The Incredible Edible and Healthy Egg


If I had to pick the top 3 inexpensive nutritional foods they would be eggs, potatoes, and rice. You could feed a family well with these three foods as the basis of your weekly grocery shopping and your weekly menu. These three foods can help stretch a small portion of meat to feed a family. They are incredibly versatile as well.

Over the next few weeks I will explore all three of these foods and share some delicious yet low cost recipes using them. I am going to start with eggs.


Over the years the egg has gotten a very bad and mostly false rap from the food police.

Eggs are both convenient and highly nutritious. Eggs are low in calories too. A small egg has around 54 calories; and a large egg around 72.

At least right now, they are also relatively inexpensive too.

First, let’s look at nutrition.

Eggs are an excellent source of high quality protein. According to the Weight Loss for All website, “Egg protein contains all the essential amino acids in the exact proportions required by the body for optimum growth and maintenance of lean, metabolically active muscle tissue.” The entire article is very short and is an excellent read. I recommend you do read it.

Eggs also contain: B12, C, D, E, and K. Eggs also contain infection fighting vitamin A. As if all this is not enough, they also contain iron and zinc. And for improved brain function the egg contains choline too.

All of this in that itsy-bitsy, teeny-tiny little hard shell. And it fits neatly in the palm of your hand too.

Eggs are also very filling. They make you feel full longer.

The Cholesterol Myth

For many years doctors and nutritionists told us eggs were bad because eggs have a lot of cholesterol. The theory was that the cholesterol in food was passed on to us when we ate it. If you remember from my post on the lipid hypothesis, a theory is just a tentative explanation needing investigation.

Well, long story short, many in the health community acted as if the theory was true before the research was done. So a lot of people were scared off eggs since they are high in cholesterol and the health/doctor noise machine in this country is so very, very loud.

But as the research trickled in, lo and behold it showed that just because a food is high in cholesterol does not mean that cholesterol is passed on to us.

Of course the scare stories were much more fun for the media to showcase. So few of us heard the great news that eggs are now OK to eat again.

The web site Health Diaries, states, “According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.”

In fact, when eaten in moderation, 2 a day, they do not have a negative impact on cholesterol.

Other health benefits of eggs according to Health Diaries include they have good fat in them, they may help eye health, may prevent breast cancer, and they promote healthy hair and nails.

So, unless you have other health problems or issues and are under a doctor’s care, you should have no problem with eating eggs a few times a week.

Featured Recipe    Soft-Boiled Eggs on Toast 

I remember as a very, very young child my mother making soft boiled eggs with toast for breakfast. She rubbed a fresh clove of garlic on the toast. I remember that aroma so well. I loved it then. And I still love it today. After rubbing with garlic she would butter the toast. Then she would cut the toast into long thin strips and we would dip them into the soft egg. It is still one of my very favorite breakfasts.

Today’s featured recipe is inspired by those memories and by a piece in an issue of Martha Stewart’s magazine, Everyday Foods.

This recipe can be served for breakfast, lunch or dinner.

This is what you need for 3 people:

3 eggs at room temperature

3 slices whole wheat bread

8 ounces fresh spinach

1 clove garlic

1 tablespoon butter

Salt & pepper – optional


Here is what you do:

Fill a pot with water deep enough only to just cover the eggs. Bring it to a gentle simmer. You do not want a full boil. When you start to see little bitty bubbles form on the bottom of your pan, that is when you put the eggs in.

Using a slotted spoon add the eggs, then cover.

Take the pot off the heat and let stand 5-6 minutes, depending on how soft or hard you want your egg. The water is still hot. The egg will cook off the heat in the hot water. The water is still hot enough to burn your finger if you put it in the water. Please, don’t test this!!

Steam the spinach in a steamer set in a pot with an inch or so of water. This takes about 3 minutes.

Toast the bread.

Rub toast with garlic.

Butter bread.

Place some of the steamed spinach on the toast.

Remove the eggs with the slotted spoon. Place in an egg cup. Using a knife, slice off the top.

Then using a teaspoon, scoop out the egg and place it on top of the spinach.

Eat and enjoy.

VARIATIONS: You can use any bread you want to use. I like the heartier whole wheat here as, along with the egg, this will fill you up for a longer time.

You also can use a variety of vegetables in place of the spinach. Asparagus is good in this dish, as is a slice or two of tomatoes.

You can also used sliced cooked potatoes instead of bread.

You can also add a slice of meat to this dish. Place a slice of ham, beef, or pork on the toast before you add any vegetables. This is perfect for just a little bit of left overs.

Use you imagination. What else can you add to this dish? Leave a comment in the Comments Section below.


3 eggs at room temperature            $0.27

3 slices whole wheat bread              $0.36

8 ounces fresh spinach                    $1.74

1 clove garlic                                  $0.05

1 tablespoon butter                         $0.15

Salt & pepper – optional

Total cost = $2.57
Cost per person = $0.86

Quote of the Day

Live with no excuses, love with no regrets.  

Nelson Mandela

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