By Glicky Eizikovits

 

Egg-cellent Nutrition

Eggs are a powerhouse of goodness, packed with protein, vitamins, and minerals that fuel your body. With all nine essential amino acids and vitamins A, D, E, B12, and more, eggs supercharge your brain, boost memory, and support eye health—truly making them a superfood. They’re a complete protein source that helps build muscle, produce hormones, and support immune function. Eggs are also a good source of omega-3 fatty acids, which support heart health and brain function. They’re an excellent addition to breakfast, lunch, or dinner. When grocery shopping, you might notice labels like “cage-free,” “free-range,” “organic,” or “pasture-raised,” but what do these terms really mean? Let’s crack open the world of eggs and explore their benefits and uses.

 

 

Conventional eggs  

Conventional eggs are your standard supermarket eggs. The chickens are usually raised in overfilled hen cages and never see the light of day. They’re fed grain, corn, and soy-based meals supplemented with synthetic vitamins and minerals. The crowded and confined cages leave no room for the birds to spread their wings. Their diet and stress cause them to produce pale egg yolks, brittle shells, and less nutrition. Furthermore, these eggs may contain synthetic vitamins that aren’t easily absorbed by the human body, reducing their nutritional value

 

 

Organic eggs

Organic eggs come from hens fed organic feed, free of pesticides and GMOs. While this implies better feed quality, the hens are still confined indoors. Nutritionally, organic eggs may have slightly higher omega-3s and vitamins, but the difference from conventional eggs is often minimal.

 

 

Cage-free eggs

You’ll frequently see “cage-free” or “free-range” on an egg carton with a picture of hens pasturing on fields, roaming on grassy pasture searching for bugs and weeds. “Cage-free” and “free-range” is a marketing gimmick. The chickens are kept in large warehouses in flocks of up to 30,000 chickens with no access to the outdoors or sunlight. Their days are spent standing on less than two to four square feet—that’s the size of a sheet of paper—in one place with no place for movement.

 

 

 

Free-range eggs

While free-range chickens are mostly the same as cage-free, free range means that there is a small door or bit of concrete outdoors that the birds have access to, but the sad truth is that the chickens don’t even know it exists and couldn’t get there even if they wanted to. Their diets also consists of soy and corn, which produces a paler color yolk and brittle shells with less nutritional value as well.

 

 

 

Vegetarian eggs

Vegetarian eggs is a newer marketing term seen on egg cartons. You might think, “Wow, these birds must have been fed healthy vegetables!” But they typically eat soy and corn-based diets, which is what’s meant by vegetarian. They’re often still confined in warehouses with no outdoor access, so the nutritional value of these eggs is likely similar to the others.

 

 

 

Pasture-raised eggs

Pasture-raised eggs are the gold standard of egg production, often referred to as grass-fed eggs due to the hens’ diet rich in grass and bugs. Chickens get to live as nature intended, roaming freely outdoors on large open pastures, snacking on grass, bugs, and minimal grain, resulting in eggs with gorgeous orange yolks and a boost of nutrients. These eggs often have stronger, harder shells, thanks to the hens’ nutrient-rich diets. Their diverse diet gives the eggs a richer flavor and a creamy texture. It’s a win-win for both the chickens and the planet—the chickens fertilize the land naturally, promoting healthy grass growth while producing delicious and nutritious eggs. And the best part is you can buy these amazing eggs at Trader Joe’s and Aldi for great, low prices.

 

 

 

The nutritional benefits of pasture-raised eggs verses other eggs:

200 times more folate

7 times more vitamin E

2 times more vitamin A

7 times more beta-carotene

21 times more omega-3 fatty acids

Half the amount of cholesterol and saturated fats

 

 

 

Did you know?

Omega-6 fatty acids are essential in small amounts, but excessive consumption can be harmful. Unlike omega-3s, which reduce inflammation and support heart and gut health, too many omega-6s can increase inflammation. Conventional eggs often have high omega-6 levels due to grain-based diets. Choosing pasture-raised eggs, which are typically low in omega-6s and high in omega-3s, is great for your optimal health.

 

 

Did you know?

The float test checks for egg freshness. Fresh eggs sink to the bottom and lie flat, older eggs stand on their end, and spoiled eggs float to the top.

 

 

 

Did you know?

The breed of chicken determines eggshell color. White hens lay white eggs, and brown hens lay brown eggs. There’s no difference in taste or nutrition between eggs of different colors.

 

 

Blood spots vs. protein spots

Protein spots in eggs are small specks or dark brown dots (not red) that often appear in the egg white or on the yolk. They’re formed by tiny particles that enter the egg during its development. Brown eggs are known for protein spots. They’re not blood spots and 100 percent kosher to eat.

A blood spot in an egg appears as a small, bright red, perfect round circle. If you see one, it must be discarded.

 

 

 

Tip

Don’t throw away your eggshells just yet. Crush them and add them to your garden soil. They’re a great natural fertilizer that provides calcium and other nutrients to help your plants thrive.

 

 

 

Did you know?

US eggs are washed before reaching store shelves, removing a protective layer, so they need refrigeration. In contrast, many European countries and Israel don’t wash the eggs, keeping the protective layer intact, so they can be stored at room temperature. Additionally, Europe and Israel often vaccinate chickens against salmonella, which further reduces contamination risks.

 

 

 

 

 

Shakshuka                                                                                                           

                                                                                                                                                             

Yield: 3–4 servings

Ingredients:

⅓ cup oil

1 medium onion, diced

1 red pepper, diced

½ jalapeño pepper, diced (use a whole pepper for more heat)

1 plum tomato, diced

1 tablespoon tomato paste

1 14-oz. can diced tomatoes

5 cloves garlic, diced

1 tablespoon paprika

1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon coriander

½ teaspoon garlic powder

¼ teaspoon black pepper

Salt, to taste

Dash sugar

5–6 eggs

Fresh herbs for garnish

 

Directions:

Heat oil in a skillet over high heat.

Sauté onion until translucent.

Add pepper and jalapeño; sauté for 2–3 minutes, until somewhat soft.

Add plum tomato; sauté for 2–3 minutes.

Add tomato paste; mix well.

Add canned diced tomatoes, garlic, and spices; close lid.

Let flavors meld over low heat for 5–10 minutes.

Make 5–6 small wells; add 1 egg in each well.

Cook on high, covered, for 1 minute, or until egg whites set; yolks should be jiggly.

Sprinkle with salt, garnish with fresh herbs, and enjoy!