Encouraging Health and Happiness

Good Eggs



I’ll make this simple.  Eggs are good for you!  They are good for your heart, eyes, brain, they fight against cancer (specifically colon cancer) and bad cholesterol (LDL) .  They help you digest fat and proteins .  Eggs also help you build healthy hair, nails and skin. 


Want to know how?  And why how they got framed in the past with bad cholesterol?  Read on my friends  J


Curried Egg Salad

Curried Egg Salad http://www.101cookbooks.com


Curried Egg Salad Recipe

Use any type of onion you like here, I’ve done this version of egg salad using yellow, white, and in this version I had a tiny red one on hand, so I grabbed for that.

5 good quality eggs
1 1/2 teaspoons curry powder (your favorite)
3 tablespoons plain yogurt
2 big pinches of salt

1/2 small onion, chopped
1/2 medium apple, chopped
1/4 cup pecans, toasted and chopped
1 small bunch of chives, minced

First off, you need to boil the eggs properly (the key to good egg salad!). Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking and place them in the ice bath for three minutes or so – long enough to stop the cooking.

While the eggs are boiling and cooling, combine the yogurt, curry powder and salt in a tiny bowl. Set aside.

Crack and peel each egg, and place in a medium mixing bowl. Add the curried yogurt, onions, apple, pecans, and chives. Now mash with a fork. Don’t overdo it, you want the egg mixture to have some texture. If you need to add a bit more plain yogurt to moisten up the mixture a bit, go for it a bit at a time. taste and add more salt if needed. Enjoy as-is, or served wrapped in lettuce, with some spelt crackers, salad greens, or in a wrap!

Serves 3-4

Good for the heart:   A study of 118,000 people reported in the Journal of the American Medical Association   In 1999 was conclusive :  

“ We found no evidence of overall significant association between egg consumption and heart disease.  In fact people who ate 5 or 6 eggs a week had lower risk of heart disease than those who ate less than one egg / week.  The researchers led by Walter Willet at The HARVARD SCHOOL OF PUBLIC HEALTH  cited a host of reasons fresh eggs prevent heart disease.. including Antioxidants, carotenoids, vitamins, omega 3 fats and good effects of blood sugar and insulin.



Sparking 3 decades of of unjustified fear?  Dr.  Kilmer McCully , expert on cholesterol metabolism states : “ real eggs weren’t to blame – the studies used dehydrated eggs- which are liquidized, pasteurized and spray dried – found mostly in processed foods.  The cholesterol in powdered eggs and powdered milk is oxidized and causes atherosclerosis (heart attacks). 


“ Fresh eggs by contract are a nutritional bonanza”  States Nina Planck – author of  Real Food

  Above all eggs are a fine source of inexpensive protein.  In fact , the ratio of amino acids in eggs is so close to the ideal human needs for proper  nutrition.  So what makes them so good?


  1. Lecithin – Found in every human cell, lecithin helps the body digest fat  and cholesterol, Lecithin is the source of choline.
  2. Choline –   A B vitamin like agent vital to the fetal brain.  Eggs contain many anti- oxidants
  3. Antioxidants – Glutathione , which helps other antioxidants fight cancer and prevents oxidation of LDL (bad cholesterol)
  4. Yolks – Rich in antioxidants carotenes, lutein and zeaxanthin, which is good for the eyes and fight colon cancer.
  5. Lutein – Is more easily absorbed than Lutein in Spinach.
  6. Egg Yolk – has the highest concentrations of biotin- a B vitamin essential for healthy hair, skin and nerves of any food.  Biotin is vital for digestion of fat and protein
  7. Nutrient Betaine – is also abundant in eggs – reducing homocysteine . the amino acids that causes hardening in arterial walls (heart attacks)




Eggs from pasteurized birds are far superior to those from hens raised indoors.  Pastured yolks are a rich yellow from beta carotene , found in plants.  They have more monounsaturated fat. (Learn about good and bad Fats at the Feb 8th workshop)

Also have Vitamins A & E, folic acid, lutein and betacarotene than INDOOR EGGS .


Pastured eggs are richer in Omega 3 fats – which prevent obesity , diabetes, heart disease and depression.  Ratio of Omega 6 to Omega 3 is ideal (1:1)  .  Indoor eggs have almost twenty times more Omega 6 than Omega 3  = not good


 If you can’t find pastured eggs.. barn raised birds  – (NOT IN CAGES) fed omega 3 , are second best.


Basically Eggs are Great !  Don’t eat anything but the real thing.  Fresh whole eggs from happy hens, eating bugs and grubs .. outside on green grass! 


Oh – and check those labels, be skeptical of eggs in processed foods.



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