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HEALTHY FOOD GUIDE
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HEALTHY FOOD GUIDE
Egg-Cetera There is nothing in the kitchen both as basic and brilliant as the egg. Packed with protein, rich in nutrients eggs do round-the-clock duty. Whether your looking for a comforting casserole for a casual brunch, an impress-your-guests centerpiece or a simple, healthful supper, eggs are versatile, inexpensive, and easily transformed into a hot, wholesome meal. Worried about cholesterol? Unscrambling "The Great Egg Debate" Kitchen Tips 1. To Bring Cold Eggs to Room Temperature Quickly: Place in a mixing bowl and set in a larger bowl of warm water for a few minutes; the eggs will beat to a greater volume. 2. Beating Egg Whites:  Soft peaks: When beaters are turned upside down, the whites are still soft enough to curl over. Stiff Peaks: When beaters are turned upside down, the whites remain stiff and upright.3. To Make Hard-Cooked Eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the barest simmer for 10 minutes. Pour off hot water and run cold water over the eggs until completely cooled. To peel, crack the shell, then roll egg between your palms to loosen shell. Peel, starting at the large end. Rinse under cold water or dip in water to remove bits of shell. Omelet Essentials The fastest meal on the planet is a simple folded French-Style omelet. Once you have mastered the technique, as long as you have a few eggs on hand you will be able to whip up a healthful, satisfying repast that’s perfect anytime. Here are the basics: • Use 2 eggs to make an omelet for one serving, 4 eggs to make an omelet for two. Never make an omelet with more than 5 eggs. If you are serving four people, make two omelets back to back. They’re that fast. • Use a heavy 7- to 10-inch nonstick or well-seasoned skillet with low, sloping sides and a comfortable sturdy handle that won’t get hot. A small flexible spatula is essential; we like a heat-resistant rubber spatula. • Have the filling all prepared and warmed, if it was refrigerated. Don’t overstuff: figure 1⁄4 cup filling for a 2-egg omelet. The filling can be just about anything. 1. Gently whisk the eggs or mix with a fork just until blended. Add about 1⁄2 tablespoon water per egg, if desired: the water will turn to steam as the eggs heat and make the omelet a little fluffier. The classic omelet is made without any additions other than a pinch of salt and a grinding of pepper. 2. Heat 1 teaspoon olive oil in a 7- to 10-inch skillet over medium-high heat until hot. Tilt to coat the pan with oil. Pour the eggs into the pan and immediately stir with a heat-resistant rubber spatula or fork for 5 to 10 seconds. Then push the cooked portions at the edge toward the center, tilting the pan to allow uncooked egg to fill in around the edges. When no more egg runs to the sides, continue to cook until almost set and the bottom is light golden. (The omelet will continue to cook as it is filled and folded.) This whole step takes about 1 minute. 3. Remove the pan from the heat and spoon filling onto the center third of the omelet peroendicular to the handle. Use the spatula to fold the third of the omelet closest to the handle over the filling. Then, grasping the handle from underneath and using the spatula as a guide, tip the omelet onto a warm plate so that it lands folded in thirds, seam-side down. Filling Ideas
Q & A: Omega 3's, are they worth it? A: Put away the frying pan: there are better, more economical ways to get desirable omega-3 fatty acids. Linked to health benefits that include prevention and treatment of heart disease, high blood pressure, and arthritis, omega-3s have garnered a powerful reputation in recent years. Hoping to cash in on the popularity, some egg farmers feed their hens ground flax seed to boost the omega-3 fatty acid content of a single egg from 0.04 to 0.4 grams. But, since nutritionists recommend a daily intake of three grams of omega-3s, one egg won’t get you very far. Instead of spending the extra money on flax eggs, go straight to the seed. Costing less than a nickel, a tablespoon of ground flax seed sprinkled on cereal, yogurt or applesauce provides two grams of omega-3 fatty acids. Flax seeds, found in the refrigerated section of health-food stores, can be ground in a clean coffee grinder or dry blender. Refrigerate in an airtight, opaque container. Recipes to Try: Greek Omelet Red Pepper & Goat Cheese Frittata Guacamole-Stuffed Eggs « Back |
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