The egg is considered by many to be nature’s most perfect food: contained inside that little shell is a perfect source of protein (all nine essential amino acids) and an explosion of nutrients. And that old myth about the yolks being bad for you? Not true. In fact, the yolk contains almost all of the vitamins and nutrients of the egg; it’s arguably the healthier part of the egg, full of carotenoids, essential fatty acids, iron, and vitamins A, D, E, and K. Check out the table comparing yolks and whites below.
Separating whites from yolks is another one of those weird food fads that makes no sense. Nature makes this perfect little morsel of nutrition and tastiness and the only fuss we need to make is in learning how to prepare it. (For safety cooking tips, see here.)
Most people think of eggs as a breakfast food: scrambled, fried, “omeletted,” etc., but eggs don’t have to come with bacon and toast. Here are a few ideas of how to add eggs to your diet beyond breakfast.
- Eggs (fried, scrambled, poached) over sautéed spinach or kale
- Hard-boiled eggs: chopped in a salad, like a Nicoise
- Egg salad in a sandwich or on healthy crackers: try making it with olive oil instead of mayo
- Deviled eggs: try with mustard, vinegar, olive oil, curry powder and chives instead of the usual mayo.
- Dropped into a soup: if you stir with a fork, it will ribbon through the soup as it cooks
- Cooked or baked in tomato sauce (a Southern Italian favorite) for dinner
- Plain hard-boiled eggs are a great snack after dance class: your body will thank you for the protein; you can prepare them the night before and store in the fridge. Easy to make, easy to eat.
Whites vs. Yolks: Nutrients