The Edible Incredible
Eggs have been fighting an uphill
battle for years against their image as cholesterol bombs. But
in recent years, several studies have shown that egg consumption
does not necessarily raise blood cholesterol or increase risk
of heart disease.
Current heart-related nutrition
recommendations still encourage limiting eggs to no more than
four a week, especially the yolk, which contains the cholesterol.
However, the cholesterol-raising saturated fat content of whole
eggs is not particularly high.
Health experts think it is more
important to limit foods high in saturated fat (fatty meats and
dairy products) and trans-fatty acids (found in certain semi-hard
oils, fried foods and commercial goods like pastries, chips and
crackers). If your cholesterol level is healthy and you want
to increase your consumption of eggs, have your cholesterol checked
after a few months to make sure it's still at a healthy level.
Egg whites are an excellent
source of protein and riboflavin. Egg yolks contain all of the
fat in an egg and are a good source of protein, iron, vitamins
A and D, choline and phosphorus.
Phosphorus is an important mineral,
along with calcium, for the structure of bones and teeth, and
is necessary for the many chemical reactions needed to produce
energy for our bodies. Most of the phosphorus in our diets comes
from dairy products, whole grains, meat, poultry, fish and eggs.
Its National Egg Month,
so celebrate with this spinach and red pepper quiche. Just hold
the sausage and bacon.
Spinach and Red Pepper Crustless
Quiche - Makes 4 servings.
* Canola oil spray
* 2 large eggs
* 2 large egg whites
* 1 1/2 cup reduced-fat (2 %) milk
* 1 pkg. (10 oz,) frozen chopped spinach, thawed and squeezed
* 1/2 cup cup finely chopped green tops of scallions
* Pinch each of salt and freshly ground black pepper, or to taste
* 1/2 cup finely grated 1% Swiss or Jarlsberg cheese, lightly
* 1 medium red bell pepper, seeded and roasted, or half of a
7-oz. jar roasted peppers, drained and cut into narrow strips.
Preheat oven to 375 degrees.
Coat the inside of an 8-inch square baking dish with the cooking
In a bowl, whisk together eggs,
egg whites and milk. Add spinach, scallions, salt and pepper.
Stir to combine well and pour into baking dish.
Arrange cheese to cover spinach
mixture. Lay roasted pepper over cheese in one layer, pressing
down gently so some of the egg mixture flows up over the cheese.
Bake until quiche is set, the
top lightly puffed and the bottom browned, about 30-40 minutes.
Run a sharp knife around edges. Let stand 15 minutes before cutting
into squares and serving.
Something Different is written
for the American Institute for Cancer Research (AICR) by Dana
Jacobi, author of The Joy of Soy and recipe creator for AICRs
Stopping Cancer Before It Starts.
AICR offers a Nutrition Hotline
(1-800-843-8114) 9 a.m. to 5 p.m. ET Monday-Friday. This free
service allows you to ask a registered dietitian questions about
diet, nutrition and cancer. AICR is the only major cancer charity
focused exclusively on the link between diet, nutrition and cancer.
It provides a range of education programs that help Americans
learn to make changes for lower cancer risk. AICR also supports
innovative research in cancer prevention and treatment at universities,
hospitals and research centers across the U.S. It has provided
more than $82 million for research in diet, nutrition and cancer.
AICRs Web address is www.aicr.org. AICR is a member of
the World Cancer Research Fund International.
Article Source: Aicr.org
Article Posted: May 17, 2004