Posts Tagged ‘ Eggs ’

Nutritional Value of Eggs

November 22, 2010
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Eggs are an excellent source of minerals, vitamins and proteins. Since a long time, eggs have been recommended as an ideal nutritional supplement. The most commonly eaten eggs are that of chicken, however, eggs of birds like ducks, turkey and quail are also eaten in many parts of the world. The nutritional value of chicken eggs is lesser than the nutritional value of other birds’ eggs in terms of mineral content and cholesterol percentage. The nutritional value of eggs makes it an essential constituent of our diet.

Yolk and albumen are the two parts of an egg. While yolk is the inner yellowish part of an egg, albumen is the external white part. An egg’s nutritional value is due to the various proteins, minerals and vitamins that is present in the egg white part or the albumen. Albumen is made up of 99% water and constitutes nearly two-third of the entire egg’s weight. The yolk of an egg also consists of proteins and minerals, however, it is found to have higher cholesterol levels. Hard boiled egg and raw eggs surprisingly have different nutritional values. Read more on hard boiled egg calories.

Nutrition Facts About Eggs
Below are certain nutritional facts on eggs.

Energy Value in Eggs
The energy value of a food is calculated from the knowledge of the macro-nutrient composition of the food. This energy value is expressed as calories or kilojoules. An average sized egg has an energy value of 78 kilocalories. We know that 4.2 kilojoules = 1 kilocalorie. Therefore, 78 kilocalories equal to 324 kilojoules. Consuming one egg per day, contributes to 3% of the average energy requirements for an adult. Read more on egg white nutrition facts.

Protein Content
Eggs are one of the best sources of proteins. The biological value of proteins in eggs is very high, owing to the high contents of amino acids present in the eggs. It has been found that one egg consists of 6 grams of protein content and at least 9 amino acids. Proteins constitute nearly 13% of the weight of an egg. Proteins are found in both, the albumen and yolk, however, it is more prominent in the albumen part. Proteins increase the eggs nutritional value and so, diet containing high content of protein, that is preferred by people who want to increase weight and build strong muscles, always includes eggs.

Vitamin Content
With the sole exception of vitamin C, eggs contain almost all vitamins. In particular, eggs are a rich source of vitamin B, especially B12 and B2 (called as riboflavin). Vitamins A, vitamin D and some amounts of vitamin E are also found in eggs.

Minerals in Eggs
For a healthy body, many important minerals are required. Eggs, in particular, are a rich source of iodine and phosphorus. Iodine as we all know, is very useful for regulating the thyroid hormone and phosphorus is equally essential for the bones.

Fat and Cholesterol in Eggs
Nearly 12% of the content of an egg is fat. Fat is found mostly in the yolk and very less percentage of the fat is contained in the albumen. The fatty acids contained in eggs are polyunsaturated (17%), monounsaturated (44%) and saturated (32%). The nutritional value of eggs in terms of cholesterol content is that, an egg contains 213 mg of cholesterol. Cholesterol content in eggs is considered to be a debating point in today’s time. The cholesterol content in eggs is mainly contained in the yolk part, therefore, dietitians now a days suggest the inclusion of three white eggs in the diet, instead of two eggs with the yolk. The eggs nutritional value is considered to be lessened by the cholesterol levels, however, when we look at various other benefits, this issue is not a big factor.

Eggs Nutritional Benefits
The nutritional value of eggs makes it an essential part of the daily diet. Some of the important nutritional benefits of eggs are as follows.

Eating eggs on a regular basis strengthens the immune system.
Eggs are good for eyes and they prevent macular degeneration.
Including egg in our diets lowers the risk of developing cataracts.
Eggs help in reducing the risk of breast cancer.
Eggs foster healthy growth of hair and nails due to the high sulfur content, vitamins and minerals.
Eggs contain the naturally occurring vitamin D and are beneficial for eyes and skin.
Eggs contain a nutrient called choline that is useful in the regulation of the nervous system, brain and cardiovascular system.
You may read more on
Eggs Nutrition Facts
Hard Boiled Egg Nutrition
Eggs are one of the best poultry foods for bodybuilding supplements. They are recommended by almost every gym trainer and expert. The white egg proteins are preferred by people who complain of high cholesterol content in eggs. Eggs are definitely beneficial for our health, so we must include eggs in or balanced diet programs.

Candling Eggs

November 14, 2010
By

Candling eggs refers to the process by which one can determine if the egg laid by a bird will hatch or not This can be done by observing the air space, white and the yolk inside the egg. This process allows one to fairly observe the development of the embryo inside it. It also helps one to detect blood whites, blood spots or meat spots. Candling eggs at regular intervals can help one understand the growth and development of the egg, and separate the dead eggs from those that are fertile.

Candler

A candler refers to the source of light that is shone on the egg to assess whether the egg is fertile or not. While candlers can be made at home, there are some excellent ones that can be purchased from the market too. Small flashlights can be used by regular breeders for this purpose. Candlers can also be made by putting a light source into a container and cutting a hole into it, or by folding a thick sheet of paper into a cone around a light source with an opening at the tip from which light can shine out. Such homemade candlers are good for white or pale eggs. However, for spotted or dark eggs, high intensity candlers are commercially available.

Candling

This process should always be carried out in a dark room. The candler should be set at a convenient height so that it does not shine directly into the eyes of the observer. The egg should be held up in a slanting way with its wide end exposed to the candler. As it is held with its narrow end between the thumb and the first two fingers, it should be turned quickly to left and right. This movement brings the yolk closer to the shell and allows the observer a better view of the contents inside. Ideally, the observer should look at the egg with the candler right behind it. Though this process generally does not harm the embryo, exposure of the egg for long periods to the heat of the light should be avoided.

Interpreting the Observations

When candled, a distinct air sac can be seen at the wide end of the egg. The rest of the egg has the egg white with the yolk appearing as a dark circular area within the colorless fluid. If an egg that is over a week old looks like this, it means that it has not been fertilized.

After about 5 days, if fine red lines are seen in the egg, it means that the egg is fertile. These red lines are the blood vessels radiating out of a dark red spot which is the embryo. As the egg develops, the dark spot grows and finally only a dark mass and the air space are seen in an egg. At this stage the egg looks opaque. However, an opaque egg could also mean that it has got rotten or that the baby inside has died. In either case, it would be good to leave the egg inside the incubator for further observation. In case the opaque egg has a large air space, it is a sure sign that the baby inside the egg has died. The increase in the size of the air space is due to the gases that are released as the body of the baby degenerates.

In certain cases, even after a week since it was laid, an egg might look clear albeit with an off-center air space that is larger than that in a freshly laid egg. This indicates that the egg never got fertilized and nothing developed inside it.

In case an egg looks opaque don’t throw it away, concentrate on the air space. If the air space in an opaque egg increases in size and appears as a large off-center space it can be removed from the incubator. However, once you are sure that the egg is dead or rotten, it is advisable to remove it to prevent contamination of the other healthy eggs.

Cook Eggs in Microwave

October 2, 2010
By

Egg is perhaps one of the most widely used and popular foodstuff globally. Talk about eggs and a host of dishes make way into our mind. In addition to that, egg dishes are easy to make and have a lot of scope for experimentation as well. Scrambled, omelet, fried, french toast, boiled, there is a caboodle of things which can be prepared from eggs. The list is, in fact, unending. Generally, a pan is used to cook eggs, but now in some cases cooking eggs in a pan has become a thing of the past. Now the trend is to cook eggs in microwave. If at all you have not tried doing that, just try cooking eggs in microwave! Read on microwave cooking.

Cooking Eggs in a Microwave

Poached Eggs

Take a custard cup or a small bowl which is deep and fill it with 1/3 rd cup of water.
Break two eggs (or increase the number as per your requirement) and pour them into the bowl.
If you increase the number of eggs, you would need to increase the water as well.
After you slip the eggs into a bowl, prick the yolks with a wooden pick or a knife tip.
With a plastic wrap cover the bowl and cook on maximum heat for I and a half to 2 minutes.
If the whites are not properly set and the yolks have not thickened, but have not become hard, let it stay for around a minute or two more.
Finally, pour off water and serve in custard cup or take it out gently using a slotted spoon.
That was one part of how to cook egg in microwave oven. Lets check out some more tempting egg dishes. Read on breakfast egg recipes.

Hard Boiled Eggs
Fill the microwave cooking dish with water enough to cover eggs, for a minimum 1 inch of water.
However, let just the water be in the dish and do not put the eggs just as yet.
Add a spoon of vinegar and salt to the water, which will prevent the eggs from cracking. It will also make the job of peeling them more easier.
Now put this container (without the eggs of course)in the microwave and heat it till the water boils.
Get the container out with the boiling water and place the eggs in the water carefully and cover the container.
Covering the container will prevent in a mess in case the eggs explode and will retain the heat inside. This is important thing to remember while you are cooking eggs in a microwave.
Cook the egg for around 8 minutes on low or medium heat again in the microwave oven.
Take the container out and let the eggs stay in the hot water for almost the same time – 8 minutes. But this can vary based on how much ‘done’ should the eggs be.
Let the eggs cool down and then attack!
Have a great meal! That was how to cook an egg, the conventional style, here is something more interesting and appetizing. Read more in how to hard boil eggs.

Scramble ‘Em Up
Get hold of a 10-ounce custard cup.
Thoroughly beat a couple of eggs together and add milk, a little bit (if you like it).
Add salt and pepper and blend all these together well. Now put this mixture in the microwave.
Cook on high mode, keep stirring. In fact take it out after 30 seconds or so and stir and mix it again.
Cover with a plastic wrap if necessary and let it for a minute or so until you can see the eggs have thickened and there is no liquid part of the egg left.
Get the cup or whichever utensil you take out, wait for it to cool and settle a bit and dig in! This is the easiest when it comes to how to cook eggs in microwave!
Now instead of those run of the mill fried eggs and omelet, let me tell you something which is a bit different but is equally succulent and great for your taste buds. Read more in how to cook scrambled eggs.

Quick Huevos Ranchos
Get the scrambled eggs ready. In addition to that, you would need some shredded Jack cheese, a flour tortilla and stewed tomatoes, Mexican style.
Take a microwave plate and put the tortilla and then lay the scrambled leg on it.
Top the tortilla and scrambled eggs with yummy cheese and tomatoes.
Put this in the microwave for a minute on high mode, till the cheese melts.
Savor the delightful gourmet-style taste!
There – I am sure reading all this has already made your mouth water! Moreover, you can have it any time, as cooking eggs in the oven is as simple and convenient as that! Cooking eggs in a microwave is full of fun, isn’t it?

So what are you waiting for? Don’t you want to go and see what is the delicious and lip smacking result of how to cook eggs in microwave?! Bon Appetit!

Scrambled Eggs: Calories in Scrambled Eggs

September 8, 2010
By

Scrambled eggs is one of the most adored breakfast recipes, amongst the western world. Due to the minimal time taken for cooking, scrambled eggs easily match up with the hasty and speedy lifestyle. There are a few more recipes that are as easy to prepare as these fluffy scrambled eggs. Eating eggs is the most delicious way to consume almost all the important nutrition, at one go. Egg nutrition facts let us know how healthy they are for the body functioning. Read on breakfast egg recipes.

Eggs are loaded with protein and vitamins like vitamin A, vitamin E and vitamin B; plus they are a good source of calcium as well as potassium and other important minerals. Scrambled eggs on the other hand are also laden with these nutrition and less calories than many other egg recipes. Calories in scrambled eggs are astonishingly low and easily pliable. Read on eggs: the best way to optimum health.

Health Benefits of Scrambled Eggs

It is but obvious that all the nutritional facts of eggs are loaded greatly within scrambled eggs. Sole egg can also be called as whole meal as it is blessed with some many health benefits. Scrambled eggs are loaded with generous amount of protein which is really beneficial for production, repair and maintenance of the entire cell system of the body. Eating scrambled eggs means securing healthy functions of all the body organs. Vitamins present in scrambled eggs and calories in scrambled eggs make it a complete diet food and hence it can be easily included in the low fat diet as well.

Scrambled egg calories can be controlled by adding and subtracting various ingredients while preparing it, if you know how to cook scrambled eggs. Cutting back on the amount of milk, butter and other heavy ingredients will surely cut down calories in scrambled eggs and make it all more healthy. Given below is a chart that described calories in scrambled eggs, along with other healthy substances present in the scrambled eggs. The given values are counted in a single large scrambled egg. As per these readings scrambled eggs get 2 points in the weight watchers points list.

Nutrition
Quantity
D V (%)
Calories
101.3
0%
Total Fat
7.4g
11.5%
Saturated Fat
2.2g
11.2%
Polyunsaturated Fat
1.3g
0%
Mono-unsaturated Fat
2.9g
0%
Cholesterol
214.7mg
71.6%
Total Carbohydrate
1.3g
0.4%
Protein
6.8g
13.5%
Sugar
1.1g
0%
Potassium
84.2mg
2.4%

The following chart tells you about vitamins present in 1 large scrambled egg.

Nutrition
Quantity
D V(%)
Vitamin A
320.9 IU
6.4%
Vitamin C
0.1 mg
0.2%
Vitamin D
20.7 IU
5.2%
Riboflavin
0.3 mg
15.7%
Vitamin B6
0.1 mg
3.6%
Folate
18.3 mcg
4.6%
Vitamin B12
0.5 mcg7.8%
Pantothenic Acid
0.6 mg
6.1%

The following chart tells you about minerals present in 1 large scrambled egg.

Nutrition
Quantity
D V(%)
Calcium
43.3 mg
4.3%
Iron
0.7 mg
4.1%
Magnesium
7.3 mg
1.8%
Zinc
0.6 mg
4.1%
Phosphorus
103.7 mg
10.4%
Selenium
13.7 mcg
19.6%
Sodium
170.8 mg
7.1%

Calories in Scrambled Eggs

All the above tables take us to certain conclusions that reassure us about certain scrambled eggs nutrition facts. Scrambled eggs are high on cholesterol but the value of cholesterol could reduced when they are cooked using minimum amount of butter and milk, which are rich with cholesterol. It also takes us to some definitive figures about scrambled eggs: calories in scrambled eggs. While one large scrambled egg contains around 102 calories, one cup of scrambled egg is loaded with 366 calories and 258.1% cholesterol. One tablespoon full of scrambled eggs contain 23 calories and 16% cholesterol.

High in cholesterol doesn’t mean high on saturated fats and scrambled eggs is the best example. There is really less amount of saturated fats present that makes them a healthy breakfast choice. There are a few ways to reduce and balance calories in scrambled eggs. One is to make scrambled eggs using egg whites (use two egg whites for 1 whole egg)and the other is combining scrambled eggs with some low calorie and high fiber foods and vegetables like spinach, mushrooms, onions, tomatoes, peppers and seafood. Microwave scrambled eggs can also be less on calories and high on health benefits. Always remember that the lesser the amount of ingredients while preparing scrambled eggs, the lesser are the calories in them.

Also read on:
Hard Boiled Egg Calories
Soft Boiled Egg Calories
Try some easy scrambled eggs recipes and enjoy its tremendous health benefits. Here I resolve this article about ‘scrambled eggs: calories in scrambled eggs’. Hope it was knowledgeable and helpful. Happy eating the scrambled eggs!

Ostrich Eggs: Facts About Ostrich Eggs

May 14, 2010
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Ostrich Eggs: Facts About Ostrich Eggs

One of the facts about ostrich eggs is that these are the largest eggs laid by any living bird, till date. The ostrich is a large earthbound, flightless bird native to Africa. It belongs to Struthionidae family and genus Struthio. The male ostrich is referred to as rooster and the female as hen. A grown male ostrich is taller than the female and each of them are taller than 8 feet. This marks ostrich, the great nomad of Africa, as the largest living bird on the planet Earth. The information about ostrich eggs or the facts about ostrich eggs are presented as below; or you can also read ostrich facts for kids.

Ostrich Eggs Facts

The South Africans have been raising ostriches for at least 150 years to obtain the meat, feathers and hide. At present, there are more than 2 million ostriches in different parts of the world. One of the astonishing ostrich eggs facts is that an ostrich hen can lay 40-200 eggs per year, and around 5-20 eggs at a time. The eggs are guarded and incubated by the hen during the day. The same task is performed by the ostrich male, during the night. The following is a list of ostrich eggs facts:
An ostrich hen lays one egg every two day, from the middle of March till the middle of August.
In favorable conditions, an ostrich female can remain productive for 25-35 years.
Average incubation or hatching period of ostrich eggs is of 42 days.
The shell of the ostrich eggs is strong, and is 0.06 inches thick and can bear the weight of an adult man.
On an average, the weight of an ostrich egg is close to 1 kg.
The color of the ostrich eggs range from a pearl white to cream color.
Ostrich eggs are approximately 6-7 inches in length and 15-18 inches around.
If you are looking for nutrition facts for an ostrich egg, you will be surprised to know that it can provide a whopping 2000 calories.
Another ostrich egg fact is that the contents of the ostrich eggs in dry form contain 47% of proteins and 44.3% of fats.
The ostrich eggs also contains calcium, phosphorus and vitamins such as vitamin A, vitamin E, riboflavin and thiamin.
Trace elements such as magnesium, manganese, selenium, zinc copper and iron are found to be present in the contents of the ostrich eggs.
Eggs laid by the elephant birds of Madagascar (now extinct) and the giant moa of New Zealand were bigger than that of the ostrich.
How to Cook an Ostrich Egg

Boy, you have found yourself a very interesting task. Cooking an ostrich egg is not a task that can be completed in a hurry. If you are planning to have ostrich eggs for breakfast, it will be a good idea to have some spare time on hand, whilst going about it. The following instructions explains how to cook ostrich eggs:
You will need a sharp, thin and strong instrument such as ice pick because ostrich eggs have a very tough shell.
Pierce the egg shell, in order to make a hole, at the pointed end of the egg.
If the ice pick or the instrument you have chosen, is not enough for the task, you may use hammer with it. Tap the head of the ice pick with hammer lightly which may drive its pointed end through the egg shell.
Next task is to cut through the inner membrane. It is tough, hence, use a knife to complete the task and stir the content of the egg.
Place the ostrich egg in boiling water and cook it for about an one and half hour. Take precaution of maintaining the breeched end of the ostrich egg up.
Alternatively, you can pour the egg contents onto a hot pan and make yourself, an omelet.
You may have to invite your friends to eat a cooked ostrich egg because its contents amount to that of 2 dozen chicken eggs.
Read more on:
Different Types Of Birds
Animal Facts
If you are looking for a change, try searching the Internet for recipe using ostrich eggs. Apart from ostrich eggs, its meat, feathers and hide are also sought after in various industries. The feathers are colorful and are used to make feather dusters. There is also a booming art industry that uses ostrich egg shells to make artifacts. So these were some eggy and flightless facts about ostrich eggs!

Steak ‘n Eggs: Good For Weight Loss?

May 11, 2010
By

Steak ‘n eggs: Good or bad for weight loss?

What’s the best way to lose weight fast and remain healthy?

There has been much hysteria pro and con the Atkins-type weight-loss regime, with the low-cal/lo fat and portion control camp screaming that red meat and eggs are dangerous.

In a recent weight loss study Atkins folks sponsored, plant-based diet supporters gleefully point out that participants were being apparently counseled “to choose vegetarian sources of fat and protein.’’

Kathy Freston, a Dean Ornish low-fat, calorie-counting anti-meat fan girl, insists that “there’s a growing shift toward healthy, plant-based diets, especially among people looking to lose weight and keep it off.” And a shift away from meat, animal fats and eggs, she writes.

However, low carb, meat and blubber enthusiasts show proof of healthy weight loss and of keeping it off. Like me. Or Dr. Heidi and her ER clientele.

What should you believe?

Both. Steak (all red meats and poultry) and eggs are like cholesterol: There’s good and there’s bad. You need to know which is good and which is bad.

Bad Meat

Most meat in U.S. supermarkets and restaurants come from confined and un-pastured cows who are often sick. Poky’s animal ‘hospital’ (described in Pollan’s Omnivore’s Dilemma) is one of many big-animal hospitals that treats feedlot cattle from industrial feedlots. Most of the animals’ health problems, Pollan reports, are directly or indirectly related to what they’re fed.

The cows are force-fed corn and soy which they can’t digest. “They’re made to eat forage, and we’re making them eat grain,” says Dr. Metzin who treats them. p. 77, Omnivore’s Dilemma)

Virtually all feedlot cattle, according to animal scientists, are sick because they cannot digest grain.

The sick animals are then shot full of antibiotics so they live a little longer – so as to get a bit fatter before they’re slaughtered. Happy Sunday cookout.

So yes, the Dean Ornishes and Kathy Frestons are right. Eating bad meats and fats from from such animals can NOT be good for you. Avoid eating bad meats and fats.

Good Meat

Grass-fed animals. Grass-fed animals are pastured. [NOT pasteurized - but pastured.] This, my omnivore friends, you CAN eat. I do.

Grass-fed animals are allowed to forage and graze in pastures – on grass and other stuff on the grounds. Eating what they eat naturally. They’re not shot full of antibiotics because they’re not sick.

Good meat shopping tip: When shopping for meat, ASK the meat person: Do you have 100% grass-fed beef (or pastured chicken)? If not, find a local farmer. They’ll have grass fed beef and poultry. Google local farmers in YOUR CITY or check for local farmers online at Local Harvest or the Weston A Price Foundation.

Until you find a farmer, at least get meats that have not been fed antibiotics and hormones

Bad eggs

Same story. Don’t eat the eggs from chickens that are crammed together in spaces no bigger than an 8 and 1/2 x 11″ sheet of paper, for their entire life. Don’t eat those that are fed bio-engineered grain. Don’t eat those kept awake with lights blazing into their cages 24/7 so they can lay as many eggs as possible before they’re turned into soup. Those eggs can not be good for you. They’re available in most restaurants and supermarkets.

Good eggs

Eat eggs from pastured chickens – they’re the ones that go OUTSIDE and scratch around on the ground at the farm, eating grass, worms and such that they are designed to eat. NOTE: These eggs are also a surprise source of Vitamin D. Regular eggs do not have naturally occurring Vitamin D. See one minute Video: Surprise source of Vitamin D.

Good eggs shopping tip: Contact your local farmer for pastured chickens and eggs from pastured chickens. Organic is not enough here (not if you want that extra Vitamin D benefit, says Dr. Heidi here). See sources above.

Bottom line: Find pastured grass-fed animals. Eat those. They’re the good meat and animal fats. They have the same kind of GOOD fats that ocean fish have, they have more minerals and vitamins and they’re not fattening or disease producing, like the feedlot animals.

True, you won’t keel over after one McDonald’s hamburger. But the cumulative effect over the years of eating bad meats and bad animal fats weakens a body and makes it ripe for a disease to strike. Usually when you least expect it.

P.S. I learned most of this filming an eye-and-ear popping nutrition course Dr. Heidi Dulay taught in CA this spring. I hope to make some of the videos available soon.

Kim Klaver Industry consultant. Marketing guide for Whole Food Nation, whole food multis company. Whole Food Nation http://www.wholefoodnation.com

Eggs Nutrition Facts

May 10, 2010
By
Eggs Nutrition Facts

For many of you, your day does not begin unless you have eaten an egg. Well, I for one belong to the same group. It is a very good source of low cost protein. We will now read about eggs nutrition facts in hard boiled as well as raw eggs.

Nutrition Facts of Eggs – Hard Boiled
According to the caloric ratio pyramid, a hard boiled egg has 3% carbohydrates, 35% proteins and 62% fats. Let’s find out about the nutritional value of eggs. A quick note: The %DV in the table stands for % Daily Value. It is the daily value required for a child above 4 years or adults, based on 2000 calories required in a day. The values given here pertain to the amount of nutrition that is required per day per individual and not the whole percentage of nutrients present in 1 large hard boiled egg.

Nutrient Name
%DV
Nutrient Name
%DV
Calories
4%
Proteins
13%
Fat
8%
Cholesterol
70%
Vitamin A
5%
Vitamin D
4%
Vitamin E
2%
Thiamin
2%
Riboflavin
14%
Folate
6%
Vitamin B6
4%
Vitamin B12
11%
Pantothenic Acid
7%
Manganese
1%
Calcium
3%
Iron
5%
Magnesium
2%
Phosphorus
10%
Potassium
2%
Sodium
3%
Zinc
4%
Copper
3%
Selenium
23%
Fiber
0%

Eggs Nutritional Benefits – Raw
Now that we have seen the nutrition facts for eggs that are hard boiled, let’s move over to the nutrition facts of raw eggs. Before that a quick look at the caloric ratio pyramid. In a raw egg, the carbohydrates amount to 2%, proteins – 35% and fats – 63%. Like I have mentioned in previously the %DV in the table stands for % Daily Value. It is daily value required for a child above 4 years or adults based on 2000 calories required in a day. They are as follows:

Nutrient Name
%DV
Nutrient Name
%DV
Calories
4%
Proteins
13%
Fat
8%
Cholesterol
71%
Vitamin A
6%
Vitamin E
3%
Thiamin
2%
Riboflavin
15%
Folate
5%
Pantothenic Acid
7%
Vitamin B6
3%
Vitamin B12
9%
Manganese
1%
Zinc
4%
Calcium
2%
Iron
3%
Magnesium
1%
Phosphorus
9%
Potassium
2%
Sodium
3%
Selenium
22%
Fiber
0%

With such a storehouse of nutrients, this is what i feel about eggs; the best way to optimum health. Here is some more nutritional information about eggs that you will find useful.
The white of one large egg contains 17 calories.
The yolk of one large egg contains 59 calories.
One large fried egg has 92 calories.
One large hard boiled egg contains 74 calories. Read more on how to hard boil eggs.
Similar to the hard boiled egg, one large poached egg also contains 74 calories.
Wondering how many calories does one large scrambled egg have? 100 calories.
These days there is a huge debate about high amounts of cholesterol in eggs. The cholesterol present in the eggs is in the egg yolk. Therefore, dietitians these days suggest one egg along with another egg white, instead of two eggs to be included in one’s diet. The better would be to consume three egg whites, so that there are no bad effects of cholesterol. Eggs nutrition facts are now known to us from the information above. Hence, to avoid any side effects, the key is to eat anything in moderation.

Substitute For Eggs

May 6, 2010
By
Substitute For Eggs

Eggs are important ingredients of many recipes since they add texture and color. But for some reason, you may require some substitute for eggs. As mentioned earlier, eggs can be substituted for several purposes. Eggs can cause allergic symptoms in some people. Egg substitutes can help such people enjoy their food without posing any problem. Eggs are high in cholesterol and hence, you can use egg substitutes in your recipes to follow a healthy diet. Sometimes you are all set to bake a cake, but you do not have eggs with you. At such times you can rely on egg substitutes and prepare your recipes.

Substitutes for eggs may not work well for every egg recipe. To use a perfect egg substitute, it is necessary to find the function of the egg in a particular recipe. Eggs serve many purposes in different recipes. For example, in cakes, eggs are used for making the cake fluffy and soft. While in cookies and muffins they help to bind the various ingredients used. Thus, you need to find a substitute that will accomplish the function of the egg in the recipe. Also note that less are the egg requirements in the recipe, more efficiently you can use the egg substitute. Do not use egg substitutes for recipes that require more than 3 eggs. Here is a list of such substitute for eggs that you can use in various recipes.

Substitute for Eggs

Tofu
Tofu is considered as an excellent substitute for egg, specially when you are preparing a baked recipe. It makes a great egg substitute in recipes where you require too many eggs. Around ¼ cup of tofu serves as substitute for one egg. Silken tofu makes a great substitute for egg since it has similar texture of cooked or boiled eggs. You can use tofu as egg substitute in recipes like quiche, egg salad, frittatta, etc. Note that simply using ¼ cup of tofu for one egg may not give the expected end result. Use of tofu may require some changes in the traditional recipe. So, follow the cooking methods accordingly. Read more on, breakfast recipes without eggs.

Flaxseeds
Flaxseed makes a splendid substitute for eggs in baking. Moreover, you can also enjoy the health benefits of flaxseeds along with the egg substitution. Flaxseeds are known for their essential fatty acid content and they help to reduce the risk of developing health problems like arthritis and heart diseases. To use flaxseed as egg substitute, take one tablespoon of grounded flaxseeds and add 3 tablespoons of water to it. Simmer this mixture properly and use a blender to mix it.

Fruits
Starchy fruits like bananas and apples make great substitute for eggs in cookies and dessert recipes. To use apples as egg substitutes, you need to prepare applesauce. Read more on, homemade applesauce.

One egg can be substituted with ¼ cup of applesauce. Half a smashed banana can be used to substitute one egg. You can use bananas or applesauce as substitute for eggs in brownies, banana bread, muffins, etc. Both these egg substitutes will surely make the recipe thick. But they will not add the required fluffiness and hence, make sure you add some baking soda to leaven the recipe. Read more on, sugar cookies without eggs.

Other Substitute for Eggs

Given below is a list of some more substitutes for one egg.
Arrowroot flour – 2 tablespoons
Potato starch – 2 tablespoons
Soy powder plus water – 1 tablespoon, 2 tablespoon
Cornstarch – 2 tablespoon
Cornstarch, soy milk powder plus water – 1 tablespoon, 1 tablespoon, 2 tablespoon
Pureed prunes – ¼ cup
Canned pumpkin or squash – ¼ cup
Mayonnaise – 3 tablespoons
Read more on:
Egg Substitute in Baking
Egg Substitute in Cake
Substitutes in Cooking
So, these were some substitutes for eggs in cooking various recipes. You can also use commercial egg replacer that is available in the market. The directions of using egg replacer is given on the label and you should use it accordingly. Note that using substitute for eggs may not give exact result as that obtained by using eggs. Happy Cooking!

Fluffy Scrambled Eggs

May 3, 2010
By
Fluffy Scrambled Eggs

Scrambled eggs are the amongst the easiest foods to prepare. If you’ve been wondering how do you make scrambled eggs fluffy, the secret lies in whisking them the right way, and getting plenty of air into them. When you begin to whisk, you’ll see air bubble is the eggs, which are what will make the cooked egg spongy. Beat the egg for about 2 minutes, till they are frothy and evenly colored. Also, when you whisk the eggs, you want to do it in a tilted wheel motion, where you lift the egg. You can use a fork, whisk or electric blender to whisk an egg. Now that you know the secret of how to make scrambled eggs fluffy, ensure that you implement this technique in all the recipes.

Fluffy Scrambled Eggs Recipe

Ingredients
6 tsp low-fat milk
6 large eggs
1 tbsp butter for frying
3 dashes of salt
Method
Slowly warm a large non-stick frying pan (12” works well) on low heat. Simultaneously, break the eggs into a large bowl, and add to them the milk and salt. Whisk them for about 2 minutes if a folk/whisk is being used, otherwise 20 to 25 seconds of blending with an electric mixer will suffice. Once the foam settles a little, drop a blob of butter into the pan. As it melts and spreads, pour the egg into the pan. Tilt it so that it spreads all over the pan. Once you can detect the base of the egg setting, use a flat wooden spoon or spatula to push the cooked portions to the sides of the pan. As more and more of the egg gets cooked, flip bits of it so that it gets evenly cooked. Transfer the eggs to a serving plate after they are cooked but before they get dry. Sprinkle with salt and pepper if required. Read more on breakfast egg recipes.

Note: You can use Soy milk instead of regular milk in the recipe.

Fluffy Scrambled Eggs With Cheese

Ingredients
8 eggs
½ cup grated cheddar cheese
2 tbsp cream cheese
2 tbsp butter
1 tbsp water
Salt and freshly ground black pepper
Directions
Here’s how to cook fluffy scrambled eggs with cheese: Start by breaking the eggs into a medium sized bowl. Whisk them till you get plenty of air into them, then add the cream cheese, water, and salt and pepper and whisk some more. Melt butter in a nonstick frying pan over low heat, and pour in the eggs, over which add the cheese. Once you can detect the base of the egg setting, use a flat wooden spoon or spatula to push the cooked portions to the sides of the pan. Once the egg reaches the consistency you desire, transfer and serve along with country ham and biscuits.

Fluffy Scrambled Eggs in English Muffin

Ingredients
1 English muffin
tomato chutney, to serve
handful baby spinach leaves
a slice of ham off the bone, or prosciutto
scrambled eggs
Directions
Slice an English muffin in half, toast and butter it. Follow the first recipe to make the fluffy scrambled eggs. However, just before it’s time to take out the egg, throw in a handful of baby spinach leaves and fold in until just wilted. Place a slice of ham off the bone, or prosciutto on the bottom half of the muffin, and cover with the scrambled eggs. Close with the top of the muffin and serve with a spoonful of tomato chutney on the side.

Read more on:
How to Hard Boil Eggs
Egg Salad Sandwich Recipe
While preparing fluffy scrambled eggs, there are loads of variations you can make. If you want to turn it into a heavier meal, add potatoes (that have been cooked), tomatoes and onions. Alternately, you could add ham, bacon or sausages. Some even like their scrambled eggs with salmon. Whether with or without the additions, fluffy scrambled eggs are the perfect way (nutritious and yummy) to start the day.

Eating Raw Eggs – Good or Bad

May 3, 2010
By
Eating Raw Eggs - Good or Bad

A more serious and largely unconvincingly answered question than, ‘Who came first, the Chicken or the Egg?’ is, ‘Is Eating Raw Eggs Good or Bad?’ The former may never be answered due to the recursive causal loop involved, which continues ad infinitum. There is hope for the latter though. Thinking about such a topic reminds me of my essay topics at school – ”Is Television Good or Bad”, ”Is Nuclear Power Good or Bad?’ and so on. One thing which I always said in those essays, which I will say again is that everything in life has both good and bad sides. In fact, ‘good or bad’ is relative. You cannot really have a white and black world, the real world is gray!

Getting back to consumption of raw eggs, they are not an exception to this rule. There are certain benefits of eating raw eggs, as there are dangers. Let me put both the things before you and in perspective, which may help you in deciding if eating raw eggs is good or bad.

Those of you, who are fans of the Rocky movie series will remember the scene in Rocky I, where he breaks three or four eggs in a glass and gulps it down before leaving for his run through Philadelphia. I am sure that many of you might have gotten into the ‘eating raw eggs-good or bad’ dilemma after watching that movie. It is a controversial issue and many body building enthusiasts get confused about it. I researched a lot before writing this article and here are the facts of the matter in front of you. When we are talking about eggs, I assume, we are referring to chicken eggs! They are the most widely consumed eggs.

Is Eating Raw Eggs Good or Bad?
So let’s get down to the crux of the matter and see the advantages of eating raw eggs. First we will see the benefits of eating raw eggs and then the dangers involved.

It is Good Because. . .
Here are some of the benefits of eating raw eggs.
One good reason for eating or rather drinking raw eggs is that it supplies most of the essential amino acids required for proper functioning of the human body.
Another good reason to eat raw eggs is that they provide a bunch of vitamins and minerals like riboflavin, folic acid, vitamin B6, vitamin B12, iron, choline, calcium, potassium and phosphorus.
The egg white is the richest source of protein on earth. This makes it an ideal protein supplement. Eating raw eggs for protein is a common practice among body builders. Egg is one of the few natural products which contains Vitamin D.
One more nutrient called choline is contained in the egg which is recommended for intake by pregnant, as well as nursing women, as it aids brain development of the fetus.
Read more on Eggs: Calories In Eggs

It could be Bad Because. . .
Here are some of the dangers of eating raw eggs.
One danger from raw egg consumption is salmonella infection. The danger is highly exaggerated however. There is a probability of 1 in 30,000 eggs being infected with salmonella according to a study. If you purchase eggs from vendors who feed their chickens with organic foods and keep them cage free, the danger of contracting a Salmonella infection is lesser. Cold storage of chicken eggs also helps in reducing the risk of infections.
Another problem is that eating a lot of egg white, can create biotin deficiency. However, this problem can be dealt with if you eat the whole egg instead of just the egg white as the egg white is biotin rich.
The high level of cholesterol in egg yolk is another risk. However, there is no conclusive research on how much can egg yolk cholesterol be assimilated by the body. However, if you are a person with heart problems, moderate consumption is recommended.
Read more on
Nutritional Value of Eggs
Eggs: Nutrition Facts
Eggs: the Best Way to Optimum Health
Hope this article has finally settled the dilemma in your mind. There are risks involved but ultimately it’s your decision. So the next time anybody asks you ‘Is eating raw eggs good or bad?’, you know what to say!

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