recipe here.

Vegetable Quiches
These are savory and a perfect personal-sized mix of fresh green peppers, sweet onions, shredded cheese, and nutritious spinach.  You can spice things up with a bit of hot pepper sauce.  Find the recipe here.

Greek-Styled Omelet

Both tasty and great for a low-carb diet, this fluffy combination of hearty artichokes, plum tomatoes, and ripe olives will give you the Mediterranean flavor without too much fuss.  Find the recipe here.



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