Dispelling nutrition myths, ranting, and occasionally, raving

Easter Eggs

3 Comments

Looking for a way to use the eggs from your decorated Easter egg shells? Why not try making a frittata for bunch? Frittatas are an easy way to use eggs. Just sauté what ever vegetables you like, or have on hand, in a cast iron frying pan. I like to use things like asparagus, mushrooms, and spinach. You might also want to boil a couple of new potatoes. While the veggies are cooking, beat together 6-8 eggs, fresh ground pepper and a dash of basil. Once the potatoes are cooked, slice and distribute evenly in the pan with the veg. Pour the eggs over top and reduce the heat to medium-low. Continue to cook for a few minutes and then sprinkle with feta or goat’s cheese and pop in the oven on the centre rack with the broiler on. Continue to cook until eggs are set and bubbly. Cut into slices and serve with a side salad and toast, or other desired brunch items. Oh, and of course coffee.

Eggs have been much maligned over the years. Primarily due to their cholesterol content. However, dietary cholesterol intake actually has very little impact on blood cholesterol levels and even those with high LDL (the “bad” cholesterol) can safely consume up to two eggs per week. Those of us with healthy cholesterol levels can consume up to one egg a day. Eggs are an excellent source of protein, iron, vitamin D, and vitamin A, among other nutrients. Try to buy free-range organic eggs but don’t bother with the omega-3 eggs. Those hens are fed a diet high in flax seed to boost the omega-3 levels in the eggs. The slight increase in omega-3s in those eggs is offset by the increase in price. You’re better off consuming the ground flax yourself and consuming other better food sources of omega-3s such as fatty fish (e.g. Atlantic salmon, mackerel, and sardines).

Author: Diana

I'm a registered dietitian from Nova Scotia, living and working in Ontario, Canada. My goal is to help people relearn how to have a healthy relationship with food.

3 thoughts on “Easter Eggs

  1. Wait, those eggs have DHA in them…Eating flax only gives you ALA of which you can convert about 5% into DHA. They don’t have as much as fish, but you get more than you would by eating flax.

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    • Interesting. I was told they increased the omega-FAs by feeding them flax so I assumed it was mostly ALA. I still think they’re a bit of a rip off but that’s good to know it’s not as bad as I thought.

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  2. I think the chicken eats the ALA and then converts it in DHA for us ?? The package definitely lists DHA content. There are some called “omega -pro” (probably even more expensive?) that have a higher DHA content than the “regular” omega 3 eggs. Still not as much as fish, but I think the content is fairly decent compared to all the other fortified products out there.

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