Egg Safety Tips, Recipes, and Eggcetera cont.
So the trick to healthy egg cookery is cutting fat and cholesterol when possible while retaining flavor. Here are some ways to do that:
1. One egg goes a long way. When I'm creating or lightening bakery recipes and batters, I use only one egg whenever possible. That's because the emulsifying power of one egg yolk goes a long way. And if I can get away with one egg yolk instead of two or three, then why not? I usually add egg substitute or egg white to make up the difference so I'm still getting the protein from the eggs.
2. The half-and-half rule of thumb. In egg-based dishes like quiche or frittatas, I use half eggs and half egg substitute. That means there's enough real egg in the dish to pull it off, yet I've cut the fat, saturated fat, and cholesterol from the eggs in half.
Several brands of egg substitutes, which are made from mostly egg whites, are available in markets. I personally prefer the EggBeaters brand because it seems to perform better in recipes. Each 1/4 cup (the equivalent to 1 egg) of EggBeaters contains:
- 30 calories
- 6 g protein
- 1 g carbohydrate
- 0 g fat
- 0 g saturated fat
- 0 milligrams cholesterol
- 115 milligrams sodium
- 15% Daily Value for vitamin A and folic acid; 10% for Vitamin D; 4% for vitamin E
3. Whites can sub for substitutes. If you don't want to buy egg substitutes, you can use regular eggs without the yolks. Substitute 2 egg whites for each whole egg (or 1/4 cup of egg substitute) your recipe calls for.
4. Up your omega-3s. You can increase the omega-3 fatty acids and, in some cases, vitamin E, in your diet while decreasing cholesterol and fat just by switching to higher omega-3 eggs.
You heard it right, folks! There are now vegetarian-fed hens that are laying a whole new generation of eggs. The farmers have changed the nutrient content of the eggs by feeding the hens a different diet.
Several brands are available across the country. Some have more omega-3 fatty acids and vitamin E per egg than others, so check the label.