Nutrient Dense Food Profile: Eggs

Eggs are considered a nutrient dense food primarily because of the yolk. That golden middle is where the magic happens. In generally eggs contain 6g of protein (about the same amount as 3oz of meat). They are a source of B-12, Vitamin E, riboflavin, folic acid, calcium, zinc, iron and essential fatty acids (Omega 3’s). There is also vitamin A, choline, selenium, and iodine. Additionally, the type of protein in eggs is very easily utilized by the body.

One of the trickiest part of eggs, can be choosing what type to buy. Here’s how to prioritize how you buy your eggs:

Pastured > Omega-3 > Organic > Free Range/Cage Free > Conventional

Your local farmers are the best place to source your eggs because you can ask them what the chickens are fed and how much they are foraging the ground vs eating grain or soy based feed.

Choline is one of my favorite parts of eggs. Choline is an essential micronutrient that use useful in nerve conduction, brain development. Eggs contain all 9 essential amino acids and amino acids are the building blocks for most processes in the body.

Scrambled eggs and eggs at breakfast isn’t the only way to get eggs in.  Hard boiled eggs as snacks can be a nice change of pace. A great high fat, moderate protein and low carb is deviled eggs. You can increase the nutrient density even more by using extra egg yolks in the filling. Low carb custards and homemade ice cream can also be great sources.

A low carb ice cream like this one by Maria Emmerich can be eaten anytime of the day!
VANILLA ICE CREAM:
5 egg yolks
1 cup Swerve
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1/4 tsp Celtic sea salt

(Go here for peanut butter and chocolate swirl options)

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer (TIP: Since the Just Like Sugar is all a fiber, it will “gum” up if you don’t constantly stir while adding it to the yolks). Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan on medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk and salt. Let cool completely (I cooled overnight…it was hard to wait!). Place into your ice cream machine and watch the magic happen within 45 or according to your ice cream maker’s directions. Freeze until set for vanilla ice cream or stir in your favorite swirl flavor to mix it up. Makes 5 servings.

Egg advice served up by Blakely Page, R.D.

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