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Cooking with Eggs – Eggs 411


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The incredible, edible egg! Do you recall that jingle? It’s been playing in my head for some time now as I’ve been contemplating what to share with you regarding how to prepare the perfect hard cooked egg. I love eggs. Eggs are the perfect whole food, nutritious, delicious and they have their own carrying case! Eggs have the perfect ratio of protein, fat and carbohydrates and you can enjoy them any time of day. Perhaps they are so popular for breakfast simply because their rich golden/orange yolk is another form of nature’s sunshine.

Always Start With Good Quality Ingredients

Personally, I prefer organic free range eggs. Cage-free organic eggs from healthier chickens that eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega fatty acid ratio.

Recently, I moved out of the city to Long Island and am lucky to be close to some wonderful organic farms. In particular, I frequent Garden of Eve, located on Sound Avenue in Riverhead. I love that I can see the chickens roaming and clucking around!

Farm fresh eggs, yum…. you really can taste the difference. I highly recommend seeking out farm fresh eggs in your local Farmers Market and www.localharvest.org can help you find contact information for farmers’ market sellers across the country. They also have an online store that lets you order them no matter where you live.

Here are some good brands that can be found in your local Whole Foods or neighborhood supermarket. Born Free Organic Free Range Eggs, Organic Valley, Vital Farms, Natures Yoke and NY Eggs by Empire Organics.

The healthy chef in me would not feel complete if I did not share this very important egg fact with you. The yolk is no joke; it’s the healthiest part of the egg!

The yolk is the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients. In fact, yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12 of the egg. In addition, the yolks contain all of the fat soluble vitamins A, D, E, and K in the egg, as well as all of the essential fatty acids.

So, I say, bring on the eggs whether for breakfast, lunch or dinner! How do you like your eggs? I’d love to hear your ideas. Next week I will bring you a step by step guide to creating the perfect hard cooked egg and some great recipes from our classes*. Future egg lessons will feature how to poach, create omelets and crepes and highlight more delicious recipes!

*Culinary Arts classes take place in The Patti Gelman Culinary Arts Center.
Images courtesy of ©doodlehedzphotography (randi l klein)

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About Jennifer Goren


Director of Culinary Arts at the JCC in Manhattan. Jennifer Goren is a proud graduate of the Natural Gourmet Institute for Food & Health’s Chef Training Program. Her expertise focuses on health supportive cooking methods using whole foods and converting any recipe into a healthy and scrumptious alternative, while placing emphasis on nutrition and the connection between food and its healing properties. She’s enjoyed teaching healthy cooking to teenagers at NYC’s Hamilton Madison House, conducted lectures here as well as abroad, and catered for both private and corporate clients through her small business “The Zen Gourmet.” Jennifer is passionate about tasting and teaching all types of cuisine, and is dedicated to maintaining the integrity of Culinary Arts Programming , as well as inspiring new class trends!




2 Responses to Cooking with Eggs – Eggs 411

  1. What a great article – thank you! Finally someone stressing all the properties of egg yolks. I see so many people eating only whites and not realizing what they are missing on (taste-wise and nutrient-wise). The recipes are also fantastic, as always with anything taught at the JCC.

  2. I am so excited for this! I love eggs, and think that they are such an ignored important food. I’d love to see some new recipes for eggs for lunch and dinnner!

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