Today we have a guest post from Suzanne Farrell MS, RDN. Suzanne is a Registered Dietitian and the Owner of Cherry Creek Nutrition, Inc. She is the Nutrition Coach on KWGN CW2′s Daybreak and a former Spokesperson for the Academy of Nutrition and Dietetics, as well as the Colorado Dietetic Association. She started Cherry Creek Nutrition, Inc. in 2002 and her passion is to share nutrition knowledge and experience to help others make practical, personalized and doable lifestyle changes. Her philosophy is to combine nutrition science with the art of living a healthy and happy life! Various fad diets come and go and Suzanne specializes in helping others discover a way of eating that is truly right for them. She earned a degree in Dietetics from Miami of Ohio and went on to earn a Master’s in Nutrition Science from CW Post in New York. As a mother of two children she loves creating and discovering deliciously quick and healthy ways of eating and meal planning.
Growing up I used to love soft- boiled eggs, otherwise known as “Egg-to-Dip”. No one made them more perfectly than my Dad and I looked forward to them every weekend. Now, my 2 girls love them for breakfast or dinner! From the colorful egg holders to the art of gently cracking open the top and dipping toasted pieces of 100% whole wheat bread. For kids it is simply fun and delicious, but for me as a mom and a Dietitian, it is an extremely nutritious start to the day!
Eggs are loaded with nutrition, containing about 70 calories and 7 g of high quality protein. A goldmine of nutrition is actually found in the yolk, which contains vitamin D, choline (an important nutrient for brain function as well as heart health), and lutein and zeaxanthin, two antioxidants that help protect against cataracts and macular degeneration. It may even prove to be helpful for weight loss as research has shown increased satiety with eggs for breakfast as well as a reduction in total caloric intake the rest of the day.
How to make the perfect Soft-Boiled egg:
• Fill pot with water high enough to cover the egg and bring to a boil
• Carefully place egg in the boiling water using a spoon
• Boil for about 2 minutes, rotate gently with spoon, and let sit for another 3 minutes. Remove from heat and take egg out of water and place in egg holder or shot glass.
• Crack top of egg with a spoon, peel shell 1/2 way, slice off the top (eat that part!) and ready for dipping
Are Brown Eggs More Nutritious Than White?
No. The breed of the hen determines the shell color. White eggs simply come from hens with white earlobes and brown eggs come from hens with red earlobes. Brown eggs are more expensive because brown hens are larger than white hens and therefore require more food, which means a higher cost.
For more information from Suzanne Farrell MS, RDN- Owner of Cherry Creek Nutrition, Inc., visit her website www.cherrycreeknutrition.com.