The hunt for the egg is on! Saturday and Sunday will be filled with Easter egg hunting. Maybe this will have people asking about the nutritional value of eggs too.
Last year the USDA reviewed standard large eggs from across the country and found that in the past decade, the average nutrient content of eggs has changed. Cholesterol levels have gone down, and the vitamin D levels have gone up. So why the change? The USDA estimates that the diet of the laying hens has changed over the years and this has resulted in the altered nutrients within the egg. This is great news because eggs provide lots of vitamins and minerals and only 70 calories.
Enjoying eggs as a regular part of your diet does not necessarily mean that you are getting too much cholesterol. One egg per day, or a couple of eggs every other day, will not put you over the 300 mg limit, as long as you make good low-cholesterol choices throughout the rest of your day. Remember, too much cholesterol in your total diet can put you at risk for heart disease.
While enjoying the weekend surrounded by eggs, try this recipe for egg salad. This recipe and more are available in our 2012 Food and Nutrition Calendar. Stop by the Extension Office and get your free copy today!
Egg Salad
12 eggs
¼ medium onion
¼ red bell pepper (optional)
¾ cup low-fat mayonnaise
1/3 cup pickle relish
2 teaspoons prepared mustard
Place eggs in a heavy saucepan and cover with water. Put a lid on the pot and bring the water to a boil over high heat. Turn off the stove, but let the covered saucepan remain on the burner for 15 minutes.
Mince the onion and chop the pepper finely. Drain the water from the eggs and rinse with cool water.
When the eggs are cool enough to handle, crack them and remove the shells. Egg shells may remove more easily if the egg is held under cool, running water. Chop eggs coarsely. Combine the chopped eggs with minced onion, chopped pepper, mayonnaise, pickle relish and mustard. Refrigerate at least one hour before serving. Makes 12- 1/3 cup servings. Nutrition facts: 100 calories; 7 g total fat; 2 g saturated fat; 215 mg cholesterol; 240 mg sodium; 5 g carbohydrate; 0 g fiber; 6 g protein.
For more recipes, visit our website at http://ces.ca.uky.edu/clark look for our Taste of the Month link. April celebrates greens with kale and potato grain.
Also coming in April is the AARP Driver Safety Program. On Thursday, April 19, a classroom course designed for drivers aged 50 and over will be offered. The course identifies many of the changes that occur as we age and suggests strategies for accommodating those changes for safer driving. There are no exams. Participants who complete the course will receive a certificate many car insurance agencies honor with a discount. For more information and to register, call the Clark County Extension Office at 744-4682.
Jennifer Howard is the Clark County Extension Service agent for family and consumer sciences.
