Eggs. They get the bad rap, thats for sure. Their reputation is slandered by the idea that egg yolks are off-limits. The ‘C’ word is mentioned, and all those concerned about heart health go running. By ‘C’ word, I mean cholesterol. Cho-lest-er-ol..there, I said it. Let us make sure we are all on the same page about what cholesterol really is. Cholesterol is found in the bloodstream AND in all your body’s cells offerring protection and producing hormones. Too much cholesterol in the blood is where we get in trouble — high cholesterol is a major risk for coronary heart disease. Dietary cholesterol, very similar to cholesterol found in the body is found in foods derived from animals, meaning, that you aren’t going to find it in any fruits, vegetables, grains (unless they are processed) or legumes (beans). Cholesterol is usually associated with fat because it is found in foods that are higher in fat. Although there are some people may be sensitive to dietary cholesterol, saturated and trans fats have been found responsible for increases in the body’s production of cholesterol. There are two types of dietary cholesterol, HDL and LDL. With HDL (good) cholesterol, higher levels are better because it tends to carry cholesterol away from the arteries and back to the liver, where it’s excreted. Low HDL cholesterol (less than 40 mg/dL for men, less than 50 mg/dL for women) puts you at higher risk for heart disease.When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque narrowing the arteries and make them less flexible. Studies now report that saturated fats and trans fats are the guilty party when it comes to raising blood cholesterol over dietary cholesterol. With all that being said, eggs aren’t all that bad. Eggs are super-satisfying, too! In one study, people who ate a scrambled-egg-and-toast breakfast felt more satisfied, and ate less at lunch, than they did when they ate a bagel that had the same number of calories. Those of us concerned about our colesterol levels should limit their egg consumption to 3-4 eggs per week.
This did not photograph well, at all..but it was simple and tasted great!
2 tbsp canola oil
3 large leeks, washed and sliced- dark green tops discarded
2 medium onions, chopped
5 slices 100% whole wheat bread, toasted and crust removed
3 oz 2 % cheddar cheese, shredded
8 whole eggs
8 oz Baby Bella mushrooms, sliced
1/4 cup white wine
salt and pepper to taste
Preheat the oven to 350°. In a large, heavy pot with a metal handle, heat the oil over medium heat. Add the leeks, onions and 1/2 teaspoon salt, cover and cook, stirring occasionally, for about 10 minutes. Increase the heat to medium-high, uncover and cook, stirring frequently, until the vegetables are softened and browned, about 8 minutes; season with salt and pepper and pour into a large bowl to rest. Immeadiately place the hot pan back on the burner. Add mushrooms and stir frequently, about 2 minutes. Add the white wine and allow to simmer until the wine is cooked out and pan is dry, leaving the mushrooms soft. Line the bottom of the prepared baking dish with the toast and sprinkle with half of the cheese. Top with the onion mixture, and then the mushrooms. Using the back of a spoon, make 8 deep ‘wells’ in the onion mixture. Working one at a time, crack the eggs into the wells. Top with the remaining cheese; season with pepper. Bake until the egg whites are set but still jiggly, about 20 minutes. Transfer the pan to the broiler and cook until the eggs are just set, 1 to 2 minutes.
FYI..Despite a price tag that’s 40% higher on average, brown eggs are identical to white in terms of taste and nutrition. Hens that lay brown eggs are bigger, so they eat more feed―an in turn, this cost is passed along to you. Nice.