Judy E. Buss

By now, it is widely known that the Big Cholesterol Scare of the 1980s was largely unjustified. Even the American Heart Association has revised its egg consumption guidelines to allow them, in moderation, in a healthy diet.

Eggs prepared in a wholesome manner are a nutritious, versatile, and inexpensive food that can be served at any meal. If your doctor instructed you to shun eggs, then by all means, follow his/her advice. We are, of course, talking about hen eggs, not those of other birds, fish, reptiles, or amphibians. (Know anyone who had poached toad eggs for breakfast this morning?)

Only 27% of the fat in an egg is saturated fat (the bad guy). It contains good fat as well. Because the egg is the foundation of a life in a nutshell (pun intended), it is therefore packed with nutrients, including all the essential amino acids, quality protein, many important vitamins, minerals, and antioxidants. One large egg has only 78 calories. However, frying, adding cheese, cream, butter, or meat to an egg dish, or eating several eggs in one day, dramatically raises the number of calories and fat and turns this nutrition-dense food into a suicide bomb. Mindful of the fact that eggs are also “hidden” in numerous desserts, appetizers, and processed food, we need to watch what and how much we eat.

Buy only refrigerated eggs and immediately store them in the fridge at home. Cracked ones should not be used. Before buying, check each egg on ALL sides. There is no difference between brown or white eggs nutritionally or in taste.

Prepared in advance, hard-cooked eggs can keep (refrigerated) for up to a week and are a convenient solution for busy people! Egg dishes are utterly delicious and easy to cook; you don’t even need a diploma from the Culinary Institute of America… If you are on speaking terms with eggs, then here are some easy, quick-to-make, wholesome egg dishes – enjoy!

SCRAMBLED EGGS WITH TOPPING
Per serving:
Topping (ideas below)
1 egg
1 tablespoon milk
2 tablespoons olive oil
Salt and pepper

Prepare a topping. (See topping ideas following the scrambled egg instructions).
1. In a cup, thoroughly beat egg, milk, and seasonings. In a skillet, heat the oil.
2. Cook the egg (covered) slowly, scraping occasionally. Don’t overcook or scrape too often, or the egg will become dry.

TOPPING IDEAS:

A. When the egg is almost done, evenly sprinkle ½ tablespoon fresh, chopped parsley and gently fold it into the egg. Continue to cook until there is no egg liquid left.
B. Make a tomato salsa in advance. When the egg is done, top it with the salsa, cover and heat through.
C. After beating the egg, add 1 tablespoon low-fat milk, salt pepper and a 1/4 teaspoon dried herb, such as oregano, or basil etc.
D. Another mouth-watering option: In a separate skillet, heat the oil, sauté 1 chopped clove garlic for 30 seconds. Add 2 fresh, sliced white mushrooms. Cook (covered), until the mushrooms are soft, but not mushy… Meanwhile, make the scrambled egg, and top with the cooked mushrooms.

SCRAMBLED EGGS WITH VEGETABLES
Great for lunch or dinner!
2 servings

3 tablespoons olive oil
1 medium yellow onion, chopped
3 cloves garlic, minced
1 medium tomato, chopped
1 tablespoon dried oregano
Salt and pepper
2 eggs
1 tablespoon low-fat milk

1. In a skillet heat oil and cook the garlic and onion (covered) until the onion begins to turn translucent. Add the tomato, oregano, salt and pepper, and cook 10 more minutes, stirring occasionally.
2. In a small bowl, beat the eggs and then add the milk and mix into the tomato mixture, scraping occasionally, until there is no egg liquid left.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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