Shell colour doesn’t affect the egg’s considerable food value. A large (50 gram) egg contains about 70 calories, depending on how it’s cooked, with vitamins, minerals and six grams of protein that has all nine essential amino acids that the body can’t make. Yolks include approximately 200 milligrams of cholesterol and 1.5 grams of saturated fat, as well as eye-protecting lutein and choline, essential for brain and liver function.
But here’s some up-to-date advice on egg consumption from Karen Trainoff, a registered dietitian and senior manager of health partnerships for the Heart and Stroke Foundation. “People should know their cholesterol levels. Most healthy people can consume, at most, an egg every day – but keep dietary cholesterol under 200 milligrams a day,” she says. “If they have a history of diabetes, heart disease or high cholesterol, we recommend having no more than two [whole] eggs a week.”
In other words, be as moderate as the humble egg.
How to Boil an Egg: Poach One, Scramble One, Fry One, Bake One, Steam One by Rose Carrarini (Phaidon Press) transports you to Paris, with recipes from the author’s renowned Rose Bakery, an Anglo-French bakery and restaurant. You’ll want to frame the delicious realist illustrations of Green Fried Eggs, Îles Flottantes and other delights painted by botanical artist Fiona Strickland.
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