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Prairie Fare: Enjoy an ‘Egg-stravaganza’ of Good Nutrition

Julie Garden-Robinson, NDSU Extension Food and Nutrition Specialist Julie Garden-Robinson, NDSU Extension Food and Nutrition Specialist
For healthy people, one egg a day now is considered OK.

By Julie Garden-Robinson, Food and Nutrition Specialist

NDSU Extension Service

Recently, I was working on a publication with eggs as an ingredient. The recipe called for hard-cooked eggs.

When I looked at the publication after editing, “hard-cooked” eggs were now “hard-boiled” eggs.

I must have been preoccupied when I wrote it, I thought to myself.

So, I changed hard-boiled eggs back to hard-cooked eggs and sent the publication back to one of my editors.

“Eggs are hard-boiled, not hard-cooked,” my editor said matter-of-factly but good naturedly.

“No, according to research studies, eggs should be hard-cooked, not hard-boiled,” I replied, chuckling at our topic.

“Well, you don’t want them to be raw, do you?” my editor said.

“No, I don’t want you to eat raw eggs. When you boil eggs, you are more likely to get discolored, tough egg yolks. You don’t want green halos around your eggs, do you?” I teased.

“I haven’t noticed any green halos around my eggs,” my editor replied, seeming unconvinced.

I probably will receive a complimentary carton of hard-boiled eggs one of these days. Hopefully, they will not be thrown at me.

Regardless of whether you boil or cook your eggs, I encourage you to enjoy more eggs unless your health-care provider tells you differently. Scientists formerly told people to cut down on eggs because they contain about 215 milligrams of cholesterol per egg.

For healthy people, one egg a day now is considered OK. Nutrition experts, however, recommend keeping our total cholesterol intake at 300 milligrams a day.

Dietary cholesterol has a smaller impact on blood cholesterol than was thought. If you are minding your blood cholesterol levels, pay closest attention to the amount of saturated fat and trans fat in your food choices.

Eggs remain a somewhat inexpensive source of high-quality protein, plus they provide vitamins and minerals.

Eggs contain natural chemicals (lutein and zeaxanthin) that are linked with keeping your eyes healthy. Eggs contain choline, a nutrient necessary for normal brain and nerve function.

Enjoying a protein-rich egg for breakfast staves off midmorning snack attacks, too. Eggs are a nutritional bargain at 75 calories each.

Wouldn’t a deviled egg or some fresh egg salad be tasty about now? Follow this method to hard-cook eggs as recommended by the American Egg Board at

  • Place eggs in a single layer in a saucepan. Add enough tap water to come at least 1 inch above eggs.
  • Cover. Quickly bring just to boiling. Turn off the heat.
  • If necessary, remove the pan from the burner to prevent further boiling. Let eggs stand, covered, in the hot water about 15 minutes for large eggs (12 minutes for medium, 18 minutes for extra large).
  • Immediately run cold water over the eggs or place them in ice water until completely cooled.
  • To remove the shell, crack it by tapping gently all over.
  • Roll egg between your hands to loosen the shell.
  • Peel by starting at the large end. Hold the egg under running cold water or dip in bowl of water to help ease off the shell.
  • Keep hard-cooked eggs refrigerated and use within one week.

Egg Salad Sandwiches

4 hard-cooked eggs

1 stalk celery, chopped

1/4 c. mayonnaise*

8 slices whole-wheat bread

Tomato slices and lettuce leaves, if desired

Prepare eggs as indicated. Peel, cut and place in bowl. Wash and chop the celery and add to eggs. Add mayonnaise and mix well. Place four slices of bread on cutting board. Put one-quarter of egg mix on each slice. Spread egg mix over bread, top with tomato slices and lettuce, and put another slice on top. Cut sandwiches in half and serve.

  • Try some of the new types of mayonnaise made with canola oil or olive oil, which are high in monounsaturated fats.

Makes four servings. Each serving has 230 calories, 26 grams (g) of carbohydrate, 8 g of fat, 4 g of fiber and 410 milligrams of sodium

(Julie Garden-Robinson, Ph.D., L.R.D., is a North Dakota State University Extension Service food and nutrition specialist and associate professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication

Source:Julie Garden-Robinson, (701) 231-7187,
Editor:Rich Mattern, (701) 231-6136,
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