The incredible edible egg. Breakfast staple, bakers friend, chicken embryo. If you are like me, following a whole foods, healthy protein and fat rich diet, while restricting your sugars, grains, and starches- you probably eat a lot of eggs. Sometimes, even I get tired of eggs at breakfast. Sure you can scramble, you can fry (in bacon grease even), you can poach, boil, or make an omelette or frittata. But if that variety isn't cutting it anymore- here's a few more ways to incorporate the nutrient rich egg yolk into your daily life.
Egg yolks are the most nutrient dense part of the egg, weather it be chicken, duck, goose, quail or any other kind of egg you like to eat. Egg yolks are rich in B vitamins, folate, Beta-Carotene, Vitamin A, Vitamin D, Calcium, Phosphorus and Selenium plus loads of brain nutrients choline and lecithin. The yellower the better, so get your yolks from happy chickens that root around eating bugs, seeds and things, not soy feed. Bonus, eggs from birds fed their natural diet (not soy or corn feed) are rich in omega 3 fatty acids.
Not to worry about the cholesterol and saturated fats in egg yolks, modern science is telling us that sugar, refined carbohydrates and transfats are a more deadly culprit in causing heart disease.
Studies have shown that eating a breakfast high in protein, especially with eggs, can help with weight loss, and a high protein breakfast will set you up for a day without sugar & carb cravings and crashes, full of healthy energy, clear thinking mind and even blood sugar, but don't stop at breakfast. Eat your yolks any time of day.
here's some ideas to get you started. Have others? Please share!
1. Make Mushroom Gravy (or add it to any gravy you like)
2. Make Craving Killer Hot Cocoa- whip up an egg yolk with your cocoa powder, add hot milk or water and a splash of coconut oil! Frothy chocolatey goodness- kills a sugar craving in a hurry.
3.Make Egg Nog- not just for the holidays anymore!
And you don't need to add the alcohol if you just want a nourishing delicious drink. I prefer my nog warm, but I think I'm the only person who does. But here's a quick and dirty and delicious dairy free nog.
Warm in a sauce pan:
2 c almond milk
1/2 c coconut milk or cream
Whisk in 4 egg yolks
Beat 2 egg whites until soft peaks form, and fold those into the nog just before serving.
Top with generous and fresh ground nutmeg, clove and cinnamon to taste.
You may sweeten this if you like with stevia, honey, cane sugar etc.
4. Stir into soup!
Any soup is enhanced by dropping a fresh egg yolk into the steaming hot bowl of broth. Stir it around, or leave it be. It adds body, flavor and nutrients to any soup. Here's a recipe for Avgolemono soup- Greek egg and lemon soup.
5. Make hollandaise sauce. Top veggies with this deliciate and delicious and nutritious sauce.
6. Make custard- pumpkin or coconut, or even herbal infused custard (lavender is delicious!)
7. Stir into hot cereal. If you still like a hot bowl of 7 grain cereal on cold winter mornings, one way to up the nutrient content and protein content of your breakfast is to stir that yolk right into the hot steaming cereal in the bowl. One or two yolks according to taste. You can do this with whole beaten eggs as well.
8. Make mayonnaise. Bacon mayo is even better than regular, or lard. Just don't use corn, soy or canola oil to make it. If you like, you can be creative and add garlic, black pepper, basil or lemon and mint for delicious flavored aioli.
or you can put it in your hair. Yup, thats right. Egg yolks in your hair. It makes an amazingly conditioning hair treatment all on its own, but I like to add some honey, and a touch of coconut or jojoba oil to the egg, whip well, and apply generously to damp hair and leave on for an hour or so (you can add a drop of lavender, rosemary or other essential oil if you desire.) Rinse thoroughly, but don't shampoo it out, else you loose many of the conditioning benefits of the treatment.
Now, enjoy your eggs!