Eggs are one of those foods that you always have around in the corner of your fridge, but never quite appreciated to the full extent. In my house, eggs are often forgotten. They are never anyone’s choice of breakfast or star in any meal. Maybe they are forgotten because we aren’t a breakfast people, or maybe eggs are just too heavy in the morning. But eggs aren’t just a breakfast food, they can be used in other meals such as on top of a salad or in a sandwich.
Eggs have been a staple food in the human diet for ages. starting as early as 1400 BCE. Why? First off, eggs are cheap. Most people will have one or two eggs for breakfast, and for a pack of twelve eggs for around $2, that makes your breakfast at around 30 cents per day (not including your favorite piece of toast with jelly that you eat with your eggs).
Eggs are so cheap due to the agriculturally reliant society of the past. Most farms already had chickens and eggs were just an added bonus. Eggs soon became the cheap, accessible food that we see and consume so often today.
The Health Benefits
The little oval ingredient found on many Americans’ plates for breakfast is not only yummy, but is also packed full of vitamins and nutrients.
Eggs are full of vitamins and trace elements such as vitamin A, vitamin B12, vitamin D, vitamin B6, zinc, vitamin E, calcium, iron, and choline. These nutrients found in eggs promote brain health, strengthen the immune system, nurture good vision, contribute to healthy skin, and provide energy for your body.
Eggs also have impressive nutritional facts. Each egg contains about 6 grams of protein and only has about 70 calories This high amount of protein will leave you feeling full and energized for the day.
For a long time people were concerned with how much cholesterol is in eggs, but research has shown that most of the problems associated with high cholesterol is produced by the liver from saturated fat and trans fat, not the dietary cholesterol from foods.
With all the vitamins and nutrients from eggs, the good usually tends to outweigh the bad, and if you limit your consumption to one or two eggs a couple days a week, it would be very beneficial to your body.
Different Type of Eggs
Not all eggs are created equal. The difference between eggs is generally based on how the hens are treated and how they are fed.
In a typical chicken factory, hens will be crammed in wire cages, known as battery cages, with barely any room to move laying egg after egg, day after day. Once burned out and unable to lay eggs as productively, these hens will be shipped off to slaughter. This is an effective way to produce as many eggs as possible, but is morally wrong, as the hens go through such awful treatment.
In contrast to the battery cage system, some companies raise their eggs by using the cage free system. This system allows for the hens to move around and spread out more freely, which is more humane then the battery cage system.
Even better are free range eggs, which come from hens that have access to the outdoors. This is the most natural environment for hens, meaning it’s the best treatment of them. Free range eggs typically have less cholesterol and more vitamin A, vitamin E, and Omega-3 fatty acids.
White Eggs vs Brown Eggs
White eggs come from white feathered hens, whereas brown eggs come from brown feathered hens. There is no difference in nutrition or taste in brown and white eggs. These are the standard type of eggs so they are typically the cheapest, although they don’t have added benefits such as having additional vitamins or omega-3s, being raised by vegetarian fed hens, or being organic.
Average cost per dozen: $2.19
Free Range Eggs vs Free Run Eggs
Cage free eggs come from hens that have “free run,” or access to roam around any part of their housing. Free range eggs come from hens that have free run, but can also roam around in an enclosed area outside. The benefit of this type of egg is that the hens are treated more humanly, but the eggs are a lot more expensive.
Average cost per dozen cage free: $4.00
Average cost per dozen free range:$5.50
Organic Eggs
Organic eggs are produced by hens that are only fed organic feed. Organic means that the feed was not grown with pesticides, herbicides, or synthetic fertilizers. Also, the hens are not given growth hormones or antibiotics. Like the free range and cage free eggs, eggs that are certified as organic come from hens that are treated better than normal, an extra benefit to buying organic. The downside is that organic eggs don’t have any additional nutritional benefit, contrary to popular belief.
Average cost per dozen: $4.49
Omega-3 Eggs
Omega-3 eggs come from hens whose were fed with food that had extra flax seed, which contains Omega-3 fatty acids. Omega-3s are vital to brain development and function to protect your heart. The benefits of these eggs are that you are consuming more omega-3s. Since they are not that much more expensive, they are definitely worth buying.
Average cost per dozen- $2.70
Vegetarian Eggs
Vegetarian eggs are produced by hens that were only fed plant-based feed. The plus side to purchasing vegetarian eggs is that you know that the hens who laid the eggs were only eating vegetarian feed. But even eggs labeled “vegetarian” does not guarantee that the hens were cage free or free range, which is typically more important to consumers.
Average cost per dozen- $5.20
Vitamin Enriched Eggs
By adding higher amounts of B vitamins and vitamins A, D, and E to the feed for these hens, the eggs that they produce have higher amounts of vitamins than usual. Although you may be getting some extra vitamins from these eggs, it is not enough to create a significant difference.
Average cost per dozen- $2.70
Typical Ways to Cook Eggs
Scrambled
Scrambled eggs are made by cracking eggs into a bowl and mixing until the yolks have broken and mixed with the egg whites. Pour them into a pan and continue to move the egg around as it cooks so that all the parts of the egg can have their turn cooking. Some people like their eggs more “runny” than others, so the amount of time you should be cooking eggs is a personal preference.
Sunny Side Up
Sunny Side Up eggs are made by cracking the egg onto the pan without flipping it. They are usually cooked until the edges of the egg have browned, leaving the yolk yellow and runny.
Fried
Fried eggs are made by putting butter or oil in your pan and then cracking your egg into the pan and eventually flipping the egg to let the other side cook as well.
Hard Boiled
Hard boiled eggs are made by boiling water and then lightly placing the egg, while still in its shell, into the water for 10-12 minutes. Once the shell is peeled away, you will have a firm, fully cooked egg.
Soft Boiled
Soft boiled eggs are made the same way as hard boiled eggs but the eggs are only boiled for around 6 minutes to create a liquidy inside.
Poached
Poached eggs are made by using two methods:
Heat water and a small amount of vinegar in a pot and then crack the egg into a bowl. Then, shake around your pot as to create a “whirlpool” and add the egg. The whirlpool will make all the ends of the egg come towards the center to make a sort of sphere of egg. Cook in the water for 5 minutes.
Heat water and a small amount of vinegar in a pot and crack egg into a strainer. Let some of the loose egg whites drip out of the strainer and then dip strainer into water. Cook for around 5 minutes.
It is almost impossible to get sick of eggs, as they can be made into many different things. For breakfast eggs can be made into a frittata, an omelette, a breakfast sandwich, french toast, or just cooked in one of the many ways listed above. Eggs are also a great add on for many lunches or dinners. Add an egg on top of any bowl, avocado toast, sandwich, or salad.
Eggs are such a nutritious source of protein that it would be silly to continue to neglect them in the back of your jam packed fridge. Next time you are staring indecisively into your fridge, reach for the eggs and get cracking.