Inside the egg shell – The powerful nutrition, safety, and quest for the perfect boiled egg.

Do eggs have a place in your health journey?

Early in life you may have heard an egg is nature’s ultimate example of perfection. We naturally simplify early lessons as truths that can be counted upon. But soon, as with all simple rules, this promise is not what it seems. You learn there are flaws.

Eggs are tricky to cook, easily transmuted to vulcanized rubber in a hot pan or curdled when attempting a smooth custard. They are sensitive to minute timing when poached. Not only that but you are told eggs contain cholesterol so many people avoid being in the same room with them! But if you are curious, you can discover ways to release the best in this little ready-made package of food.

What can an egg offer?

Eggs provide a compact nutrient density that is impressive, to say the least. They contain high quality protein with all the essential amino acids. That’s right, ALL the proteins you need for vitality.

Here are some other notable nutrients we find in the humble egg.

·        Iron in the absorbable “heme” form crucial for red blood cell production and function. This form of iron is also found in meat.

·        Vit A found in egg yolks is what the body needs for hair/skin/eyes/immunity. And here too we find that eggs contain the active bioavailable form.

·        B vitamins, including B-12 provide cell energy and metabolism as well as brain function and DNA synthesis.

·        Vit D is found in very few dietary sources, but it is found in eggs. Why is it important? It is necessary for calcium absorption into the bones and organs. It also regulates mood and decreases the risk of depression.

·        Vitamin K2 is a major nutrient for heart, vasculature, bones, and immunity. (See below)

·        Choline, identified in 1998, is needed for brain development, nervous system, and liver functions. The majority of choline must be obtained through diet and eggs are an important source.

·        Omega 3 fatty acid is essential for immune function and, with the antioxidant selenium also found in eggs, is necessary for the thyroid gland.

·        Lutein and Zeaxanthin boost cognitive function and are found in supplements for vision and prevention of macular degeneration.  As the consumption of eggs has decreased, the incidence of macular degeneration (AMD) has risen. A recently published study that followed participants over 15 years showed significant reduction in AMD with moderate egg consumption.

Concerned about your heart? Take a look at K2.

Of interest to anyone who wants to avoid clogged arteries in various parts of their body including brain and heart, one of the most impressive components of eggs is Vitamin K2. It is necessary for wound healing, normal blood clotting, calcium transport, and healthy bones. But it also stops the formation of cholesterol plaques found in the arteries that cause circulatory diseases, strokes, and heart attacks. K2 will even dial back calcification of the arteries that develop and lead to cardiovascular disease.

WARNING: Supplements of K2 interfere with the action of coumadin, so supplementation and foods with significant levels of vitamin K2 will be contraindicated with this medicine. (Follow your doctor’s advice.)

Are there dangers to eggs? Fears of Salmonella must be addressed.

You may have known of someone at a summer family picnic who was rushed to the hospital with stomach pain, diagnosed as salmonella, and now everyone looks at deviled eggs as if they are an aptly named satanic weapon.  

The possibility of salmonella poisoning comes from improperly stored eggs but some precautions can make them safe. Sometimes all it takes is a little knowledge to repair a wounded relationship (with the egg).

Ways to safely serve dishes with raw eggs.

One way to incorporate raw eggs into sauces like mayonnaise or any recipe with an uncooked egg is to use pasteurized eggs. (No, pasteurized does not mean the hen was grazing in a pasture!) These pasteurized eggs can be found in most grocery stores and have been heat-treated to kill any harmful bacteria present on the outside of the egg shell and inside the egg.

Another measure of safety is to incorporate acidic ingredients like lemon juice, whey, or vinegar in your mayonnaise recipe which discourages bacterial growth.

Always refrigerate egg dishes and consume them within a safe timeframe. A Cesar salad prepared at your table is safe. If a recipe says the item should be consumed within 5 days, believe it. You can’t taste salmonella so believe the warnings offered.

The theme here is to prepare and consume a dish with raw eggs with an eye to minimizing the growth of bacteria and keep it to a level that is not harmful.

Since food prepared for a gathering sits around at warm temperatures for a while before being eaten, the best decision is to leave that potato salad dressed with your own mayonnaise at home and take some fried chicken to the picnic, instead (fried with tallow, of course).

Become a Pro. The ultimate guide to peeling boiled eggs.

Reading through blogs you will find many ways to convince a boiled egg to give up its shell. They include adding vinegar (acidic) or baking soda (alkaline) to the boiling water, using only room temperature eggs, making a tiny hole in the shell before dropping into boiling water, using only old eggs since fresh ones are cling to the membranes, shocking the egg in ice at the end of cooking, etc.

I love boiled eggs and make them twice a week.

My procedure is easy and eliminates both peeling problems and green color on the yolks.  It is simpler to do it than to read it. It may take a little practice but, seriously, this is easy, and it works.

Take the eggs directly out of the refrigerator – they don’t need to be at room temperature - and lightly tap the round end once with a small spoon. When you tap it correctly, it makes a small “tink” sound. To avoid having the white of the egg leak out, tap the round end where the air sack is located.

Put all the eggs in a single layer on the bottom of the pan and cover with room temperature water. Make sure there is enough water to cover the eggs with at least a half inch of water above the eggs.

Put the pan on the stove and bring the water to boil. In my small pan of 7 eggs this takes about 8 minutes. Once you get the time for your size pan and number of eggs, use this as your routine time to boil so you can set a timer and don’t have to keep watching it.

Once the water is boiling, reduce the heat under the pan to a simmer and set the timer for 8-9 minutes. This is the amount of time it should take to have hard boiled eggs that retain the nice bright yellow of the yolk. If you see green color on the edge of the yolk when you slice it, it has boiled too long.

At the end of the cooking time, take the pan off the stove, pour out the hot water and begin to cool the eggs by repeatedly filling the pan with cool tap water and pouring it out until the eggs are cool enough to handle. It usually takes only 3 or 4 quick rinses.

Crack each egg all around the shell and then roll it between your hands, back and forth to crush the shell. Peeling the shell will be easy, like taking off the egg’s jacket.

Done! Store these peeled eggs in the refrigerator as a convenient snack… or ready to make into deviled eggs, sliced into soups or other divine menu creations.

Hint: This method works great for me, but others say beginning to boil the water before you gently lower the eggs into the pan is better. Try it and see which one works best for you.

Below is a simple recipe

Pickled Eggs

Ingredients

• 12 hard-boiled eggs, peeled

• 1 large empty clean glass jar

• 4 cups of vinegar

• 1 teaspoon salt

• 2 medium onions, chopped

• 1⁄3  cup sugar

• 1 Tablespoon pickling spices or pepper corns, mustard seeds, etc.

Directions

1. Put the peeled hardboiled eggs in the large clean jar that you will store in the refrigerator.

2. Boil the remaining ingredients together for 5 minutes.

3. Pour over the eggs in the jar. Cover with the lid.

4. Leave in the refrigerator for a couple of days before you eat and enjoy them.

Want more?

Try Korean Marinated Hard-Boiled Eggs “Mayak Gyeran” (마약계란) for a special treat.

Eggs for Breakfast?

Why wait? You can start with three eggs poached in bone broth. Eggs for breakfast transform a dull morning ritual into a power advantage and improves your personal health.

Enjoy the good nutrition of eggs and don’t be shy!