Ah yes, the incredible edible egg!

Eggs truly are packed with nutrients. The Journal of the American Medical Association reports a study which found no relationship between egg consumption and cardiovascular disease, so there’s no real reason we can’t enjoy a few each and every week.

Grading Eggs

There are three grades for eggs: U.S. Grade AA, U.S. Grade A, U.S. Grade B. All egg cartons that are marked “A” or “AA” are not officially graded. Egg cartons must have the USDA grade shield to have been officially graded.

The difference in the quality of eggs can be determined by the amount of spread when they are broken.

Grades of Eggs

U.S. Grade AA eggs will have a small spread, be thick, very white and have a firm high yolk. U.S. Grade A eggs will have more spread with a less thick white. U.S. Grade B eggs will have a wide spread, little thick white and probably a flat enlarged looking yolk. U.S. Grade C eggs have an even wider spread with a thin watery white.

Studies have shown that egg yolks have less cholesterol than previously thought. They have been revised from 250mg to 200mg.

Egg Nutrition

Eggs have all 8 essential amino acids and many important nutrients, including vitamin D, found naturally in very few foods. Eggs provide protein, vitamin A, riboflavin, and other vitamins and minerals.

The egg yolk contains all the fat, saturated fat, and cholesterol in an egg. In 1 large egg, the yolk contains 5 grams total fat, 2 grams saturated fatty acids, 213 milligrams cholesterol, and 60 calories. The egg white contains 15 calories.

Exceptional eggs make a valuable contribution to a healthy, balanced diet. Eggs are nutritious, tasty, versatile and convenient.

Eggs are an excellent source of high-quality protein. They are far less expensive than most other animal-protein foods. Eggs also provide significant amounts of several vitamins and minerals. Although eggs contain a significant amount of cholesterol, they need not be excluded from the diet. Most people can eat eggs in moderation without concern.

Calories in an egg:

  • 1 large egg: approximately 80 calories
  • 1 egg white: approximately 20 calories
  • 1 egg yolk: approximately 60 calories

Eat Exceptional Eggs!

Dieters who had two eggs with breakfast whittled their waists more than those who ate the same number of calories but had a bagel instead, research published in the International Journal of Obesity says. One caveat: You’ll want to limit your eggs to six or fewer per week.

Eggs and Heart Disease Risk

The Journal of the American Medical Association reports a study which found no relationship between egg consumption and cardiovascular disease in a population of over 117,000 nurses and health professionals followed for eight to fourteen years. There was no difference in heart disease relative risk between those who consumed less than one egg a week and those who ate more than one egg a day. The investigators followed 80,082 women for 14 years and 37,851 men for 8 years.

Simply delicious hard boiled eggs

Buy local, organic eggs. Cooked to hard-boiled stage, cool, peel and slice eggs in half. Dust with sweet paprika and salt. These taste simliar to deviled eggs without all the work and extra calories! Organic eggs really have a better flavor than store-bought.

Make the Best Hard-boiled Eggs

First of all, you’ll want to use eggs that are several days old. To cook hard boiled eggs that will offer the sunniest of centers, put the eggs in a pan of cold water in a single layer, covered by at least an inch or two of cold water. (Adding a scant tablespoon of vinegar to the water will help keep the egg whites from running out.)

Bring water to a rolling bowl, then lower to a gentle simmer (if you are using an electric stove with a coil element, you can just turn off the heat) and cook the eggs for 2 minutes. Turn the heat off. Cover the pan and let stand for 12 minutes. Transfer the eggs to cold water and let them soak until cooled. Peel off the shells and enjoy. Note: They should be eaten within 5 days.

Weight of Eggs Per Dozen

  • Jumbo: 30 ounces
  • Extra Large: 27 ounces
  • Large: 24 ounces
  • Medium: 21 ounces
  • Small: 18 ounces
  • Pewee: 15 ounces

Measuring Eggs:

  • 1 large egg (2 ounces) equals one-quarter cup
  • 1 medium egg (1-3/4 ounce) equals one-fifth cup
  • 1 small egg (1-1/2 ounce) equals one-sixth cup

Pairing Eggs

Eggs…they make a healthy breakfast or even a hangover cure and are so versatile! Here are a few pairing suggestions but use your imagination, too!

  • Soft boiled eggs and asparagus. Creamy, rich soft-boiled eggs make a great dipping partner for asparagus spears.
  • Scrambled eggs and goat cheese. The basic scramble gets a boost with smooth goat cheese. Toss in fresh herbs for the ultimate impressive-but-easy brunch plate.
  • Poached eggs and smoked salmon. Simple poached eggs are a wonderful foil for salty salmon. Serve on toasted rye for a satisfying lunch.
  • Hard boiled eggs and truffle salt. Sea salt infused with aromatic truffles is a great match for a hard cooked egg, because it enhances the egg’s earthiness.
  • Baked eggs and ham. You don’t need much harm for a big dose of flavor. Combine eggs and a little diced ham in ramekins, and bake at 400 for 15 minutes.
  • Dijon Egg Sandwich. Scramble 1/2 cup egg whites in cooking spray. Place on toasted whole wheat English muffin. Spread with 1 tablespoon Dijon mustard and top with 1 ounce reduced fat Monterey Jack cheese and 1/4 cup cubed avocado. Total calories are 386.

Quick Egg Facts

  • eggsBoil cracked eggs in aluminum foil, which is twisted on the ends.
  • Egg whites should be beaten in a bowl with a small rounded bottom to reduce the work area and increase the volume.
  • The sulfer-smelling, greenish tinge on hard-cooked egg yolks stems from cooking the egg too long but won’t affect the egg’s nutrition or safety.
  • The refrigerator shelf life of an egg is approximately 10 to 14 days.
  • To store deviled eggs, place the halves together with the filling and wrap tightly with tin foil, then curl the ends.
  • Egg will clean off utensils better with cold water then using hot water.
  • Eggshells have up to 17,000 surface pores, and can easily absorb refrigerator odors so it’s best to store them in their original cartons.
  • Never buy eggs in Styrofoam containers, always buy them in paper cartons so that they will be recyclable.
  • Whole eggs cannot be frozen; the shells will crack as the liquid expands.
  • Yolks last longer when covered with water.
  • Egg whites should be kept in a tightly sealed container.
  • To remove eggs that are stuck to cartons, try wetting the carton.
  • To insure lasting freshness of eggs, rotate and mark them. If you place a small pencil mark on old eggs you will be certain to identify them and use them before recently purchased eggs.
  • To tell how old an egg is place the egg in a pan of cold water. If it lies on its side, it is fresh; if it tilts on an angle, it’s approximately three to four days old. If the egg stands upright, it’s probably about ten days old; if the egg floats to the top, it is old and should not be used.
  • Hard cooked eggs should never be frozen because it changes the taste and texture of the egg.
  • Add salt to water when hard-cooking eggs, it makes them easier to peel.
  • To easily separate egg yolks from whites, poke a small hole in the end of an egg and drain the white through the hole. After you have drained the egg white, just crack the egg open for the yolk.
  • To tell if an egg is hard boiled or raw, place the egg on its side and spin it evenly on a level surface. If it wobbles, it is raw.
  • To insure longer lasting freshness, rub oil, butter, or pure glycerin over the whole egg shell.
  • Never use aluminum bowls or cookware when beating egg whites; eggs tend to darken. Use glass, enamel or stainless steel.
  • Dishes with caked on egg should be washed first in cold water which will release the egg protein better than hot water.
  • An excellent product called “Just Whites” is a powdered egg white only product which reduces the fat in eggs and can be used in cakes, muffins, meringue and souffles.
  • Eggs will age more during one day at room temperature than they will in one week under refrigeration. Eggs will only last two to three days without refrigeration.
  • Always thaw frozen eggs in the refrigerator.
  • Egg whites become firm at 145 degrees; yolks at 155 degrees.
  • Egg whites contain more than one-half the protein in an egg.
  • The twisted strands of egg white (chalazae) cords that hold the yolk in place are more prominent the fresher the egg.
  • The egg yolk color depends on the chicken’s food source.
  • The yolk of an egg contains three-fourths of the calories of the entire egg.
  • Never buy eggs that are shiny as they are probably old and of poor quality.
  • Duck eggs develop harmful bacteria when they age. This can only be destroyed by boiling the eggs for 10 to 12 minutes.
  • For a good plant fertilizer, dry eggshells in the oven then pulverize them in a blender to make bone meal.
  • When you poach eggs, try adding a little vinegar and salt to the water. This will set the eggs and keep them in shape.
  • When making scrambled eggs, use a small amount of water instead of milk; milk makes the eggs watery and does not blend well. Water makes eggs fluffy.
  • When freezing eggs, you should always break the yolks. Whites can be frozen alone, yokes can be frozen alone, or you can freeze them together. Yolks do not freeze well unless broken. This is also handy when you need just egg whites for angel food cake.
  • Remove eggs from the refrigerator at least one-half hour before beating. You will get more volume.
  • If you are going to whip eggs, they should be approximately three days old and at room temperature for the best results.
  • Always use fresh eggs for baking projects, the end results will always be better.
  • When poaching eggs, add a small amount of butter to the tin before placing the eggs inside to prevent them from saing and the yolks from breaking; the pan is easier to clean, too!
  • To beat egg whites quicker and fluffier, add a small amount of salt, let them stand until they are room temperature, then beat.
  • When beating egg whites add a teaspoon of cold water and you will almost double the quantity.
  • Omelets will not collapse if you add a pinch of cornstarch and a pinch of confectioners’ sugar to the yolks before folding in the whites.
  • If you add one teaspoon of vinegar to water when boiling eggs they may not crack.
  • To guarantee a white film over the eggs when cooking, place a few drops of water in the pan just before the eggs are done and cover the pan.
  • When you fry eggs try dropping a small amount of flour into the pan to prevent splattering.
  • If you come up one egg short when baking a cake, substitute two tablespoons of mayonnaise. This will only work for one egg.
  • Add food coloring to the water before boiling eggs, then you can tell the hard boiled eggs from the raw eggs.
  • To keep egg yolks centered, stir the water while cooking hard-boiled eggs. Great for deviled eggs.
  • An easy way to separate eggs is to place a small funnel over a small measuring cup. Break the eggs into the funnel.
  • Eggs should always be cooked at low temperature to guarantee a tender white and smooth yolk.
  • Remove all traces of egg yolk with a Q-tip or edge of a paper towel before trying to beat egg whites. The slightest trace of egg yolk will affect the results. Also, make sure your beater blades do not have any vegetable oil on them.
  • If you are making a number of omelets or batches of scrambled eggs, try wiping the pan with a piece of paper towel dipped in table salt after three batches. Your results will be much better with less food saing to the pan.
  • To make a better omelet or scrambled egg dish, try adding a small amount of water instead of milk when you are beating the eggs. Milk products tend to harden the yolk, while water tends to slow down the coagulation of the yolk.
  • When handling eggs or removing them from the carton, try wetting your hands first and the eggs will not slip away.
  • To remove an egg shell from a hard-boiled egg, crack the egg and roll it around in your hand with gentle pressure. You then insert a wet spoon between the shell and the egg white and rotate the egg.
  • You can substitute two egg yolks for one whole egg when making custards, cream pie fillings and salad dressings.
  • You can substitute two egg yolks plus 1 teaspoon of water for one whole egg in yeast dough or cookies.
  • Egg yolks will keep better if you cover them with cold water and keep refrigerated.
  • Hard-boiled eggs will slice easier if you dip a knife in water before using it to cut the egg.
  • There is no difference between white eggs and brown eggs in either nutritional content or taste.
  • The best egg shells should be dull, not shiny or bright.
  • To quickly bring refrigerated eggs to room temperature, place them in a bowl of very warm, but not hot, water for 5 to 10 minutes.
  • Egg sales have dropped 25 percent since 1984.
  • In a very fresh egg, the yolk will hardly be visible through the white.
  • The average hen produces about 200 eggs per year. The laying begins about five months after they are hatched.
  • Dried egg solids have 90 percent of the water removed.
  • To reduce calories, fat and cholesterol in recipes, use more egg whites and fewer egg yolks. You will not know the difference.
  • If an egg has a crack of any kind it is best not to use it.
  • While eggs contain cholesterol, they also contain lecithin which may provide enough good cholesterol (HDL’s) to counteract the bad cholesterol (LDL’s).
  • The FDA regulations now say that eggs must be refrigerated at all times during shipping and when they are stacked in stores.
  • Because of recent Salmonella outbreaks on the East Coast, the internal temperature of eggs must be kept below 45 degrees. Never buy eggs unless they are under refrigeration and ideally at a humidity level of 75 percent.
  • If eggs are dirty, do not wash before storing. You will remove a protective coating and they will not store as long.
  • A soft-boiled egg is safe to eat as long as it is cooked for at least 3-1/2 minutes. This should raise the temperature of the egg to approximately 140 degrees and will pasteurize it.
  • Some eggs have been found to contain “microcracks” that may allow harmful bacteria to enter the shell. Cooking will kill the bacteria.
  • Basted eggs should be cooked for four minutes covered to be safe from bacteria.
  • The total digestive time for an egg is four hours.
  • After you make hard-boiled eggs, never place them in cool water after they are peeled. Eggs have a thin protective membrane that if removed or damaged and placed in water or a sealed container may allow for bacterial growth to begin.
  • To cool boiled eggs allow them to remain at room temperature and then refrigerate in an open bowl.
  • Do not overcook eggs or the yolk may turn a greenish color as a result of the leeching out of an iron compound. This happens more frequently in older eggs and is harmless.

Notable Egg Notes

  • Fresh eggs are rough and chalky . They will sink and stay horizontal on the bottom of a glass of water. The egg white is viscous and close around the plump yolk. To test an egg for freshness, immerse the egg in a pan of cool salted water. If the egg sinks, it is fresh. If it rises to the surface, it is old.
  • Eggs will age more during one day at room temperature than they will in one week under refrigeration. Eggs will only last two to three days without refrigeration.
  • When making scrambled eggs, use a small amount of water instead of milk; milk makes the eggs watery and does not blend well. Water makes eggs fluffy.
  • When you fry eggs try dropping a small amount of flour into the pan to prevent splattering.
  • There is no difference between white eggs and brown eggs in either nutritional content or taste.
  • The total digestive time for an egg is four hours.
  • The refrigerator shelf life of an egg is approximately 10 to 14 days.
  • Do not overcook eggs or the yolk may turn a greenish color as a result of the leeching out of an iron compound. This happens more frequently in older eggs and is harmless. Old eggs are smooth and shiny. They will float in a glass of water. The egg white is watery and the yolk is flat in an egg roughly 3 weeks old.
  • Omega enriched eggs: Have you ever wondered how the eggs got to be high in these essential fatty acids? It all starts with chicken feed. Whatever hens eat a lot of, ends up in their eggs. Thus, many farmers are feeding their chickens flax or chia to increase the amount of omega-3 fatty acid in eggs. If too much flax is fed the eggs will have a fishy flavor, this is not the case with chia, however.

Order Up Eggs!

Heading out to eat? Make sure you know how to get what kind of eggs you really want.

  • Over easy. A fried egg that is flipped to briefly cook the other side. The yolk is runny and whites just set.
  • Over hard. A fried egg that is flipped and both sides are evenly cooked. Yolks and whites are firm.
  • Sunny-side up. A fried egg that is flipped and both sides are evenly cooked. Yolks and whites are firm.

Egg Safety

Current statistics show that salmonella in eggs causes as many as 125,000 illnesses per year. As a result, protective measures have been enacted by the FDA and the Agriculture Department, which shares responsibility for egg regulation. All egg cartons are now required to have labels stating the following:

  • Safe handling instructions to prevent illness from bacteria. Keep eggs refrigerated; cook eggs until the yolks are firm and cook foods containing eggs thoroughly.
  • Don’t eat cracked eggs or eggs that have been out of the refrigerator for more than two hours.
  • A soft-boiled egg is safe to eat as long as it is cooked for at least 3-1/2 minutes. This should raise the temperature of the egg to approximately 140 degrees and will pasteurize it.
  • How to tell if your eggs are fresh: A fresh egg should sink at once in a bowl of salted water and lie at the bottom; a bad egg will float.

Tradition

Eggs are traditionally connected with rebirth, rejuvenation and immortality. This is why they are often associated with Easter. On a more practical level? In the early Christian calendar eggs were forbidden during Lent. This made them bountiful and exciting forty days later. Easter eggs are sometimes decorated with bright colors to honor this celebration. Russian pysanki is one of the most elaborate forms. Conversely, the abstinence of eggs is associated with Lent.

Quick Cooking Tip

To remove egg shells from a batter, use the remaining shell to attract the piece.

Putting on the Ritz Egg Salad Tea Sandwiches Recipe

This truly is a ritzy tea sandwich and so easy to make!

  • 8 hard-cooked eggs
  • 1/2 cup mayonnaise
  • Salt and pepper to taste
  • 1 tablespoon finely chopped fresh dill
  • 6 tablespoons unsalted butter, room temperature
  • 20 slices best-quality white bread

Peel eggs and place into a medium bowl. Slice eggs and then coarsely mash them with the back of a fork. Add mayonnaise, salt, pepper, and dill; stir until well blended. NOTE: This mixture can be refrigerated, covered, up to two days.

Spread butter onto one side of eash slice of bread. Spread the buttered side of 10 slices of bread with 2 tablespoons egg mixture. Top with remaining slices of bread, buttered side down. Carefully cut the crusts from sandwich with a sharp knife. Cut in half diagonally, then cut in half again. Yields 10 whole sandwiches or 20 halves or 40 fourths.

Food Fix

Substitute mashed potatoes for some of the egg yolks in your deviled-egg recipe to cut both fat and cholesterol. If needed, a drop or two of yellow food coloring ensures just enough color to give your lighter filling the appearance and flavor guests look for in this classic favorite.

Eggs in Baked Potatoes

  • 6 eggs
  • 6 potatoes
  • 6 tablespoons grated cheese
  • 6 tablespoons butter

Bake the potatoes, cut off the top and remove half of the inside of potato, in it’s place drop an egg raw, salt, caenne pepper, 1 tablespoon cheese in each and 1 teaspoon butter. Put back into a hot oven for four minutes.

Hard Boiled Egg and Blue Cheese Dip Recipe

Blue Cheese Dip pairs wonderfully with a hard boiled egg. Add the citrusy zing of lemon juice and a bit of plain yogurt seasoned with pepper and chives.

  • 6 hard-boiled large eggs
  • 3/4 cup blue cheese
  • 1 teaspoon fresh lemon juice, or to taste
  • 1/3 cup plain yogurt
  • Salt and freshly milled black pepper to taste

In a food processor puree eggs with blue cheese, lemon juice, yogurt, salt and pepper. Remove to serving bowl, and garnish with chives. Yield: Approximately 1-1/2 cups.

Deviled Egg Tip

To make a smooth filling for deviled eggs, use a garlic press to mash the egg yolks. They come out very finely mashed, perfect for blending with other ingredients.

Old Egg Remedy

Burns:  Beat an egg white and add a teaspoon of olive oil. Apply to burned area until dry and re-apply a few times. It works wonders, takes the burn away and leaves no mark of it.

Read More: Food Facts