'Egg' ceptional Eating !

  If your house is anything like mine, there are lots of coloured eggs at Easter.

Do you throw them out?

I hope not (that is if they were kept in the fridge)!

It may feel a little odd eating a blue polka dot egg, but the benefits are too numerous to let them go to waste.

For years, eggs were labelled as bad, fat laden cholesterol bombs.

The truth is, those little round wonders are one of the most nutritious foods you will find.

Not only are they an excellent source of protein, they are loaded with minerals, vitamins, good fats, and anti-oxidants.

They contain small amounts of every mineral & vitamin required by the human body.

They are incredibly versatile and their compact size makes them perfect for eating on the go.

Eggs have always been a controversial food and there will be people who will tell you to avoid them all together for various reasons.

For the record, I am not a vegetarian.I eat as much plant-based food as possible but I do eat animal protein.

There.  Now I’ve said it, let’s move on and focus on the benefits.

If you are going to eat animal protein, this is one of the better choices as fish can contain mercury and PCBs.

Did your mother ever tell you to eat something because it was brain food??

Well, eggs contain Choline which is used in many key chemical reactions in the body.

Just a few of the benefits of Choline include, it’s essential role in the central nervous system and for the development and health of brain cells, energy levels and muscle movement.

Choline helps with liver function and prevents the build-up of fat in the liver. One of it’s biggest role is it’s help in the process of methylation which is used to create DNA.

I could write an entire blog on Choline (and I probably will).

You need Choline but most people do not get enough of it. One egg provides you with 1/3 to ¼ of the daily requirement.

Almost all of an egg's nutrients are found are in the yolk as the white is mostly protein.

Two of the nutrients found in the yolk, Lutein & Zeaxanthin; are antioxidants that protect the eyes.

As for the concerns about cholesterol, just because a food contains cholesterol, it doesn’t mean it will raise your levels.

Your liver produces cholesterol and when you consume it, your liver produces less. In fact consuming more, can raise your HDL (good cholesterol)

If you are going to eat eggs, buy the highest quality you can afford. Conventional eggs have been linked to some cases of salmonella

Look for free range/cage free & pastured. Not only is it better for the animal’s welfare, eggs from those raised in factories and fed grain, lose some of their nutritional strength.

One medium sized egg contains:

77 calories

6 grams of protein

5 grams of fat. Your body needs fat!

Eggs are incredibly versatile. They’re great for breakfast as the fat and protein combination can help reduce body fat.


Here is a great portable breakfast option that you can make ahead.

Veggie & Cheese Mini Omelette “Muffins”


  • 4 cups broccoli florets
  • finely chopped peppers, spinach, mushrooms
  • 5 whole large eggs
  • 1 1/4 cup egg whites
  • 1/4 cup good grated cheese like pecorino romano or grated reduced fat cheese
  • 1 tsp olive oil
  • salt and fresh pepper
  • cooking spray

- you may also add finely chopped peppers, spinach, mushrooms


Preheat oven to 350°. Steam broccoli until tender (about 6-7 minutes).

Lightly sautee other vegetables to soften.

When broccoli is cooked, crumble into smaller pieces and add to other vegetables. Add olive oil, salt and pepper. Mix well.

Spray a standard size non-stick cupcake tin with cooking spray and spoon vegetable mixture evenly into tins.

In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper. Pour into the greased tins over vegetables until a little more than 3/4 full. Serve warm or store in an airtight container in the refrigerator to enjoy during the week.