Ask the Expert: Whole Eggs vs Egg Whites

Over the years egg yolks have gotten a bad rap with regards to cholesterol.  It has since been discovered that this only applies if a person is consuming 4 or more eggs per day.  

Some of the reasons why the whole egg is a better option than the whites alone are:

  • The egg as a whole is a complete protein. 
  • The yolk has far superior nutrients than just the whites itself.  In fact, the yolk contains 100% of the daily recommended value of carotenoids, essential fatty acids, Vitamins A, E, D and K.
  • It also contains  90% of the daily recommended value of calcium, iron, phosphorous and zinc as well as many of the B vitamins. 

Here is my favourite way to enjoy eggs for breakfast, lunch or dinner!

Seasonal Ratatouille with Poached Egg* 

Ratatouille 

¼ cup olive oil

1 large clove garlic, crushed

1 onion, diced

1 large eggplant, cubed

1 red pepper, large diced

1 green pepper, large diced

6-7 large tomatoes, chopped

Sea salt, to taste

Pinch cayenne

Poached Egg 

2 eggs

2 tsp white vinegar 

Heat a large skillet over med-high heat. Sauté garlic and onion in olive oil for 1 minute. Add eggplant and cook for 5 minutes, until eggplant begins to soften. Reduce heat to med-low, add peppers and cook for 5 minutes more, stirring often. Add tomatoes, stir and cook until mixture begins to bubble. Reduce heat to a simmer and continuing cooking until vegetables are tender, approximately 15 minutes. The longer you simmer, the better the taste. Add salt and cayenne to taste.

Meanwhile, bring a small pot of water to almost boiling and then add vinegar to the pot. Crack 1 egg into a small cup. Turn off stove and gently lower egg into water. Repeat with second egg. Cover pot and let sit for 3 minutes. While eggs are cooking, serve a large scoop of ratatouille into a bowl. Remove eggs from water with slotted spoon and place over ratatouille.

The leftover ratatouille is even better the next day!

Do you have a question?  Email me at eatrightnutrition@gmail.com and your question with my answer could get printed in this newsletter. 

Alisa Davies is a Registered Holistic Nutritionist and Culinary Nutrition Expert and has been in the health and wellness field for many years.  She specializes in natural nutrition, Diabetes, Multiple Sclerosis and other autoimmune diseases, healthy eating habits for kids, weight loss, inflammatory conditions, custom eating plans and recipe development.  Contact Alisa at Movement Unlimited Inc. at 905-892-1239  or 905-964-2026 or email her at eatrightnutrition@gmail.com