If you aren’t vegan or sensitive to eggs, these guys are one of the easiest ways to get protein in the morning (or any time really). While I’m not one of those people who always takes out the yolks, sometimes I just prefer the whites. So don’t take this post as a recommendation to only eat the whites – as with all foods, there’s a time and a place for everything. This time around, I went with some sautéed portobello mushrooms and 3 egg whites served with some Udi’s gluten free toast.
The yolks, although given a bad wrap for containing fat and cholesterol, also contain most of the vitamins and nutrients in eggs. The canary yellow goodness has Vitamins A, B12, and D as well as calcium, folate, potassium, selenium and omega-3 fatty acids. Egg yolks are also a rich source of the carotenoids lutein and zeaxathin, which have been shown to prevention of age-related macular degeneration (the most common cause of blindness). The association between egg consumption and risk of heart disease and death is not entirely clear. So, don’t completely shun egg yolks; the benefits of the other nutrients and omega-3s likely outweigh the risks. Maybe just don’t over do it on meat and cheese on those days in which you do eat them.
One final note on the yolks: pasture-raised, organic eggs are prettier, tastier and healthier than conventional grain fed eggs. You can find other similar pictures on the web, but here’s one from Organic Lifestyle Magazine that shows the difference between grain-fed and pasture-raised chicken eggs.
If you do leave out the yolks, you can serve the whites with some smoked salmon for the added protein and omega-3 fatty acid boost like I did here: