Being a Caregiver
Giving Bad Habits the Boot!
St. Patty's Day Feast
Great Easter Recipes
The Value of Eggs
Cooking Q and A
Keto: Going, Going, Gone
A Letter from Dreamfields
Are You a Busyholic?
Panel: Being Remembered
The Perfect Pedicure
Making Beautiful Easter Eggs
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With Easter right around the corner, we think this is an eggcellent time
to talk about the real nutrition behind one of the basic staples of the low
carb diet — EGGS!
Most of you already know the basics — that eggs are one of nature's most nutrient
dense foods. One large egg contains only 71 calories, yet offer up a healthy
6 grams of protein and only 1/2 gram of carbohydrate! And they provide many of the
essential vitamins and minerals you need! But let's talk about that protein... here's
something you may not know...
Eggs are a source of protein so high
in quality that it forms the standard for measuring the protein quality of
Eggs have a biological value (efficacy with which protein is used for growth) of 93.7%.
Comparable values are 84.5% for milk, 76% for fish, and 74.3% for beef. Eggs really are
the best protein money can buy!
And here are a few other great egg facts:
- Eggs are an excellent source of the B Vitamin folate. Research has shown that neural
tube defects in babies are reduced when women have an adequate folate intake before
becoming pregnant and in the first few weeks of pregnancy.
- Eggs yolks provide carotenoids (lutein and zeaxanthin) which may reduce the risk of
cataracts and age-related macular degeneration.
- Eggs are among the few food sources of Vitamin D and Vitamin K.
- Eggs are an excellent source of choline, an essential nutrient which plays a
role in brain development and memory. One large egg provides almost half the daily
- Eggs remain one of the world's most delicious, nutritious, and
affordable "fast foods".
- Eggs contain almost every essential
vitamin and mineral needed by humans (Sorry, no vitamin C in eggs. Chickens, unlike
humans, can produce their own vitamin C and don't need to get it from the diet.)
USDA Egg Carton Labeling:
If you have a carton that shows a USDA grade shield, did you know that you can
determine the date the eggs were packed?
About one-third of the nation's table eggs are packed under USDA's voluntary grading
service. This service provides consumers qualified third-party assurance that the
eggs they buy are the grade marked on the carton at the time the eggs are packed and
that the plant processing equipment, facilities, sanitation, and operating procedures
are continuously monitored by a USDA grader. And in most cases, eggs graded by USDA
(eggs identified with the USDA grade shield) cost the same as eggs without the USDA
grade shield... so look for it!
USDA Carton Stamping tells When and Where the Eggs are Packed:
When the USDA grade shield is present on the carton, the carton must also be labeled with
the date and location of where the eggs were packed. You can also use this
information to learn more about the eggs you're buying. This information is typically
stamped onto one end of each carton of eggs. An example of a date and location code is
shown in the picture at left.
These cartons are marked to identify the company and location where the eggs were
packed, and the date that the eggs were washed, graded, and placed into the cartons.
In addition, most packers also provide a code date that indicates the last date the
eggs should be sold at retail, (or used by you, the consumer.) Let's look at what
Egg processors typically print dates commonly called "Code Dates" on cartons for
purposes of rotating stock or controlling inventory. "EXP", "Sell By", "Best if Used Before"
are examples of terminology used for code dating. Use of code dates on USDA graded
eggs is optional, however, if they are used, certain rules must be followed.
If an expiration date is used, it must be printed in month/day format and preceded by the
appropriate prefix. "EXP", "Sell By", "Not to be sold after the date at the end of the
carton" are examples of expiration dates. Expiration dates can be no more than 30 days
from the day the eggs were packed into the carton.
Another type of code dating used indicates the recommended maximum length of time that
the consumer can expect eggs to maintain their quality when stored under ideal conditions.
Terminology such as "Use by", Use before", "Best before" indicates a period that the eggs
should be consumed before overall quality diminishes. Code dating using these terms may
not exceed 45 days including the day the eggs were packed into the carton.
The expiration date in this example is "Aug 25".
USDA assigns a plant number to each official plant where eggs are packed under USDA's
grading service. This number is always preceded by the letter "P" and must be stamped or
pre-printed on each carton. The plant number in this example is "P1380."
The day of the year that the eggs are processed and placed into the carton must also be
shown on each carton with the USDA grade shield. The number is a three-digit code that
represents the consecutive day of the year. For example, January 1 is shown as "001" and
December 31 as "365." Typically, eggs are packed within 1 to 7 days of being laid. The
pack date in this example is "218", meaning that the eggs were packed on the 218th day of
the year, or in this example, August 5. If your carton shows a USDA grade shield, you
can determine the date that the eggs were packed from the carton date code.
Buying and Storing Tips
Only buy refrigerated eggs with clean, unbroken shells.
It is best not to wash eggs before storing or using them. Washing is a routine part of
commercial egg processing and the eggs do not need to be rewashed.
At home, keep raw eggs in their original carton on an inside shelf in the refrigerator
(40?F). For best quality, use within 4 to 5 weeks of the pack date or 3 to 4
weeks of purchase.
Use hard-cooked eggs within 1 week of cooking.
Keep hard-cooked eggs (in the shell or peeled) in the refrigerator (40 ?F). Use within 1
week after cooking.
Allow no more than 2 hours at room temperature for eggs, egg mixtures, and
cooked egg dishes.
Store eggs in their carton on an inside refrigerator shelf, not on the door.
Most eggs sold today are infertile; roosters are not housed with the laying hens. Shell
color depends on the breed of the hen. Yolk color depends on the feed the hen
consumes. There is no nutritional difference between fertile and infertile eggs, brown- and
white-shelled eggs, or pale or dark egg yolks.
How to Separate Eggs:
If you're anything like my husband, you can't separate an egg to save
your life... (you're not reading this, are you Rich?) Well,
help is here. Let's take it by steps:|
To separate an egg, crack the egg on the edge of a bowl and open it up over
a smaller bowl, holding the larger half-shell beneath the smaller one.
Carefully let the yolk settle into the lower shell. As you do this, the white
will spill out into the bowl below.
- Transferring the yolk to the smaller half of the shell, let the rest of the
white spill into the bowl.
- Transfer the yolk one more time, then place the yolk into a separate bowl.
- It's a good idea to separate eggs one at a time into a small bowl and then
transfer the separated egg into a larger bowl. This way, if some shell or yolk
should fall into the white, it is easier to remove it. This is important,
because if you're going to whip the whites the fat from the yolk will prevent
- If you have a lot of eggs to separate, try this: Simply pour the cracked egg
into your hand and let the white slip between your fingers into the bowl.
The yolk remains behind.
Copyright © March 2005 Low Carb Luxury