Hi everyone! This post is part of a series with Love Local Food, highlighting recipes and tips for some of the awesome ingredients in their weekly local food boxes! They are a new company here in the Comox Valley with a passion for supporting local businesses. They offer no contact order and delivery to connect you with some of the amazing food vendors we have in our area.
Eggs are often demonized for their cholesterol content, as they are assumed to lead to high levels of cholesterol in the blood. However, for most people, research has shown that the amount of cholesterol in the diet actually doesn’t have a very big impact on the level of cholesterol in the blood.
A Little Bit About Cholesterol…
Saturated and trans fats have more of an impact on the levels of cholesterol in our blood. General guidelines for heart healthy eating are to avoid trans fats and limit saturated fat. The primary source of trans fats is “partially hydrogenated oils” in processed foods. Health Canada has actually banned artificial trans fats and made it illegal for food manufacturers to add partially hydrogenated oils to products sold here. Saturated fat is found in foods like butter, lard, high fat dairy, and fatty cuts of meat.
Choosing leaner cuts of meat, incorporating more plant-based protein sources, and opting for unsaturated fats/oils (found in plant-based oils, fatty fish, nuts & seeds) more often can help us meet the guidelines on saturated fat and keep our blood cholesterol levels healthy. Getting enough soluble fibre (found in foods like whole grains, oats, fruits, vegetables, beans & lentils) is helpful too. Aside from our diets, there are other factors that affect our cholesterol levels such as genetics, activity levels, smoking and alcohol consumption.
Back to the Eggs!
We don’t need to fear eggs, and they are actually nutritious sources of protein, vitamins & minerals. It is also very quick and easy to boil, scramble or fry them to add to a meal or snack. If you want some more detailed ideas for ways to eat eggs, here are some recipes!
One of my favourite egg recipes for breakfast or brunch (honestly it would be good any time of day) is this Mexican-inspired scramble.
Mexican Breakfast Scramble
Ingredients (per person)
- 2 large eggs
- ¼ medium red onion, chopped/diced
- ¼ of a 540 ml can of black beans, rinsed
- 2 small or 1 large tortilla, cut into approx. 1 inch squares (flour tortillas deliver the best results texture-wise, but corn tortillas can be used if you need to avoid gluten)
- for toppings: ¼-½ avocado (in cubes or slices), chopped cilantro, salsa or hot sauce
Add about 1 tbsp of oil per serving to a non-stick frying pan. Brown the onions over medium-high heat. Add the pieces of tortilla and cook until browned & slightly crispy. Add the black beans and turn the heat down to medium. Cook until beans are warm. Crack the eggs into the mixture. Stir to break up the yolks and cook until the eggs are done. Serve and top with avocado, cilantro, salsa or hot sauce according to your preferences!
Other Egg Recipes
Here are some other egg-cellent (sorry, I had to!) recipes to try out.
I hope you enjoy! What are your favourite ways to cook and eat eggs?