Eggs are an excellent food because of their high protein content, low cost and readily available. They are extremely versatile and are used throughout the kitchen, either served alone or as an ingredient in a prepared dish.

PARTS OF THE EGG

• Shell - The outermost covering of the egg. It prevents microbes from entering and moisture from escaping, and also protects the egg during handling and transport.
• Yolk – The yellow portion of the egg. It constitutes just over 1/3 of the egg and contains 3/4 of the calories, most of the minerals and vitamins and all the fat.
• Albumin – The clear portion of the egg. It is often referred to as the egg white. It constitutes about 2/3 of the egg and contains more than half of the protein and riboflavin. Egg whites do not contain cholesterol and are often added to egg dishes such as omelets to reduce total fat content.

Egg freshness is determined by placing the egg in water. Fresh eggs will lie flat, older eggs will float upright. This is due to the “air sac” in the egg. The older the egg is, the bigger the air sac.

APPLYING VARIOUS COOKING METHODS

Dry-Heat Cooking Methods:

Baking:

• Shirred Eggs – Also referred to as baked eggs. They are prepared in individual ramekins or baking dishes. Ingredients such as breakfast meats or vegetables are added to the ramekins. Then the egg is placed over the top and baked in the oven.
• Quiche – Consist of an egg custard (eggs, cream or milk and seasonings) and fillings baked in a crust.

Sautéing:

• Scrambled eggs – Are eggs whisked with seasonings and then sautéed.
• Omelets – They begin as scrambles eggs then are either folded around or filled with a warm savory mixture.
• Frittatas – They are essentially open-faced omelets.

Pan-Frying:

• Pan-fried eggs – Are commonly referred to as (sunny side up, over easy, over medium, or over hard).
• Basted eggs – Are cooked over low-heat with the hot butter from the pan spooned over them as they cook.

Moist-Heat Cooking Methods:

In-Shell cooking (simmering) – The difference with soft-cooked eggs (also called soft-boiled) and hard-cooked eggs (also called hard-boiled) is time. Both refer to eggs cooked in their shell in hot water.

Despite the word “Boiled”, in their names, the eggs cooked in the shell should never be boiled. Boiling toughens eggs. The eggs should be simmered. Soft-cooked eggs are simmered for 3-5 minutes; hard-cooked eggs may be simmered for as long as 12-15 minutes.

Procedure:

1. Fill saucepan or stockpot with sufficient water to cover the eggs. Bring water to a simmer.
2. Carefully lower each egg into the simmering water. Simmer uncovered for appropriate time.
3. Lift each egg out of water with a slotted spoon and place in an ice bath. When the eggs are cool enough to handle, peel them and serve.

Poaching – When poaching eggs always use cold eggs. A cold egg stays together better when dropped into the hot water. The water for poaching is help at approximately 200*F, a gentle simmer.

Procedure:

1. Fill saucepan or stockpot with at least 3 inches of water. Bring water to a simmer.
2. One at a time crack egg into a small bowl or cup. gently slide the egg into the simmering water abd cook for 3-5 minutes.
3. Lift the egg out of the water with a slotted spoon. Trim any ragged edges with a paring knife. Serve immediately.

Poaching egg

Poached egg in ice bath

The best way to use poached eggs: Eggs Benedict with Hollandaise sauce

This Weeks Recipes: Basic Egg Recipes

Fried Eggs

Servings: 2

INGREDIENTS:

• 4 eggs whole
• Clarified butter

PROCEDURE:

1. Break the eggs into a bowl; make sure not to break the yolk.
2. Preheat a sauté pan with clarified butter to medium high heat.
3. Slide the egg into the pan and cook over medium high heat until the white is cooked and the yolk is soft, for “Sunny side up”.  Flip the eggs and cook for a minute for “Over easy”. Continue to cook for “Over medium” and “Over hard”.

Poached Eggs

Yield: 1 serving

INGREDIENTS:

• Water for pot
• 1 tsp salt
• 1 fl oz vinegar
• 2 eggs

PROCEDURE:

1. Bring the water to a simmer, add the salt and vinegar.
2. Crack one egg into a cup and carefully add it to the water. Repeat with the other egg.
3. Cook the eggs to the desired doneness, approximately 3 to 5 minutes. Remove them from the water with a slotted spoon and serve as or carefully lower them into ice water and refrigerate for later use.

Soft Boiled Eggs

Servings: 2

INGREDIENTS:

• 4 eggs, whole

PROCEDURE:

1. Place the eggs in a pot and cover them with hot water
2. Bring the water to a boil, turn down the heat to simmer, boil the eggs for 3-5 minutes from this point forward.
3. Shock the eggs in cold water to stop the cooking and cool.  Peel as soon as possible.

Hard Boiled Eggs

Servings: 2

INGREDIENTS:

• 4 eggs, whole

PROCEDURE:

1. Place the eggs in a pot and cover them with hot water.
2. Bring the water to a boil, turn down the heat to simmer, boil the eggs for 10-12 minutes from this point forward.
3. Shock the eggs in cold water to stop the cooking and cool.  Peel as soon as possible.

Scrambled Eggs

Servings: 2

INGREDIENTS:

• 4 eggs, whole
• Season to taste
• Clarified butter as needed

PROCEDURE:

1. Break the eggs into a bowl, season and whip them just before cooking.
2. Preheat a sauté pan with clarified butter to medium high heat.
3. Add the egg mixture and cook the eggs, stirring with a wooden spoon, until cooked to desired doneness.

Omelet

Servings: 4

INGREDIENTS:

• 8 eggs, whole
• Season to taste
• Pre-cooked fillings as needed
• Clarified butter as needed

PROCEDURE:

1. Break the eggs into a bowl, season and whip them, just before cooking. Preheat a sauté pan with clarified butter to medium high heat.
2. Add the egg mixture and stir with a wooden spoon, constantly moving the pan back and forth until the egg has slightly coagulated. Pull cooked egg from the sides of the pan toward the center, allowing raw egg to run underneath. If desired, add pre-cooked filling or herbs at this point.
3. Flip one side of the omelet toward the center with a spatula. Slide the omelet onto a plate so that it lands folded in thirds with the seam side underneath.

Suggested fillings – Pre-cooked mushrooms, spinach, peppers, onions, diced ham; Finely grated cheese.  Omelet aux fine herbs:  chopped parsley, chives, and tarragon

Frittata – Farmer Style Omelet

Servings: 4

INGREDIENTS:

• 4 oz bacon, diced
• 2 oz onion, diced
• 8 oz potato, par-cooked, diced
• 8 eggs, whole
• Season to taste
• Clarified butter as needed

PROCEDURE:

1. Cook the bacon in a sauté pan until the fat is rendered. Add the onions and sauté for 1 minute; add the potato and sauté until lightly browned.
2. Break the eggs into a bowl, season and whip them. Add the egg mixture and stir with a wooden spoon.
3. Place the pan into a preheated 350 degrees oven and cook until the egg has coagulated, remove the pan and serve.
4. Other par-cooked vegetables may also be added to this preparation.

Soufflé Omelet

Servings: 4

INGREDIENTS:

• 8 eggs, whole
• Season to taste
• 2 oz   cheddar cheese, grated
• 1 tsp chives, sliced
• Clarified butter as needed

PROCEDURE:

1. Separate the eggs, beat the egg yolks, and season to taste.
2. Add the grated cheese and chives and fold in.
3. Beat the egg whites to medium soft peaks, fold the egg whites into the yolks.
4. Pour the batter into a preheated buttered pan and bake at 400 degrees until the egg has set, but not dry.  Serve immediately.

Crepes

Yield: 30 each

Ingredients:

• 6 eggs, whole
• 6 egg yolks
• 12 fl oz water
• 18 fl oz milk
• 6 oz granulated sugar
• 1 tsp salt
• 14 oz flour
• 5 oz unsalted butter, melted 
clarified butter as needed

Methods:

1. Whisk together the eggs, egg yolks, water and milk. Add the sugar, salt and flour; whisk together. Stir in the melted butter. Cover and set aside to rest for at least 1-hour before cooking.
2. Heat a small sauté or crepe pan; brush lightly with clarified butter. Pour in 1-1 1/2 fl oz of batter, swirl to coat the bottom of the pan evenly.
3. Cook the crepe until set and light brown, approximately 30 seconds. Flip it over and cook a few seconds longer. Remove from the pan. Repeat this process until all the batter is used.
4. Cooked crepes may be used immediately or covered and held briefly in a warm oven.

Variations:

• Savory Crepes – Reduce the sugar to 1 tablespoon. Substitute up to 5 oz buckwheat flour or whole-wheat flour for an equal amount of the all-purpose flour if desired.
• Savory Crepes Florentine – Fill Savory Crepes with creamed spinach topped with Mornay sauce.

Bacon on Sheet Pan

Yields: 4 Servings

Ingredients:

• 16 Bacon slices 
parchment paper

Methods:

1. Pre-heat the oven to 375°F.
2. Line a half pan with parchment paper. Layout bacon slices on the parchment paper.  Cook in oven until desired doneness is achieved.



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Probably the most consumed and most popular of all carbohydrates among Americans is bread. Americans consume far too much bread, and the negative effects of its consumption are manifest in poor health and excess weight. Americans also consume the wrong kinds of bread.

Ezekiel Bread from “Food For Life”, is made from six organic grains and legumes; whole wheat, malted barley, whole millet, whole barley, whole lentils, whole soybeans, and whole spelt , which are sprouted and then combined together to make a bread.

Not only does the sprouting process create a more easily digested food, but it also creates a whole protein that closely parallels the protein found in milk, eggs and whey. Ezekiel Bread has 18 amino acids, all from vegetable sources and naturally balanced.

Even better, the ingredient list is short (always a good sign), containing only 10 whole, natural ingredients.

Ezekiel 4:9 Bread is low on the glycemic index, making it an excellent bread choice for people who are trying to eat more healthy, complex carbohydrates, as well as diabetics.

Typically, low-glycemic foods are better for diabetics and people trying to lose weight because they discourage blood sugar spikes associated with higher gylcemic foods.  Whole grains and foods that are lower on the gylcemic index have been shown to reduce the incidence of Type II diabetes and to help control Type I and II diabetes, hypoglycemia and hypertension. Low Glycemic, high fiber, whole grain foods may also be helpful in reducing the risk of heart disease.

The sprouting process creates maltose, a grain sugar which is the slowest absorbing sugar in the human body. This produces a lower glycemic response, making it ideal for people who are trying to lose body fat or control their blood sugar (such as diabetics.)

Ezekiel bread is sold frozen, typically in your grocer’s freezer case. I personally prefer it toasted, since I think the toasting process enhances the flavor and creates a very light, crunchy texture to the bread which is almost unparalleled by any other whole grain bread on the market.

I typically eat it as toast in the morning, with some natural peanut or almond butter. It also makes a very good sandwich bread. However, I’ve found that it benefits from a light toasting to give it a little structure and additional flavor.

Is Ezekiel 4:9 Bread Gluten Free?
While the base Ezekiel 4:9 sprouted grain bread products are not gluten-free, Food for Life does off a line of gluten-free breads.

For all of your bread needs, consume only, “Food for Life’s Ezekiel 4:9″, organic sprouted whole grain products (e.g., original, sesame, and cinnamon raisin loaves; rolls; English muffins; and tortillas). Use this bread to make bread crumbs for meatloaf and meatball recipes.

By Holly Rigsby of FitYummyMummy.com

You already know this Moms & Dads….Breakfast is the most important meal of the day for everyone, but its even more important for our children.

They NEED essential nutrients to be active, alert and energized in the morning. Not just energy for a healthy Body but Energy for a healthy brain so our kids can….

* Concentrate and stay alert
* Solve problems and remember important information
* Be creative and imaginative
* Learn fundamental skills

This is why a healthy breakfast is so important – yet many of the quick and easy breakfast choices are filled with empty calories – mainly SUGAR.

Today, it is estimated that we (children and adults) consume around 1/4 to 1/2 pound of sugar each and every day – and this adds up to total of around 90 to 180 pounds of sugar going into our bodies every year!

The key to making your children’s mornings successful is Planning Ahead. Keep breakfast choices simple which lends to FAST meal prep with flexibility built in – so the kids are able to have a variety of options, keeping breakfast fun and healthy!
Breakfast suggestions:

• Quality protein — eggs, nuts, nut butters, yogurt, milk
• Healthy carbohydrates (think Fiber and Fruit)

Choose carbohydrates high in Fiber. Whole grains in the form of high fiber, low sugar cereals, waffles, English muffins, wraps, breads. Kashi products are great – of you do not have access to Kashi – simply compare labels – avoid products that are loaded with added sugars, artificial ingredients, high fructose corn syrup and those with 1 gram or Less of fiber.

When you approach breakfast for your children in this manner — it is easy. Just have a couple food items on hand so you can mix and match. ALL food choices are natural, simple and FAST to prepare. No excuses.

Too often we make it hard on ourselves by trying to PLEASE our children. Well our children need us to set the example and take control by giving them Healthy Options – for many children do not know what is good for them.

By Holly Rigsby of www.FitYummyMummy.com

I love pancakes, even more whole wheat pancakes. This is a great morning get up and go breakfast. You can make these ahead of time, refrigerate them or freeze them.

If you are in a hurry just grab a couple of them and you have the protein and complex carbohydrates, your body needs first thing in the morning, ready to go out the door.

Never leave home without your breakfast!

Ingredients:
1 1/2 cup whole wheat flour
2 scoops of protein powder
1 tsp. baking powder
2 egg whites
1 tbsp. coconut oil
1 cup fat-free milk
pinch of salt
1 cup fresh blueberries

Place all ingredients in a mixing bowl, except blueberries. Mix well. Fold in Blueberries.

Spray a nonstick skillet with cooking spray. Add pancake mixture to skillet and create approximately 5″ round pancake.

Once you see bubbles on top of pancake, flip and cook the other side. It should take approximately 2-3 minutes per side.

makes 9-10 (5″ pancakes) serving size 2-3 pancakes

Serve with natural organic maple syrup or sugar free syrup, and a big glass of fat-free milk.

How to Video

Oatmeal & Protein Pancakes

4 egg whites
1/2c whole grain oats
1 scoop protein powder
1 tbsp. vanilla extract
1 tbsp. natural peanut butter
2 tbsp. (sugar free) syrup

Mix: all ingredients in bowl. Set syrup aside.

Heat non-stick skillet. Coat with cooking spray.

Pour in pancake mixture, and cook 2-3 minutes per side. Till pancakes feel firm, not runny.

Enjoy with (sugar free) syrup.

Egg White Omelete & Vegetables

5 egg whites
1 yolk
1/2c spinach
1/2c tomatoes
1/2c onion

Spray non-stick pan with olive oil spray. saute vegetables, till onion is translucent.

Add salt & pepper to taste.

Pour egg whites & yolk over vegetables. Let the eggs set up a little and flip it good!

Good Morning! Enjoy