When the Easter Bunny comes hopping into town on April 12, he’ll be bringing with him his usual basket full of eggs—which, in addition to being great for dyeing and hiding, are a traditional part of the holiday menu. And despite a longtime misconception, science is now waking up to the health benefits of this popular breakfast food (or anytime food, really). Eggs aren’t bad for you in moderation; on the contrary, they’re great sources of protein and other nutrients.
As the American Egg Board explains, eggs got their bad reputation because they have high levels of cholesterol. At one time, experts recommended consuming no more than 300 milligrams of cholesterol a day because it was believed that dietary cholesterol increased risk of heart disease; however, the Office of Disease Prevention and Health Promotion dropped this recommendation from its Dietary Guidelines for Americans in 2015, as there was no scientific evidence to support such a claim.
And as recently as 2018, a review published in the journal Nutrients, “Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease,” noted that dietary cholesterol doesn’t hurt your heart. Instead, it’s saturated fat and trans fat that people need to watch out for. And the good news about eggs is that most of their fat content is monounsaturated fat and polyunsaturated fat, better known as the “good fats” because of their positive effect on blood cholesterol.
At less than 80 calories each, eggs have about 6 grams of protein, plus lots of vitamin D for bone health and immunity, choline for metabolism and liver function, and vitamin B12 for energy production.
Enjoy in moderation though. Even with the modern perspective on dietary cholesterol, the American Heart Association and Harvard Medical School recommend healthy people limit themselves to one egg a day. Those with heart disease or diabetes should consume no more than three eggs a week. It’s also important that people be careful about the way that they’re consuming eggs—if you’re frying them in butter and serving them alongside too many processed meats like bacon or sausage, or sugar-laden pancakes and muffins, these dietary choices might be more to blame for any health problems, per the advice of Harvard Medical School.
Don’t be afraid to think beyond breakfast—eggs can be used to make heart-healthy dishes that are great for lunch or dinner, and Easter is the perfect occasion for those recipes. Ideally, you should cook a set of eggs for eating that’s separate from any eggs you’re using for decorating or hunting. But if you’re trying to reduce waste and want to use the same batch of hardboiled eggs for both, be sure that your eggs are not out of the fridge for more than two hours and that they’re hidden in places where they won’t be contaminated by dirt and bacteria. Rinse the eggs off afterward, and if any of them are broken or cracked, dispose of them.
To make hardboiled eggs, put them in a saucepan of water and set over heat. Once the water comes to a rolling boil, cover the pan, turn off the heat, and let the eggs stand in the water for 15 minutes. Take the eggs out of the water and put them in a bowl of ice water to cool. Ideally, you should peel a hardboiled egg right after it is cooked because the egg will contract in its shell as it cools, making it harder to peel later. Hold off on peeling the eggs, however, if you don’t plan to eat them the same day. Hardboiled eggs can be stored in their shells in the refrigerator (40 degrees or cooler) for up to a week. Don’t freeze a hardboiled egg, as this can make the white turn tough and watery.
Deviled Eggs
Ingredients:
- 1 dozen hardboiled eggs
- 1/4 cup mashed avocado (approximately 1 large avocado)
- 1/4 cup nonfat plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 teaspoon paprika
- 1 teaspoon parsley
Directions:
Slice the eggs lengthwise, remove the yolks. Place the yolks in a bowl with the other ingredients. Mix until blended well. Scoop mixture into a piping bag and pipe into the hollowed-out whites.
Egg Salad
Ingredients:
- Half-dozen hardboiled eggs, finely chopped
- 1 tablespoon relish or finely pulsed dill pickles
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon Dijon mustard
- 1/4 cup nonfat plain Greek yogurt
Directions:
Mix all ingredients together. Serve in a bowl as a side or on toasted bread with lettuce and tomato as a sandwich.