Mini ‘ Quiche ’
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HOW MANY EGGS CAN I SAFELY EAT ?
– By Jacklyn Fernandez , RHN
Although eggs are among the most nutritious foods on the planet , they have gotten a bad reputation because the yolks are high in cholesterol . However , we need to first understand how cholesterol works in your body , because it ’ s not as simple as saying “ don ’ t eat it .”
Cholesterol has often been seen as a negative thing , because studies have linked it with heart disease and even death . Studies continue , and reviews are often mixed .
Cholesterol plays a very important function in your body , as it ’ s essential to every cell membrane . It ’ s also used in your body to make the needed estrogen , testosterone , and cortisol hormones . By consuming less cholesterol-rich foods , your liver will produce it to make sure it ’ s available . By eating more cholesterol foods , your liver will compensate by producing less .
Studies by the National Institute of Health ( U . S .) have examined the effects of eggs on cholesterol , indicating that in 70 % of cases studied , good HDL cholesterol increases with egg consumption , while bad LDL cholesterol levels will remain unchanged or sometimes even decrease . As is the case with avocados and their cholesterol levels .
Studies further show that – depending on the individual ’ s body response – the omega-3 in some eggs ( those which are produced by hens who have been fed omega-3 supplements ) can lower blood triglycerides . Eggs also contain a high level of carotenoid antioxidants such as lutein and zeaxanthin ( excellent for eye health ), and consuming eggs increases blood levels of these significantly .
Additional 17 reports published by PubMed and Embase indicate that there is no evidence of association between egg consumption and risk of coronary heart disease or stroke , and that in fact people with higher egg consumption had a 25 % lower risk of developing strokes .
To date , no studies have fed people more than three eggs per day .
At an average cost of . 50 ¢ each , organic , free range eggs are recommended . “ Free-range ” means hens see the light of day ( depending on the weather ) and their feet actually come in contact with the earth . They will typically feed on worms and bugs ( their natural food ) rather than corn , and they are less stressed ( which can affect the quality of the eggs ) while being humanely treated . •
Conventional or free-range : Which do you think is more humane , less stressed , producing healthier and more nutritious eggs ? You choose .
“ The same boiling water that softens potatoes , hardens eggs . It ’ s all about what you are made of , not your circumstances .” – Holly Capron
Mini ‘ Quiche ’
How brilliant is it to prepare Quiche in muffin tins ? Customize them just as you would a pizza ! Two vegetarian , two meat lovers , some with cheese or without ... Great for breakfast , lunch , snack , and dinner , made on the spot or the night before . For more recipes visit our website !
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