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The egg: the food with (almost) super powers!

A tip in collaboration with Metro.ca Comments

The yolk is a marvellous emulsifier for making mayonnaise and some sauces. And since the whole egg is a strong coagulator, which is a key quality in many recipes, it is your best ally for making delicious cakes and pastries that will earn you plenty of smiles!

L’œuf l’aliment aux super pouvoirs ou presque

Not only is the egg a great ingredient for cooking, it’s also affordable and nutritious. The egg’s complete and nutritionally valuable proteins contain all nine essential amino acids, making it an ideal health food. The egg is also the accepted standard for assessing the quality of other food proteins.

Besides providing six grams of protein per serving, eggs naturally contain a range of other nutrients, such as vitamin B12, folic acid and vitamin D. Whether brown or white, their nutritional value is the same; the colour simply depends on the hen’s breed. Also good to know: most recipes are written for large eggs.

Get egg on your eye!

Did you know that the egg yolk’s beautiful colour comes from antioxidants that promote good eye health? Egg yolk is an important source of lutein and zeaxanthin, which are especially known to help prevent aging-related cataracts and macular degeneration.

Also, the egg (primarily the egg yolk) is the richest food source of choline, a compound whose benefits include promoting good fetal brain development, specifically its memory centre. So, to increase the chances of having brainy little babes, eat eggs often!

Eggs have outstanding culinary qualities and an equally remarkable nutritional profile. If the egg, adored by cooks and active people alike, had a Facebook page, its friends would number in the millions!

What about cholesterol?

For most people, eating a whole egg, including the yolk, does not increase blood cholesterol. To control your cholesterol, make sure you limit the consumption of saturated and trans fats and increase your intake of fibre-rich foods, such as vegetables, fruits and whole grains.

A few egg tips:

  • Eggs are very effective for glazing and browning foods. Brush on breads, pastries and pies.
  • Avoid adding cold eggs directly into a hot liquid as the temperature shock will coagulate the yolk and form lumps. Slowly warm the eggs and gradually stir in while beating the mixture.
  • To find out if your eggs are fresh, immerse them in cold water. Fresh eggs sink to the bottom of the container.
  • Since eggshells are porous, eggs absorb the odours of strong-smelling foods (cheeses, herbs, etc.) if stored too close together. But you can also make a good, tasty omelette by storing fresh eggs together with a few spices or aromatic foods (truffles, etc.) in an airtight container for several hours before cooking.

Linda Montpetit, Metro nutritionist

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