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(Originally published on my old blog SECS vs PCOS in March 2012)
Quite the controversial food. They get a bad rap. However, they’re a perfect food for people watching their carb intake and many of the supposed health risks have been disproved. I have eaten eggs with abandon my whole life and my cholesterol is incredibly good (not usually the case with PCOS, just saying). If you’re concerned about cholesterol, look into the effects of high fructose corn syrup (and agave). Insulin and blood sugar are the culprits here, not the modest egg.
(I’m NOT a carb nazi by the way. I just try to avoid carbs that quickly spike blood sugar. This (of course) includes things like processed foods (breads, pastas, and other things yum)- it also includes potatoes (particularly white ones) and watching sugary fruit consumption (yes, there is a difference between the effect of a banana and an apple on blood sugar and therefore insulin response). Think about it this way- if a diabetic would have to adjust their insulin to eat it, it has an effect on blood sugar. Since most of us are insulin resistant and therefore need to keep our blood sugar as steady as possible to lose weight and prevent future health problems, it makes sense to avoid or minimize these foods.)
Back to eggs. They are so quick to prepare, full of protein and other nutrients, and it’s pretty much impossible to “overeat” them the way that we do processed foods. Why? Well again, because they are full of nutrition and protein. Whole foods tend to be more filling because they have more of what our bodies need. All of this, already neatly packaged for the taking.
So, I thought I would share a couple of my favorite ways to prepare the mighty egg today.
If you feel like you don’t have time to prepare scrambled eggs or quiche, did you know it takes less time to make these things than it does to make instant oatmeal?
Use your microwave! It’s so easy! I like to make my quick eggs more portable- since they usually need to be quick because I’m running out the door. I like to prepare them in a microwavable mug. Eggs with a handle- genius?
Basically to make either of these things you need a microwave safe bowl (or mug!), some eggs, something to stir with, a microwave and whatever else you want to add to your eggs.
I usually make 3 eggs for myself. Obviously, crack the eggs into the mug, whisk them to scramble the yolks. I like to add a drop of milk, a little salt and pepper, and if I have some cheese or veggies on hand, I’ll toss those in too. Place this in the microwave for 30-45 seconds (for scrambled eggs) and then stir and microwave for 10-20 second intervals until the eggs have set. For a quiche-like dish, microwave for an initial 30-45 seconds and then add 10-20 second intervals until it is set. Believe it or not, this is delicious, quick, and healthy!
I also like to keep hard-boiled eggs in the fridge for a simple, healthy snack. Simply place eggs in the bottom of a large pot and cover with a few inches of cold water. Place on the stove and bring to a boil. Immediately remove from stove and cover with lid. Wait 15 minutes and then dunk in ice water. Perfect boiled eggs. I like to keep mine in their original carton to simplify storage (just write “Hard-Boiled” on the carton to avoid confusion).
If you have a little more time, another super easy egg dish is the frittata! This dish is great to use up leftovers. I love to use my cast iron skillet for this because I am totally freaked out by non-stick coatings. I know it’s hard to imagine, but cast iron is absolutely the best non-stick surface, hands down– and it can add iron to your food!
So to make a frittata, take some leftover veggies from the fridge and whatever else you might want in there (think cheese, bacon, etc) you want to get your pan hot on the stove with a bit of butter or oil and cover it about 3/4 of the way with the fillings you have selected. Spread the fillings loosely around the pan so there are spaces between them. I let them warm up for a couple of minutes while I crack and whisk however many eggs will fill the pan (generally 6-9 for me). I (as usual) add a splash of milk and salt and pepper to my egg whisking. For frittata, a dash of garlic and nutmeg is delicious as well. Pour your egg mixture into your pan over the fillings, the reason you left space is so that the egg can seep in around everything and make a cohesive unit. Let all of this cook on the stove until it starts to set up (less than 10 min) and then move it to your oven at 350F. Cook until everything is set and a knife comes out clean. I like to broil mine for a couple of minutes so that the top turns a beautiful golden brown. Remove it from the oven and flip it onto a serving dish. Voila! A healthy dinner for the family! This dish also keeps well in the fridge for several days and can be re-heated.
How about you- do you have a favorite way to prepare eggs? Are you particularly fond of eggs or is there another low carb food you heavily rely upon? Please leave your thoughts in the comments!
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Check out all the posts in this series here.