Afraid to Eat Eggs? Here’s a Great Reason You Shouldn’t Be, Plus 3 Egg Recipes Just in Time for Easter
There is perhaps no food as misunderstood and unjustly maligned as the egg. Long blamed as the cause of high blood cholesterol and a trigger for heart disease, the egg fell out of favor in the American diet for decades. Even today many of us hesitate to eat eggs in the morning or even to bake with them.
Is all this bad press justified? The Dietary Guidelines Advisory Committee says absolutely not. This government committee recently dropped its long-standing recommendation that people avoid eating foods high in dietary cholesterol, like eggs. Old studies on the subject have been proven to be flawed, and newer research has established that dietary cholesterol has little to no effect on most people's blood cholesterol. High blood cholesterol is actually more strongly linked to obesity, smoking, inactivity, and consuming large amounts of saturated fats—not by eating foods that contain dietary cholesterol.
And that's not the only reason we should include eggs in our diet. Eggs are a great source of omega-3 fatty acids, vitamin B12, two carotenoids that protect against vision loss, and a form of protein that is digested and utilized particularly well by the human body. So, in celebration of this good news—and also the coming of Easter—here are 3 irresistible egg recipes that'll make you wonder why you ever considered banishing eggs from your diet in the first place.
No-Mayo Deviled Eggs
This good old American dish gets a kicky update with a little curry powder and cayenne. And because it substitutes mayonnaise with healthy plain yogurt, you won't have to hold yourself back from having seconds.
1 dozen hard-boiled eggs, peeled
4 tbsp plain full-fat yogurt
1 tbsp curry powder
Ground cayenne pepper (optional)
Salt and pepper to taste
Cut each egg in half the long way, and then scoop out the yolks and place in a bowl. Set the whites aside on a large platter. Add the yogurt and some mustard to taste, and mash with a fork until the mixture is smooth and creamy. Add the curry powder, salt, and pepper, and adjust the seasonings to your liking. Scoop the filling into the whites. If you'd like your eggs to have some heat, sprinkle with a little cayenne pepper before serving.
Scrambled Eggs, the French Way
This recipe is a revelation. Who knew that simple scrambled eggs could taste so good? The secret is in using a very light hand—cooking on very low heat gives the eggs a creamy texture that is so far removed from the oily, overly fried scrambles we often get at restaurants. Leave it to the French to transform a humble egg into something so dreamy.
1 tbsp cream
Salt and pepper to taste
Put a small, heavy-bottomed saucepan on the stove over very, very low heat, and add a pat of butter. Meanwhile, in a bowl, whisk together the eggs and cream for at least thirty seconds, making the mixture fluffy and completely incorporated. Add the mixture to the buttered pan and cook for 10 minutes, stirring gently every couple of minutes. When the eggs are ready, they should be dry but still creamy and soft, with a texture similar to custard. Season with salt and pepper, and stir in chives to taste.
Sri Lankan Egg Curry
It takes some time to make this dish, but the results are more than worth it. Sri Lankan cuisine is completely unique, and very distinct from the cooking of its much-larger neighbor, India. In addition, a lack of Sri Lankan restaurants in the US means that the complex, one-of-a-kind flavors of this island country are rarely tasted by Americans. Serving this dish on a special occasion is sure to impress.
4 hard-boiled eggs, peeled
1 large tomato, peeled and finely chopped
3 tbsp red onion, finely chopped
2 hot green chilies, thinly sliced
1 cup coconut milk
10-20 fresh curry leaves
2 cinnamon sticks
1 tsp salt
¼ tsp turmeric
2 tbsp fresh lime juice
In a medium pan, mix the coconut milk, tomatoes, onion, chilies, curry leaves, cinnamon sticks, salt, and turmeric. Bring to a boil and then turn the heat to low. Cook uncovered for 15 minutes, stirring often, until thick. Add the lime juice and stir.
Meanwhile, slice each egg in half lengthwise and place into the pan with the sauce. Simmer on low heat for 5 minutes, flipping them over halfway through the cooking time. Serve hot with long-grain rice like jasmine or basmati.