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Holiday Eggs at Your Table

by Victoria Shanta Retelny, RDN | Egg Nutrition Center | Dec 18, 2019
It’s the holiday season – time for celebrating with good food, family and friends. With plenty of seasonal celebrations and gatherings filled with indulgent dishes, there’s an opportunity to include more nutrient-dense, filling foods that are naturally lower in calories, too.

This is where eggs come into play – one large egg is just 70 calories and provides a bevy of important nutrients, such as high-quality protein, vitamins A, D, B12 and folate; iron, zinc, selenium and antioxidant carotenoids like lutein and zeaxanthin. Beyond the obvious holiday classic, egg nog, there are many other ways eggs can be added to your festive favorites for a delicious nutrient boost.

Protein Power Through the Holidays  

A large egg has 6 grams of high-quality protein and all 9 essential amino acids, which can help you feel full and satisfied, and possibly lead to better appetite control, making eggs a smart choice at breakfast or snack time. And since typical holiday foods feature carbohydrate-heavy foods, focusing on balancing your menu with high-quality protein sources is a good bet. With almost half of an egg’s protein in the yolk, it’s good to eat the whole egg. Try serving deviled eggs as appetizers, or adding eggs to salads, stuffing, potato casseroles, soups, and of course baked goods like pies and cakes.

Plant-forward festivities

As plant foods take center stage on many holiday tables, eggs go well with plant-based main and side dishes as they are a tasty carrier for less consumed vegetables and they can help absorb the nutrients found in plant foods, such as vitamin E and carotenoids. Plus, baking eggs into a holiday vegetable frittata or string bean casserole contributes choline, an essential nutrient for brain health and cognition, which is not found in high quantities in many foods.

Eggs are holiday time savers

Eggs are easy to plan ahead, too.  During the busy holiday season, egg dishes are a great way to go as they can be cooked ahead of time, stored in the refrigerator or freezer, and served later. Whether you are a party goer or thrower, you can easily and quickly jazz up your holiday table with eggs. Enjoy a happy and healthy holiday season!

Here are some tasty ways to add eggs to your holiday table:

Jammy Deviled-ish Eggs

Stuffed Quinoa Peppers with Eggs

Bacon, Spinach and Sweet Onion Quiche

Sun-Dried Tomato and Kale Frittata

Rose AcreTM Recipe of the Month

The Best Chewy Chocolate Chip Cookies

        
          
Ingredients:
  • ½ cup granulated sugar
  • ¾ cup brown sugar, packed
  • 1 teaspoon salt
  • ½ cup unsalted butter, melted
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 ¼ cups all-purpose flour
  • ½ teaspoon baking soda
  • 4 oz milk or semi-sweet chocolate chunks
  • 4 oz dark chocolate chunk, or your preference
Instructions:
  1. In a large bowl, whisk together the sugars, salt, and butter until a paste forms with no lumps.
  2. Whisk in the egg and vanilla, beating until light ribbons fall off the whisk and remain for a short while before falling back into the mixture.
  3. Sift in the flour and baking soda, then fold the mixture with a spatula (Be careful not to overmix, which would cause the gluten in the flour to toughen resulting in cakier cookies).
  4. Fold in the chocolate chunks, then chill the dough for at least 30 minutes. For a more intense toffee-like flavor and deeper color, chill the dough overnight. The longer the dough rests, the more complex its flavor will be.
  5. Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper.
  6. Scoop the dough with an ice-cream scoop onto a parchment paper-lined baking sheet, leaving at least 4 inches (10 cm) of space between cookies and 2 inches (5 cm) of space from the edges of the pan so that the cookies can spread evenly.
  7. Bake for 12-15 minutes, or until the edges have started to barely brown.
  8. Cool completely before serving.
"This is the day which the Lord has made, Let us rejoice and be glad in it." Psalms 118:24
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