Nature’s Big Vitamin Pill

Nature’s Big Vitamin Pill

Egg recipes that will crack you up. By Jennifer Cisney

Eggs got a bad rap from the ‘70s through the late ‘90s. Nutritionists warned against high cholesterol in egg yolks possibly leading to heart attacks and strokes. Later studies showed that the dietary cholesterol in eggs has a very small effect on blood cholesterol.


Actually, eggs might be one of nature’s most perfect foods, packed with 6 grams of protein and enough vitamins and minerals for nutritionists to call it “nature’s vitamin pill.” Eggs have a concentration of amino acids second only to mother’s milk and are one of the few natural food sources of vitamin D. Eggs also contain vitamin A, vitamin B, zinc, omega-3 fatty acids, lutein, and iodide.

All this with 70 calories and only 5 grams of fat and no sugar or carbohydrates. This blend can alleviate bad moods, combat fatigue, and prevent age-related cataracts and muscle degeneration.

The eggs pictured here look a little different than the eggs you buy in American grocery stores. The USDA requires all eggs to be washed and sanitized before leaving the processing plant to reduce the risk of salmonella. Washing eggs removes the natural
outer lining of an egg called the “bloom.” Washed eggs without the protective layer need to be refrigerated, while unwashed eggs can sit on the counter at room temperature for up to two weeks.

The four larger eggs in the photo are from ducks at Fulton Farm, and the rest are from chickens. Duck eggs are larger with tougher shells. They also tend to be richer and creamier. However, the nutritional benefits of duck and chicken eggs are very similar. We eat more chicken eggs because chickens don’t require as much space, and they lack the strong mothering instincts of ducks, making their eggs easier to gather. Whether you have duck or chicken eggs in your basket, here are some recipes for them.

Cloud Eggs
For this dish, the egg whites are separated from the yolk and cooked in a light and fluffy nest shape with the yolk in the middle like the sun.
2 large eggs
two slices of toast
1/4 cup grated parmesan cheese
Cooking spray

Preheat oven to 450° F. Spray a baking sheet with cooking spray.
Separate eggs and place whites in a large bowl and each yolk in its own small bowl.
Beat the egg whites for about 3 minutes until stiff peaks form. Fold in the parmesan cheese, salt, and pepper.
Spoon 2 large mounds of the egg whites onto the prepared baking sheet and use a spoon to make a small indentation to create a “nest.”
Bake egg white mounds until they are a light golden brown.
Pour 1 yolk into the indentation of each egg white mound. Return to the oven and bake until yolks are set, about 3 minutes.
Place each egg white mound on top of buttered toast.

Pickled Eggs
This dish is popular amongst the Pennsylvania Dutch. You can pickle eggs with various seasonings but this beet version is one of the most popular.
2 cans (15 oz) whole beets
12 large hard-boiled peeled eggs
1 cup sugar
1 cup water
1 cup cider vinegar

Drain beets and save 1 cup of juice.
In a small pot, bring the sugar, water, vinegar, and beet juice to a boil.
Place eggs and beets in a two-quart jar. Pour the beet juice into the jar and let it cool.
Place a lid on the jar and refrigerate for one day.


(Korean steamed egg)
“Gyeran” means“eggs,” and “jjim” means “steamed.” This is a savory egg dish that complements any Korean meal.
4 large eggs
1 cup chicken stock
1 tsp sesame seed oil
3/4 tsp salt
3 tbsp chopped green onions
Beat the eggs with a whisk, then run the eggs through a sieve to create a smooth consistency. Stir the chicken stock and salt into the beaten eggs.
Coat a ramekin or heatproof bowl with sesame seed oil.
Place the bowl into a medium-sized pot and fill the pot with water until it reaches halfway up the sides of the bowl.
Place a lid on the pot and bring to a gentle boil. Steam the eggs for 8 minutes.
Stir the eggs with a spoon, add the green onions, then steam for another 8 minutes until the eggs are set.


Oeuf Mayonnaise

This simple dish, also called egg mayo is a super popular recipe in France. So much so, it has its own society, “Association de Sauvegarde de l’Oeuf Mayonnaise,” to protect and promote it.

4 large eggs
1 cup mayonnaise
1 tbsp Dijon mustard
1 tbsp lemon juice
2 tsp white vinegar
1/4 tsp salt
1/4 tsp pepper
Crusty French bread
Optional toppings – chives, green onions, capers

Hardboil the eggs and peel them.
Cut the eggs in half lengthwise and place them yolk side down on a plate.
Combine the mayonnaise, mustard, vinegar, salt, and pepper in a small bowl and mix well until smooth.
Spoon the mayonnaise mixture over the eggs and top with a garnish. Serve with the bread.

Egg Facts

Raw eggs wobble when spun, whereas hard-cooked eggs spin smoothly.

A hen’s diet determines the color of the yolk.

“Yolk” is an old English word meaning “yellow.”

The yolk contains almost all the nutrients while the egg white has mostly protein.

RELATED: From ADP to SVP Whole-Being Wellbeing Alumna Honors Fellow Alumnae