What Egg-xact-ly?

And I thought choosing between over easy and scrambled was hard.  How about what kind of eggs to buy? Have you noticed all the labels on those cartons?  What do they all mean?  In other words, not egg – xact – ly so straightforward. Well, perhaps I can illuminate a bit on this quintessential breakfast ingredient.

First, some terms:

Egg Labeling

Commercial eggs:  These eggs, found in most large grocery store chains, come from hens fed soy and grains mostly.  The living conditions can be less than ideal and disease can set in.  The hens could or could not be given hormones or antibiotics.  Check the labeling.



Brown or green eggs:  These colored eggs can be found with pastured eggs frequently.  They do not carry extra nutriton. The color of the eggs is determined by the hen's breed.

Organic eggs:  Hens are fed organic feed and not given antibiotics or hormones.  The hens are not necessarily roaming freely, though.  They could be cooped up (pardon the pun) in very tight quarters.

Free range eggs: Hens are able to move about freely, not caged, indoors and out but outside can be just as crowded as inside.  This term can be a loose one and mean many things.  Try to clarify if possible so that you know what you are buying.

Cage free eggs:  The chickens are not caged but not outside either.

Omega-3 eggs:  Hens are fed fish oil and flax seed to increase the omega-3 levels in the eggs.  Some studies claims these eggs contain seven times the omega-3 than regular eggs.

Pasteurized eggs:  These eggs have been exposed to high temperatures to ward off microorganisms that could cause infection.

Pastured eggs:  These eggs are not to be confused with pasteurized eggs in the above definition.  The hens are “out to pasture” moving freely indoors and out and eating what they want, bugs and the like.

Take note that you must not assume favorable hen living conditions with the labeling.  For example, even though the label of the eggs may say certified organic or from uncaged or free-range hens, this does not equate with access to the outdoors or to pasture with lots of room to move about.

What's the Best Choice?

Other than showing concern for the well-being of our feathered friends, why is eating eggs from hens that are free to roam in pasture make such a difference in the value of the egg or make it healthier to eat?  A 2007 Mother Earth study that compared storebrand supermarket eggs to pastured eggs said the pastured eggs may have the following benefits:

• 5 times more vitamin D
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more vitamin E
• 7 times more beta carotene

So, allowing the hens to roam in pasture eating what they like apparently creates a more healthy egg. Thus, nutritionally speaking, overall, pastured eggs are the best choice. 

Where to Find Pastured Eggs

I have yet to see pastured eggs sold at grocery store chains, making it inconvenient for some to purchase them.  Farmers' markets almost always have sellers that carry them though, but they do cost more.  How much more depends on where you live.  Besides perusing your local farmers' markets, you can check out the Eat Wild and Local Harvest websites to look for pastured eggs in your area.

Make a Crack at It

If you cook a lot with eggs, you may want to master this:  cracking an egg with one hand.  Watch this for some great tips.

Eggs for One

This method of cooking eggs is so easy so treat yourself one morning or . . . treat others, too, and double it or otherwise multiply it and share for a brunch or light dinner.

Baked Eggs in Tomato Sauce with Oregano Pita Crisps

Gather

• 1 egg (pastured if you can get them)
• 1/2 cup tomato sauce of choice 
• 1/2 teaspoon Parmesan Reggiano
• 1 teaspoon fresh basil, minced
• smidgen of olive oil

• 1 small pita bread cut into quarters
• 1 tablespoon butter with a drizzle of olive oil over it
• 1 teaspoon fresh minced or dried oregano
• 1/4 teaspoon of fresh garlic, minced

single ramekin

Now do this

For eggs . . .

• Preheat oven to 350 degrees.
• Coat ramekin with olive oil.
• Pour tomato sauce into ramekin,
• Crack egg and gently slide egg on top of tomato sauce.
• Sprinkle with fresh Parmesan Reggiano.
• Sprinkle with fresh herbs of choice.
• Sprinkle with salt and pepper
• Bake for 10-15 minutes or until egg white is firm but yolk is soft.  Do not overcook.

For pita crisps . . . 

• Mash butter, olive oil and garlic together.
• Sprinkle with a tiny bit of salt.
• Sprinkle with oregano.
• Spread mixture over pita bread and place on foil or small cookie sheet.
• Bake while egg ramekin is baking until golden brown and bubbly.
• Serve with egg ramekin.

photo credit: <a href="http://www.flickr.com/photos/bitzcelt/2388261888/">bitzcelt</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>

Video source:  YouTube, foodwishes.com, Chef John