Eggs are a rich source of dietary cholesterol, but they also contain a variety of essential nutrients. There is conflicting evidence as to whether egg consumption is beneficial or harmful to heart health. A 2018 study published in the journal Heart, which included approximately half a million adults in China, found that those who ate eggs daily (about one egg per day) had a substantially lower risk of heart disease and stroke than those who ate eggs less frequently*. Now, to better understand this relationship, the authors of this work have carried out a population-based study exploring how egg consumption affects markers of cardiovascular health in the blood.
Results – Egg consumption was associated with 24 out of 225 markers, including positive associations for apolipoprotein A1, acetate, mean HDL diameter, and lipid profiles of very large and large HDL, and inverse associations for total cholesterol and cholesterol esters in small VLDL. Among these 24 markers, 14 were associated with CVD risk. In general, the associations of egg consumption with metabolic markers and of these markers with CVD risk showed opposite patterns.
Conclusions – In the Chinese population, egg consumption is associated with several metabolic markers, which may partially explain the protective effect of moderate egg consumption on CVD.
Pan et al. investigated associations of self-reported egg consumption with plasma metabolic markers and these plasma metabolic markers with the risk of cardiovascular diseases. In general, there was some impact on metabolic markers which could protect against CVD. The paper will interest scientists in the field of nutritional epidemiology.
I just bought a dozen large eggs for $0.89. This is an inexpensive sandwich filling!
First boil some eggs. Add the eggs to a saucepan and fill with cold water. Bring water to a boil and immediately remove from heat. Cover and let the eggs bathe for 12 minutes. When time’s up carefully drain the eggs and add cold water to the pan. Drain again then add cold water and lots of ice to the pan with the eggs. This shock treatment will allow for easier to peel hard boiled eggs in about 15 minutes. ( I used to hate peeling hard boiled eggs until I learned this technique);
4 large eggs 2-3 T mayonnaise 1/4 C shredded sharp cheddar cheese 1 stalk celery diced 1 dill pickle spear diced couple of dashes of onion powder and garlic powder salt and black pepper to taste
Peel the eggs. Slice in half lengthwise and pop out the yolks. Place the yolks in a medium sized bowl and smash with a fork. Dice the egg whites and add to the bowl. Add the remaining ingredients and mix well. Taste and adjust your seasonings. Four eggs will make enough egg salad for 2-3 hefty sandwiches. If you need more egg salad double the recipe.
Odds and Ends
Use just enough mayonnaise to hold the egg salad together. You want to taste the ingredients and not just the mayo.
Some folks will use fresh onion and garlic. I feel using fresh adds harshness and a certain pungency to the salad and prefer to use garlic and onion powders or granules. Diced carrots work well instead of celery. I’ve never tried using both carrots and celery but if you are a daredevil, be my guest. A couple of slices of crumbled bacon adds another depth of flavor if you like bacon.
Dill, no. Mustard, also no.
Many thanks to Ol Red Hair for nudging me to write this recipe down. This recipe holds a dear place in my heart because during the first year of the pandemic I ate more egg salad than I have eaten in my entire life. I also lost 25 pounds during the first year of the pandemic and some of the credit has to go to this egg salad recipe. It fills you up and as a result I snacked a whole lot less. When I told this story to my doctor she just looked at me and said,
“I can’t wait to see your blood work.”
“I’m eating more eggs to train my liver to produce less cholesterol.”
She smiled at me as if she wasn’t quite sure whether I was joking or being serious.
From the language comments the country of origin appears to be Greece. This dish is absolutely brilliant (but try to find tomatoes like this in the US). I love the chef using the tops for bottoms. AND…wait for the cat.
Sometimes you have odds and ends in the fridge. This was the inspiration for Scraps Frittata which in the end turned out fine. The other night at a bring a dish dinner I was asked to bring some Roasted Cauliflower with Parmesan for a side veggie. Our gracious host well known for his blunt honesty said,
“Maybe we shouldn’t have microwaved the cauliflower. The texture was different.”
I agreed. The veggie was kind of mushy. Maybe I shouldn’t have made the cauliflower earlier, covered the dish with aluminum foil, then microwaved it for serving. This veggie is obviously best served immediately from the oven.
Our host who does not like leftovers besides Good Pie didn’t want the rest of the veggie so I took it back home. What do you do with about 3 cups of leftover mushy roasted cauliflower?
The skeptical cardiologist pointed out in 2013 that there was no good evidence supporting limiting dietary cholesterol to 300 mg per day. I exulted, therefore, in 2016 , when this long-standing dietary recommendation came out of the US dietary guidelines. Recognizing that dietary cholesterol doesn’t need to be limited means that eggs and egg yolks […]
For the majority of my adult life I’ve limited my egg consumption. In case you’ve not followed the science you might have missed the most recent studies on the connection between dietary cholesterol and heart disease.
How is it possible a grocery store on a SUNDAY has NO MUSHROOMS? The only plain white button mushrooms were the pre-sliced variety. They were brown and old. I guess I could have bought some of those fancy gourmet mushrooms for a gazillion dollars a pound. Or I could have stopped at another store for mushrooms. In the end I decided to just wing it.
So, no mushrooms. Dried shiitake? No, too Oriental for me. In the place of mushrooms I caramelized a medium sweet onion and also added some riced up cauliflower.
In about 20 minutes we’ll find out if the substitutions works.
“Can’t you just put more eggs in it? Besides I have no idea where that recipe is.”
“It’s on your blog.”
Well, it’s here now. Here’s another fine example of something I made at some point in the past but the recipe went AWOL. So here we go (again) and this recipe is as original as any you’ll find online. Overnight breakfast casseroles are all pretty much the same. Some use potatoes, some don’t. I saw one recipe that used croutons instead of bread. Mushrooms and spinach seemed pretty popular. Use what you have on hand and let your palate be your guide.
Xmas Sausage and Cheese Breakfast Casserole
Serves 12 or more depending upon portion size
2 pounds pork breakfast sausage (if you’re in Oklahoma I used half Blue and Gold and half JC Potter)
12 ounces cheddar cheese, shredded (medium, Wisconsin sharp, and NY sharp)
1/4 cup butter melted
1/2 small red pepper, small dice
3-4 green onions, tops only, diced
The night before:
Cook the sausage in a large skillet and drain the fat.
Add onion and saute until the onions are translucent.
Allow sausage/onion mixture to cool.
Coat the bottom of a 15″ x 10″ baking dish with melted butter.
Spread the bread cubes on the bottom of the dish.
Add the cooled sausage/onion mixture.
In a large bowl, beat the eggs, milk, and dry mustard.
Spread the shredded cheeses over the sausage mix.
Pour the egg mixture evenly over the sausage and cover with plastic wrap.
Chill in the refrigerator overnight.
The next morning:
Take the casserole out of the refrigerator and allow to sit for at least an hour. It can be cool to the touch but not cold.
Preheat the oven to 350ºF.
Bake uncovered for 50-60 minutes until the top turns golden brown and the casserole is bubbling on the sides.
Remove from the oven and allow to cool at least 10 minutes before serving.
Sprinkle the red pepper and green onions on top.
Post Xmas Brunch Observations
You’ll note this recipe does not call for any salt or pepper. You won’t need salt or pepper in the dish. Allow your guests to season as they please. Trust me on this. This dish is quite rich and full of flavor even the salsa and ketchup on the counter never got used. We made Xmas Breakfast Potatoes on the side. This casserole freezes well for quick and hearty meals when you don’t feel like cereal or toast. Make sure you’re feeding a crowd because otherwise you’ll have a lot of leftovers.
Sometimes you have odds and ends in the fridge. Half an onion, two halves of red and green peppers, maybe even some leftover fresh spinach sauteed with garlic in the freezer. No one else is home. So it doesn’t really matter if this thing turns out OK or not.
I hate wasting food. There’s just too many people on the planet who would gladly take your odds and ends, the scraps that might get thrown away. So tonight I made a frittata with what I had on hand. And if it turns out OK, then this recipe stays on the blog.
If not, well you’ll never know it was here.
2 Tbl EVOO
1/2 medium sweet onion, sliced thinly
1/4 red pepper, sliced thinly
1/4 green pepper, sliced thinly
2 small Yukon Gold potatoes, organic, small dice
1 cup sauteed fresh spinach with garlic, drained
1/4 cup half and half
Dried basil, healthy pinch
Salt and pepper
Heat the olive oil in an 8 inch non-stick pan.
Saute the onions and peppers for 5 minutes.
Add the potatoes and continue cooking until nearly cooked through, about 10 minutes. Add more olive oil if needed to prevent sticking on the bottom of the pan.
Add the basil, salt, and pepper. Add oil if needed.
Spread the spinach evenly over the potato/pepper mixture.
Sprinkle Parmesan over the spinach. Be as generous as you like.
Beat the eggs and half and half. Pour over the vegetable mixture.
Preheat your broiler.
Allow the frittata to sit over a very low flame until set.
Place the pan under the broiler to brown the top.
Remove from the broiler and place the frittata on a serving plate.
In today’s world of instant information the recipe wasn’t hard to find. After confirming with The Boss that the recipe I found was the one she used, I started writing. But my eyes caught the following:
Recipe adapted from Georgia Cooking in an Oklahoma Kitchen with Trisha Yearwood (c) Clarkson Potter 2008
If I understand this correctly the recipe here is an adaptation of an adaptation of Yearwood’s original 2008 version.
So with all of these credits it’s likely I won’t get slammed for a lack of attribution like I did when I published a slightly altered version of someone’s Homemade Taco Seasoning Recipe.
1/2 loaf of sliced white bread
1 pound fresh bulk pork sausage
5 ounces Sharp and 5 ounces Medium Cheddar, grated
2 cups half and half
1 teaspoon dry mustard
1 teaspoon salt
6 large eggs beaten
Cut the bread into 1-inch cubes.
Grease a 9- by 13- by 2- inch casserole dish with butter.
In a skillet, brown the sausage over medium heat until fully cooked. Remove the sausage with a slotted spoon to drain the fat.
Spread sausage over the bread and top with the cheese.
Mix half-and-half, dry mustard, salt and eggs. Pour into the casserole dish.
Cover the casserole with aluminum foil and refrigerate overnight.
The morning of serving preheat the oven to 350 degrees F.
Bake covered until set and slightly golden, about 50 minutes.
Remove from the oven and allow to cool and set for 15 minutes before serving.
Pepper? Definitely add some black pepper. We used Potter sausage a fine MIO product which IMHO is some of the best pork sausage on the market. Very good ratio of fat to flesh. For the bread, use a thick slice bread in the Texas Toast style. This size helps to create the perfect size bread cubes. Yes, I also noticed that this recipe and the original do not specify how much butter. (psst…this is not a low-fat low-calorie vegan dish so how much butter do you think?) Don’t ask me why two different Cheddar cheeses because I don’t know.
I’ll go out on a limb and predict this dish will be Daughter-in-law Approved. Anything you can toss together the night before and bake in the morning is a life saver when you have a Tiny Human on board. Plenty of leftovers too.
It’s been two months since I posted a recipe. Too many interesting research articles, bunnies, work…the list is endless. Well the drought is over. I had leftover mashed potatoes in the fridge and told myself “I am not going to waste perfectly fine leftover mashed potatoes”. I hopped online to find a decent potato pancake recipe. But instead, I stumbled on a quiche recipe that used instant mashed potatoes for the crust. One of my go to recipes is frittata that has plenty of potatoes in it. So why not quiche?
Trigger Warning for Easily Offended Militant Vegans
2 large mushrooms (white button or baby bella) sliced thin
4 large eggs
1 cup organic half and half
1 cup shredded sharp cheddar cheese cheese
1/4 cup grated Parmesan cheese
Two dashes nutmeg
salt & pepper
Pre-heat oven to 350 degrees.
Grease a 9″ pie pan with 1 T of the olive oil. Press the mashed potatoes into the pie pan to form a crust.
Bake the potato pie crust for 30 minutes. After 30 minutes turn the oven off and leave the potato crust in the oven for another 15 minutes. Remove from oven and set aside. Cool thoroughly.
Heat up the oven again, this time to 425 degrees.
In a large pan saute onion and mushroom for approximately 10 minutes in 1T olive oil and 2T of butter. Add defrosted and drained spinach and continue to saute until the mixture is somewhat dry. Add a dash of nutmeg. You don’t want any visible liquid. Set aside. Cool thoroughly.
In a small mixing bowl whisk the eggs & half and half. Add the other dash of nutmeg, and a dash apiece of salt and pepper.
Spread vegetable mixture evenly on your potato pie crust.
Sprinkle Parmesan and cheddar cheeses over the spinach mixture.
Pour egg mixture over the spinach and cheeses.
Bake at 425 degrees for 15 minutes. Turn oven heat down to 350 degrees and continue baking for approximately 30 more minutes or until golden brown.
Slice & serve.
Why yes, of course you can add cooked diced bacon at step 8.5. Swiss instead of cheddar would be an excellent substitute. If you don’t have any leftover mashed potatoes by all means use one of those deep dish frozen pie shells. If you add bacon and use a frozen pie crust this recipe becomes my world famous spinach quiche that I’ve been making for years. But as I move along the spectrum to more of a WFPB diet I’ve been leaving the bacon out.
I’m not quite sure how I would make this pie palatable for my easily offended militant vegan readers. I need to think about this a little more.