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Denver chef appreciates the egg as much as a parent as he does a culinarian

Thursday, October 12, 2017

By Jason Morse
Denver chef and founder of 5280 Culinary LLC

In spreading the good word about eggs as World Egg Day (Oct. 13) rolls around this year, one might expect me – as a chef – to approach the topic from a culinary point of view. I will most definitely make a little time do so later in this piece, but before that, I’m going to detail my appreciation and love for the egg from another perspective; that of a time-crunched parent.

It’s tough to think of another food that provides the all-around health portfolio that eggs bring to the table, and yet also comes in an abundance and diversity of simple, quick recipes. There are 2-minute methods to whipping up various dishes, such as an egg-sausage-cheese breakfast bowl – a pretty efficient way to send your kid out the door for school. Egg sandwiches make a perfect, snappy and hearty lunch on the weekends, and the good ole’ hard-boiled egg is a heck of a substitute for a sugary snack any day of the week.

Fast and easy, and all the while you’re doing right by your kids, as eggs contain 13 essential vitamins and minerals. For the physically active kiddos, eating 20-30 grams of protein (just one egg has about 6 grams) promotes muscle recovery following exercise, making the egg a perfect food for youngsters on the go.

Eggs are also one of the only foods that naturally contain vitamin D – a nutrient that’s important for good skeletal health.

How about the brain? Eggs are also an excellent source of choline, which is an essential nutrient critical for brain development and brain function, and eating eggs can also be associated with improved cognitive performance.

Eggs can even make other healthy foods more beneficial, as they increase absorption of powerful antioxidants, including vitamin E and lutein.

Amazingly, one egg contains all of the nutritional benefits listed above, and yet has only 70 calories, allowing kids to feel full longer and stay energized, which can help maintain a healthy weight.

And for the parents, who are also partaking of these meals, you’re in luck, too. Eggs also have a place at the table of heart-healthy eating. Yes, fellow parents, we have to start taking that into account at our age. Fortunately, recent studies show that a daily egg intake led to a 12 percent reduced risk of stroke, while others have found that eating one to three eggs per day resulted in increased levels of high-density lipoprotein, also known as the "good cholesterol," as well as an improved blood lipid profile.

In fact, since mounting evidence has shown dietary cholesterol doesn't negatively affect heart disease, recent recommendations from the American Heart Association, American College of Cardiology and American Diabetes Association don't limit egg or cholesterol intake, which is a change compared with earlier guidance from these organizations.

All of that said, one of the greatest benefits of eggs – as I put my chef’s hat back on for a second – is that they come in the form of breakfast frittatas with bacon; cheesy egg-stuffed pitas; egg sandwiches with spinach and tomato; breakfast-stuffed potato skins; Denver omelet bagels; and much more.

And again, there exists a quick and easy recipe for each of these dishes and others.

I hope you’ll join me on this World Egg Day to appreciate how incredible, edible, convenient and delicious they truly are, and serve up a yolk or two to your family. I know I will.

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