Get cracking! Eggs are good for you food

by Tina Ruggiero, The Tampa Tribune | Oct 22, 2013
It's difficult to make smart food choices without accurate knowledge about nutrition, and yet food myths and dated research linger, acting as a barrier to change. So it is with the egg. Misunderstood for decades, the little egg has been labeled a “bad food.” It's been blamed for raising cholesterol, and it's been banished from diets for allegedly increasing heart disease risk. But a host of new research is setting the record straight, suggesting that nearly everyone, with the exception of diabetics, can enjoy one whole egg daily.

The egg delivers essential vitamins and minerals in a very small package. Eggs are a rich source of choline, a B vitamin, which is associated with better neurological function and reduced inflammation; eggs support low levels of homocysteine, an amino acid and biomarker of heart disease. Eggs provide vitamin A, potassium and the carotenoids lutein and zeaxanthin, which protect against vision loss. Eggs are also a low-calorie, low-fat source of extremely digestible protein.

So, it's time we end egg paranoia, pick up our forks and dig into something truly healthy and delicious. This luscious and nutritious frittata from my new cookbook will get you on your way. The recipe is low in sodium, rich in nutrients, big on taste and a great source of protein. It will satisfy your need for flavor and your desire for good health. And, if you have leftovers, this frittata makes the perfect snack, warm or cold, cut into bite-sized pieces.

Tina Ruggiero, M.S., R.D., L.D., is a nutrition expert and award-winning author. Her newest book is “The Truly Healthy Family Cookbook.” Find Tina at


Frittata with Red Potato, Kale and Parmigiano

Start to finish 30 minutes; makes 6 to 8 slices

2 tablespoons extra virgin olive oil

1½ cups 1/8-inch sliced red skinned new potatoes

¾ teaspoon salt, divided

5 cloves garlic, roughly chopped

1 cup chopped, cooked kale

½ teaspoon chopped fresh thyme leaves

½ teaspoon chopped fresh tarragon

8 eggs, beaten

1 ounce finely grated Parmigiano Reggiano

Preheat oven to 350 degrees. Heat olive oil over medium-high heat in nonstick 8-inch sauté pan. Sauté potatoes, sprinkling with pepper and ¼ teaspoon salt, until browned, about 6 minutes. Add the garlic and cook for 30 seconds or until aromatic. Stir in the kale to heat through.  Stir the thyme, tarragon and remaining ½ teaspoon salt into eggs. Pour them into the pan. Stir slowly with a wooden spoon or silicone spatula.  As the egg starts to set, turn down the heat to low and stop stirring.  Sprinkle with Parmigiano.  Place into the oven for about 10 minutes or until the eggs are set and cheese is lightly browned.  Eggs are slightly jiggly when done.  Allow to cool (the eggs will continue to cook and no longer jiggle) for 10 minutes.  Slide the frittata onto a serving plate and cut into 6 or 8 wedges.

Nutrition information per serving: 140 calories; 8 grams protein; 9 grams fat; 7 grams carbohydrates; 350 milligrams sodium; 1 gram fiber.

Rose AcreTM Recipe of the Month

Saint Nick's Eggnog

  • 6 large EGGS
  • 1/4 cup sugar
  • 1/4 tsp. salt
  • 4 cups whole milk, divided
  • 1 tsp. vanilla
  • 12 cinnamon sticks for garnish
  1. BEAT eggs, sugar and salt in large heavy saucepan until blended. STIR IN 2 cups milk.
  2. COOK over low heat, stirring constantly but gently, until mixture is just thick enough to just coat a metal spoon with a thin film and temperature reaches 160°F, about 15 minutes. Do not allow to boil. REMOVE from heat immediately.
  3. STIR IN remaining 2 cups milk and vanilla. REFRIGERATE, covered, until thoroughly chilled, several hours or overnight. 
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