Posts tagged ‘egg’

July 1, 2019

Eggcetera, Eggcetera, Eggcetera

Eggs are so versatile, you can make them part of breakfast, lunch, dinner, snack or picnic, eggcetera, eggcetera, eggcetera. High in protein, low in carbs and full of essential amino acids, vitamins, and minerals, eggs are an almost perfect food.

The concern that consuming eggs will raise blood cholesterol was diminished by studies a few years ago only to be resurrected this year. Perhaps that will mean you don’t want to eat eggs for every meal or even every day, but eating the occasional egg as part of a balanced, healthy diet leaves the risk factor most likely low.
quiche
If you were going to fill a day with eggs, you could begin with a breakfast of scrambled, fried, poached, or soft boiled eggs. Eggs Benedict, biscuits filled with eggs and sausage, and easily customized omelets along with French toast are longstanding favorites.

In my family, there’s a lot of enthusiasm for breakfast tacos. Scrambled eggs, cheese, and bacon topped with hot sauce and folded into a corn tortilla does make a filling and delicious combination. Alternatively, a gluten-free, dairy-free pancake filled with scrambled eggs, bacon, and a tiny bit of strawberry jelly makes a great dairy-free alternative taco.

That brings me to non-dairy scrambled eggs. When my oldest son was two, we discovered that giving him dairy resulted in significant congestion and irritability. My second son was so allergic I could not consume dairy when I was breastfeeding him without also medicating him. After a couple of days on medication that kept him awake, I opted for no dairy.

During that first phase without dairy, I began substituting water for milk in scrambled eggs. I discovered I preferred the fluffier result so I never reverted to the traditional addition of milk. Last year, I ran across a POPSUGAR post on the secret ingredient for fluffy scrambled eggs. They got it right – water!

If you’re not up early enough for breakfast, you can always have eggs for brunch. My mom had a recipe called Brunch Eggs. It’s a great option for special occasion brunches because you can make it in advance then bake just before serving. Here’s the recipe:

Brunch Eggs

8 slices white bread, crust removed
Butter, softened
5 eggs
1 pint half & half
Salt to taste
8 oz grated Old English cheese (can substitute a mixture of sharp & mild cheddar)

Preheat oven to 325. Spray 8 x 10 oven-safe baking dish with olive oil spray.

Butter each slice of bread on both sides. Tear into bite-size pieces and place in prepared dish.

In large bowl, whisk 5 eggs. Whisk in half & half. Add salt to taste and stir. Pour mixture over bread. Sprinkle cheese over the top. Cover and refrigerate for a few hours or overnight.

Bake at 325 for 45 minutes. Serve hot.

This recipe is easily made gluten-free by substituting gluten-free bread. It will take a little more determination and experimentation to make it dairy-free. There are many milk substitutes, but some work better than others when heated or as part of a specific flavor profile. Non-dairy cheeses also vary widely in flavor and meltability.

For lunch, I like egg salad. I make several different versions. Choosing one depends on the day and ingredients available. They’re all good on bread, crackers, or wrapped in lettuce. My other most common lunch egg option is tuna salad with boiled eggs included.

At snack time, I most often choose deviled eggs. I make a traditional mayo/mustard version unless I’m feeling fancy, then I upgrade to bleu cheese with tarragon. My mother made deviled eggs with butter, vinegar, salt & pepper.

When I’m flying, a boiled egg is my preferred snack. Because of the unpredictable timing of stops and availability of gluten-free food, I always want to have something on hand. A peeled, boiled egg is easy to carry through an airport and on a plane. If you prefer, pickled eggs would work as well.

At dinner time, I love a fritatta. I can fill it with leftover or newly sautéed vegetables; bacon, sausage, or salami; and cheese or cream cheese. Since there’s no crust, I don’t have to worry about creating a gluten-free version. If you prefer crust on your egg pies, you can always opt for quiche.

Eggs don’t have to be the main feature of the meal. Served atop steamed asparagus with a sprinkle of parmesan or as the crown on bibimbop, they bring a delightful finishing touch.

A day filled with eggs won’t leave you lacking for dessert. Custard or custard pie, meringue, soufflé, bread pudding, creme brûlée, cheesecake, and ice cream contain significant amounts of egg. Other desserts use eggs as a binder–cake, cookies, brownies, cream pies, and pudding.

It takes more than one day to exhaust the many ways you can prepare those little jewels with 70 calories, 6 grams of protein, 1 gram of carbohydrate, and 65 mg of sodium plus all 9 essential amino acids that cannot be made by your body in addition to iron, vitamins A,D,E, & B12, folate, selenium, lutein, zeaxanthin, and choline. The amount of nutrition packed in such a small package is impressive, but the usefulness of eggs doesn’t stop there.

Eggs bring the element of fun to Easter. They can be blown out of their shells to boggle the minds of children. The yolks can serve as the binder for tempera paint. Eggcetera, eggcetera, eggcetera.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/

https://www.ncbi.nlm.nih.gov/pubmed/30874756

https://www.sciencemediacentre.org/expert-reaction-to-study-looking-at-eggs-cholesterol-and-heart-disease/

https://www.popsugar.com/food/Scrambled-Eggs-Water-43048421

http://www.cooking2thrive.com/blog/get-know-breakfast-foods/

http://www.cooking2thrive.com/blog/easiest-egg-salad-ever/
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January 10, 2017

Get to Know Some Other Breakfast Foods

Last week we learned about cereal, now let’s get to know some other breakfast foods. More than 80% of us eat breakfast at home. If you’re like me, you eat it in pjs with a cup of hot coffee in hand. There’s no end to the possible breakfast options, so we’ll take a look at some of the more popular items we choose at home.
eggs
Eggs
Eggs are king of the traditional American breakfast. Simple to cook in a variety of ways in only a few minutes, an egg is packed with protein and low in carbohydrates. One egg has 70 calories, 6 grams of protein, 1 gram of carbohydrate, and 65 mg of sodium. The high protein and low carb content make eggs an ideal choice for diabetics.

Unlike most foods, eggs contain all 9 essential amino acids that cannot be made by your body plus iron, vitamins A,D,E, & B12, folate, selenium, lutein, zeaxanthin, and choline. Eggs also provide the primary source of cholesterol in the American diet. One egg has 195 mg.

Because blood cholesterol has been of concern in heart disease, for many years Dietary Guidelines recommended limiting consumption of cholesterol thereby giving eggs a bad rap. This changed in 2015. The Guideline regarding cholesterol was removed because it is now recognized that dietary cholesterol plays no role in blood cholesterol.

With that concern removed, it’s hard to find a better food to get you going in the morning.*

Ever drink a glass of orange juice with your eggs?
Apparently a lot of us do. About two billion dollars worth of orange juice are purchased in the US each year. The largest selling brand is Tropicana Pure Premium.

Orange Juice

An 8 oz glass of Tropicana Pure Premium No Pulp Orange Juice has 110 calories, 2 grams of protein, 0 fat, 0 sodium, 450 mg of potassium, 22 grams of naturally occurring sugars and a total of 26 grams of carbs. A glass of this juice also provides 120%** of the recommended daily allowance of vitamin C, 2% of the daily value for calcium, 10% for thiamine, 4% for riboflavin & niacin, 6% vitamin B6, 15% folate, and 6% magnesium.

oranges
How does that compare with an orange?

Orange

One large orange has about 86 calories, 2 grams of protein, 0 fat, 4 grams of dietary fiber, 17 grams of sugars and 22 total grams of carbs. It also has 163% of the RDA of vitamin C plus naturally occurring calcium (7% RDA), vitamin A (8%), and iron (1%).

Looks like an orange has less calories, more fiber, more calcium, more vitamin A, more iron and 43% more vitamin C, but lacks the added thiamine, riboflavin, niacin, vitamin B6, folate, and magnesium.

If you are choosing orange juice for vitamin C, you’ll get significantly more from eating an orange plus the benefit of 4 grams of dietary fiber and 5% more calcium.

Before choosing store bought orange juice, you should also be aware that in spite of the “not from concentrate” verbiage on the label, this type of orange juice is processed by having the oxygen removed so it can be stored in vats for up to a year. This process removes the flavor. A flavor pack is then added so that when it’s bottled it will taste like orange juice. Because the flavor pack is made from orange by-products, it is not considered an ingredient, and therefore isn’t required to appear on the label despite the fact that the by-products are chemically altered. 1)

yogurt

What about yogurt for breakfast?

Up until two years ago, Greek yogurt sales were skyrocketing. While the growth has now slowed to a moderate level, you can’t pass a dairy cabinet without seeing a wide array of single serving yogurt options. Many of those convenient cups are occupying our breakfast tables, but not all single serving yogurt is created equal.

The top selling brand of yogurt is Chobani, so let’s start there.

Non-fat Greek Yogurt
Chobani 5.3 oz non-fat Greek yogurt contains 80 calories, 15 grams of protein, 0 fat, 10 mg cholesterol, 55 mg sodium, 4 grams of sugars and a total of 6 carbs, 15% of the RDA of calcium, and 6% of potassium. This yogurt is also full of probiotic live and active cultures that help your digestive tract.

That’s twice as much protein as an egg for only 10 additional calories. Plain Greek yogurt is also low in carbohydrates and has a significant amount of calcium making it another good choice for diabetics.

Plain yogurt? Yuck! What about flavored yogurt?

Blackberry Yogurt
One 5.3 oz container of Chobani Greek Yogurt with Blackberry on the Bottom contains 120 calories, 12 grams of protein, 0 fat, 5 mg cholesterol, 50 mg of sodium, 16 grams of sugars and a total of 18 carbs, 15% of the RDA of calcium, and 6% of potassium. Like plain yogurt, this version is also full of probiotic live and active cultures that help your digestive tract.

While blackberries may account for some of the sugar listed on the label, evaporated cane sugar is the 2nd ingredient, meaning that many of the 16 grams of sugar come from added sugars. The sugar adds most of the 40 additional calories. Although the protein content is still high at 12 grams and the probiotics are present, added sugar makes this yogurt less healthy in general than plain yogurt and doubly bad for diabetics and those with heart disease.

I understand why flavored yogurt is tempting. Yogurt can be a bit tangy on its own. I eat 1/3 – 1/2 cup of plain Greek yogurt for breakfast most mornings. Rather than adding sugar, sweetener or honey, I top it with about a tbsp of golden raisins and 10 raw almonds. As a breakfast, this is crunchy, filling, and just sweet enough. The nuts and raisins both add protein, the nuts add fiber, and the raisins add carbs. This combination is also quick and doesn’t require cooking.

While I find Greek yogurt convenient, many people prefer the portability of breakfast bars. The top selling nutrition/health bar is Clif.

Clif Oatmeal Raisin Walnut Bar

In one Clif Oatmeal Raisin Walnut Bar you’ll find 250 calories, 10 grams of protein, 5 grams of fat, 150 mg sodium, 7% RDA of potassium, 5 grams of dietary fiber & 4 grams of insoluble fiber, 20 grams of sugars and 44 grams of total carbohydrates. It is also fortified with vitamins & minerals.

Although this bar offers a good amount of protein and fiber, the calorie count is high and the total amount of carbohydrates is very high. These bars are not an option for those who are gluten-free, and they cannot be characterized as a good choice for those who are diabetic or at risk for heart disease.

Of course there are other breakfast bars with varying amounts of protein, fat, and sugar so you may find one that fits your eating plan. You won’t find one that beats eggs or plain Greek yogurt in nutrition per calorie.

Of all the foods we’ve learned about so far, eggs and non-fat plain Greek yogurt offer the best high protein, low fat, low carb breakfast choice.

Next up, we’ll look at some popular on-the-go breakfast sandwiches and then we’ll be ready to move on to lunch and dinner.

Should we explore coffee? Probably, but right now I’d rather just have another cup. Until next week…

*Eggs are one of the 7 top allergens. Approximately 2% of children are allergic to eggs, but 70% outgrow the allergy by the time they’re 16. http://acaai.org/allergies/types/food-allergies/types-food-allergy/egg-allergy If you have an egg allergy, please avoid eating eggs and products containing them.
**Percent of daily values listed are based on a 2000 calorie diet. Your DV may be higher or lower based on your calorie needs.
Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

1)http://www.foodrenegade.com/secret-ingredient-your-orange-juice/
http://www.huffingtonpost.com/2011/07/29/100-percent-orange-juice-artificial_n_913395.html
http://gizmodo.com/5825909/orange-juice-is-artificially-flavored-to-taste-like-oranges

May 4, 2015

Should My Whole Household be Gluten-Free, Wheat-Free, Egg-Free, Dairy-Free, Nut-Free, Shellfish-Free, Soy-Free? Ten Important Considerations

pantry mixI’ve been visiting my son in LA and the question keeps coming up, “Should my whole household be gluten-free?” I think it first arose with the smell of chocolate chip cookies coming from the kitchen. They were for a client and contained the traditional wheat prevalent ingredients.

Of course the aroma piqued our desire for gluten-free chocolate chip cookies as well. It seemed like a good idea to bake both while the oven was hot, but the kitchen hadn’t been fully cleaned from prepping the traditional dough. Was it a good idea to mix up the gluten-free cookies yet?

This question led to a discussion of the labels on the pimento cheese containers and the two containers of yogurt (one used for traditional baking) in the fridge and the stash of teeny tiny jellies in the cupboard which then led to a debate on the possible merits of eliminating all gluten from the household.
contaminated
My family has members who are celiac, gluten-intolerant, allergic to shrimp, and able to eat absolutely anything. If your family is like mine, you’re familiar with the balancing act required to keep the affected parties away from harm while keeping the rest of the family satisfied.

Of course there’s no one size fits all solution for determining what works best, but here are a few things to keep in mind when discussing the options:

1)How severe is the allergy or intolerance?

The last time I ate shrimp, my throat swelled shut and I sounded like I had whooping cough when I tried to breathe. Households with peanut allergies may have experienced the horrible helpless feeling that comes along with severe anaphylaxis. Reactions of this level or that are obviously progressively worse with each exposure mean a food allergen will be eliminated from my house.

With gluten, the response to a tiny amount can vary widely. While I would not cook a gluten-free grilled cheese in the same skillet you just used for your regular sandwich without washing it in between, I have no hesitation about using the same skillet once it’s washed. I’ve never had a problem from a burger cooked on a grill where they heat regular buns. There have been times I’ve inadvertently eaten fries that were fried in the same oil as onion rings without suffering any ill effects. But that’s me and those were unique events. Your experience may be very different.

The severity of response to a particular allergen may require some patient observation. Once my gut had healed on the Specific Carbohydrate Diet, I returned to a gluten-free regimen only to discover that I can’t tolerate very much corn. It seems that some of my previously assumed gluten reactions were actually corn related.

2)How is an allergen or irritant stored and who has access to it?

My household has a different rule for medications. Since I have no allergic children or mentally impaired relatives living with me, I don’t mind placing a bottle of aspirin or cough syrup with codeine in the medicine cabinet even though ingesting a single aspirin will have me covered in hives in less than 30 minutes. I simply avoid opening the bottles and consuming the meds.

3)How many people in the household are detrimentally affected by the substance in question?

In the beginning of my gluten-free days, I was one-third of the household and the only one who had to follow the regimen. In other words, I was outnumbered. While I was careful to clean pots, pans, utensils, and surfaces in between, I continued to cook regular pasta, pizza, and dinner rolls for the rest of the family. (A gluten molecule is too large to pass through the skin, so any risk from cleaning up surfaces was easily avoided.) Another option would have been to designate certain pots and pans gluten-free. And, of course there were many more prohibitive options, but it seemed extreme to me to restrict 2/3 of the household as long as I was not suffering any detrimental effects.
GFMix
4)What are the ages and temperaments of the parties at risk?

Young children cannot be expected to read labels on packages or to consistently make good choices. Having a system in place that minimizes their risk and helps them learn at the same time is ideal. Children who tend to follow the rules may respond well to having only gluten-free options in the refrigerator door and a “special” shelf in the pantry from which they are allowed to make their own choices.

Children who are more prone to challenge or mischief may mean a need to eliminate all gluten from the household to minimize your risk as well as theirs. There was some rethinking of my system when my kids decided celiac was a “mental disorder”, meaning it was all in my head, and set out to develop secret tests to see if I would get sick. Funny how all that changed when one of them had to go gluten-free. Ahhhhh, irony…and paybacks! If you have enough patience, these things often work themselves out.

5)What is the cooking environment like?
Is a ceiling fan always running in the kitchen? Is there often a breeze blowing through the open windows or door when you bake? Strong air currents in the kitchen will carry flour particles a long way potentially causing a gluten cross contact problem. You may be careful to clean up the countertop where you’re working, but flour can ride the airwaves across the room to land on gluten-free muffins cooling on another counter.

I always have a cutting board sitting on the peninsula – usually the same one. Are you in the habit of using a single cutting board for everything? Is that cutting board made of a permeable material? How often does it get a thorough cleaning and will you remember to clean it each time it comes in contact with an allergen? All of these things must be considered when determining whether your kitchen environment is conducive to safely using allergens.

6)How many different people in the household cook?

If cooking is a shared duty, it will be necessary to assess the knowledge level and commitment to cooperation of each cook before making a plan.

7)What is your style of cooking or serving food?

Ben and I cook using primarily fresh fruit, vegetables, meat, poultry, and individual baking ingredients. James and my sister use more premixed seasoning packets, boxed meal extenders, and batter mixes. You may purchase mostly precooked, frozen or packaged foods. Some folks put the food in serving bowls, others fill plates in the kitchen, and still others put pots on the table and use a single spoon to dish out the food. You may remove jelly from the jar to your plate with a spoon that never touches your biscuit. We’re in the habit of sticking a knife in the jelly jar to drive my mom crazy. If you do that and smear a piece of regular toast with jelly then stick the knife back in the jelly jar, you’re trailing pieces of toast into the container and contaminating it with gluten.

Your family’s style of cooking and eating will present a unique set of considerations: Are you able to vary the pancake recipe if your child is allergic to eggs and milk? Do you stick your measuring cup in the wheat flour container and then in the sugar when you’re baking? If so, are you willing to break that habit or do you prefer to keep two different containers of sugar so that your gluten-free cupcakes don’t contain contaminated sugar? Are you in the habit of reading labels when pulling something out of the pantry or refrigerator to make sure it doesn’t contain any problem ingredient or do you prefer to be able to use anything in the house without having to think about it?

8)How much space do you have and how organized is your family?

Some families have elaborate storage systems and ample pantry space in which to easily categorize. In my kitchen with its narrow, deep pantry, reused plastic containers are stacked on plastic pull-out organizer drawers from The Container Store. It’s not unusual to see trail of white rice flour on the top of the sorghum flour container. Adding a container of wheat flour to this collection would be ill advised even if it were clearly labeled. In a different environment, a labeling system would be sufficient for preventing cross contact.
cans
9)How much waste will be created by having a dual system?

The discussions that prompted this post have often centered on how much food is getting thrown away. If everything were gluten-free in my son’s house, there would be less waste. Of course this means that to get a consensus for such an arrangement, there must be a high standard for the taste and texture of the gluten-free food so that it is pleasing to everyone. Households like this are one of the reasons Cooking2Thrive is committed to developing gluten-free recipes that go beyond providing an acceptable substitute in order to please the discerning gluten-eating palate.

10)Is it more costly to remove all allergens and irritants from the household or to purchase some of both?

Even with the finances, there’s no specific formula for deciding which will cost more. The answer will vary depending on how many packaged foods you buy, how many different allergies or sensitivities you must accommodate, and whether or not you end up regularly throwing away food. The more data you collect and the more accurate your observations, the greater your ability to determine this outcome.

There’s rarely an easy answer to the question, “Should my whole household be gluten-free, wheat-free, egg-free, dairy-free, nut-free, shellfish-free, soy-free?”, but exploring the options will make you more aware of your habits and the concerns of other family members. That is valuable information upon which to build. My family has found that developing an acceptable plan can reduce stress in the household and make it easier to support each other’s health.

And that would be a good thing for most families…problem is, we LIKE to argue the relative merits of pretty much anything. Of course, you can help us out. Start a whole new discussion by telling us how things work in your household.

Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”