May is National Egg Month, and there is a lot to celebrate about this incredible source of nutrition. Colorado Egg Producers (CEP) Association encourages Coloradans to take advantage of all of the benefits eggs have to offer from the pocketbook to the waistline.
As the weather gets warmer and outside activities pick up, Americans can increase their intake of the sunshine vitamin even more by eating all-natural foods, like eggs, which are one of the few foods that naturally contain vitamin D. In fact, the USDA recently reviewed egg nutrient data and results showed that one large egg contains 41 IU of vitamin D, 64 percent higher than before.
“Vitamin D is a nutrient that should not be overlooked,” says Neva Cochran, MS, RD, LD. “In addition to working with calcium to help form and maintain strong, healthy bones, vitamin D works with calcium to prevent the development of osteoporosis in older adults. At 15 cents apiece, eggs are an easy, all-natural and inexpensive way to boost your vitamin D intake. Other good sources of vitamin D include fortified milk and fish, such as salmon and tilapia.”
Furthermore, eggs are an easy and versatile way to get that high-quality protein. One large egg also has varying amounts of 13 essential vitamins and minerals all for 70 calories! Regardless of how you prefer your eggs — hard-boiled, scrambled, poached or others —this month is the perfect time to brush up on your egg cooking skills. Visit the Incredible Egg’s Cooking School for step-by-step directions and pictures.
“Eggs are a nutritional staple we encourage everyone to consider incorporating into their diet,” said Mike O’Conner, a Colorado egg farmer and member of CEP. “Whether you scramble them for breakfast, snack on them throughout the day or eat them for dinner, they will satisfy your hunger with protein and essential nutrients. When you eat Colorado eggs you can also enjoy your meal knowing you support your local farmers.”
Looking for another way to celebrate National Egg Month? Join America’s egg farmers in fighting childhood hunger through the Good Egg Project. Visit IncredibleEgg.org/Good-Egg-Project to make a pledge to help fight childhood hunger. For every pledge, America’s egg farmers will donate one egg to Feeding America. Since 2009, America’s egg farmers have donated more than 38 million eggs to help feed the hungry.
Get more egg recipes and nutrition information by “Liking” Colorado Egg Producers on Facebook, following @COEggProducers on Twitter, or visiting the Pinterest page.
CEP is a membership organization representing seven farms throughout Colorado. CEP is committed to doing what’s right for its community, as illustrated by the regular donation of thousands of eggs to food banks throughout the state. Egg farmers throughout Colorado pride themselves on providing eggs to Coloradans. We are also proud to offer consumers the choice between cage, cage-free eggs, organic, nutrient enhanced, brown and white eggs. You can find locally produced, fresh, wholesome and safe eggs in the dairy case of your favorite Colorado supermarkets.
Incredible Easy Egg Recipes In addition to being great for festivities, eggs are affordable, contain high-quality protein and are a naturally good source of vitamin D, making them an ideal dish to serve this spring. Try these delicious and easy recipes:
Eggs and Proscuitto Muffins
May includes both Mother’s Day and National Egg Month, so why not make the women in your life feel egg-stra special with these easy-to-make breakfast muffins. You can substitute one, 4-oz. jar of diced pimiento, drained, for the tomatoes. Freeze-dried chives also work well in place of fresh. This recipe is an excellent source of protein, Vitamin D, choline and calcium and a good source of Vitamin A, folate and iron.
Love Eggs Benedict, but want a lighter dish? Eggs Italiano offers an incredible meatless option that includes fresh veggies in a light sauce, ideal for any time of day. This recipe is an excellent source of protein, fiber, Vitamin A, Vitamin D, folate, choline, calcium and iron.
Need a reminder on how to poach eggs? HEAT 2 to 3 inches of water to boiling in a saucepan or skillet. REDUCE heat to keep liquid simmering. BREAK cold eggs, one at a time, into custard cup and gently slip into liquid. COOK 3 to 5 minutes, or until white is completely set and yolk begins to thicken, but is not hard. Carefully REMOVE egg using a slotted spoon.
Who says soufflés are only for dessert? Use ramekins or custard cups. For a “top hat” appearance, hold spoon upright and circle the egg mixture to make a ring about 1-inch from side of dish and 1-inch deep. Then bake as recipe directs.
This recipe is an excellent source of protein and calcium, and a good source of Vitamin A, folate and choline.