Why Eat Organic Eggs?

In the past, eggs have gotten a bad rap for being too high in cholesterol. People started eating egg whites, making chemical-laden egg beater omlettes or avoiding them all together. However, eggs can be one of the healthiest foods you feed yourself and your family.


The Importance of Cholesterol

Cholesterol plays a vital role in the development of hormones. It is also necessary for proper brain health. The majority of the brain is comprised of fat and cholesterol. When cholesterol is severely restricted, memory and cognition can be compromised. Cholesterol also lubricates cells, allowing communication among them to be more efficient.


Amino Acids

Eggs contain all essential amino acids. Amino acids are the building block of protein in our bodies. In children, these amino acids are essential for proper growth and development. In adults, proper amino acid intake is essential to neurotransmitter balance. For example, if one is not getting enough amino acids through food, they are unable to make Serotonin, our body’s feel good chemical. Depression is not a Paxil deficiency but rather an amino acid deficiency.


Here are some tips and recipes for enjoying the incredible edible:

1. Buy free range, organic eggs. Organic eggs are higher in vital nutrients as compared to non-organic eggs. They are an excellent source of vitamins A, D, B12, Niacin, and Folate.

They are also rich in the carotenoids, lutein and zeaxanthin, reducing your risk of cataracts and macular degeneration.

In addition, they are a good source of choline, a nutrient that allows for proper communication between nerve cells and regular cells in your body. Recent research has found choline to be associated with many positive outcomes for both mama and baby including reduced risks of birth defects and improved memory.

And yes there is more...organic eggs have significant higher levels of omega 3 fatty acids, which will promote optimal brain health.

Not only are organic eggs healthier, but they are so much prettier! The yolk is so much brighter, almost an orange color. Crack open a non-organic egg and an organic egg side by side. You'll be surprised at how much brighter yellow the yolk is in the organic egg. It's visibly healthier for you! See the pic- the organic egg is on the right, the conventional one on the left.

Check out this site for more info on the superb nutrient benefits of organic foods. http://www.ota.com/organic/benefits/nutrition.html


2. Avoid egg whites in children under the age of 12 months. Egg yolks are an ideal brain food for your baby. The whites, however, can be highly allergenic. Whites are high in protein, and your baby can develop an allergy to this protein if its introduced too early.


3. Eggs with a runny yolk is one of the best ways to eat them. When the yolk is runny, the cholesterol has not been exposed to high heat and is therefore unoxidized. Oxidized cholesterol can create free radicals in the body and can be a risk factor for heart disease. That being said, if you are going to eat eggs cooked at higher heat (like hard-boiled), that's okay on a irregular basis. Just don't eat them everyday. Hard boiled eggs are a good on-the-go protein-packed snack. Better than a candy bar or a bag of chips!


Recipes:


Spinach n’ Yolk (suitable for 6 months and beyond)

Hard boil an egg. Once the eggs are boiled, throw the yolk (either throw out the white or you can eat it) in with a pan full of steamed spinach. Mix until smooth consistency. May need to add a little water or your expressed milk to the mixture to make it to make it runnier. You can add nutritional yeast or powdered kelp* for an extra nutrition boost.


Kelp n’ Egg (suitable for 12 months and beyond, contains yolk)

Soft boil an egg for 4 minutes. Peel and add soft yolk and white to a bowl. Add a tsp of dried kelp* and stir. Cece’s favorite snack!


Easy Pesto and Goat Cheese Frittata (suitable for 12 months and beyond)

Ingredients:

4-5 eggs
1 cup vegetables of your choice (I like to use spinach or kale, mushrooms and steamed broccoli)
2 tbsps unsweetened almond milk
3 tbsps pesto
1 cup goat cheese
Salt and pepper

Preheat oven to 350 F. Combine all ingredients in a bowl and whisk together. Pour in a greased pie pan. Bake for 35-45 mins.


*Powdered kelp is available at any health food store in the bulk spice section.

Curry in a Hurry

Cece devoured this one tonight so I thought I'd pass it on. It has the taste of a slow cooked stew, but it only takes about 35-40 mins. I used red lentils, which are very small, making them fast to cook and very soft. They are a red color when dry but when cooked, they look like regular green/gray lentils. I made a double batch so I have some left over to freeze for future meals.

This recipe includes turmeric (the main spice in curry powder) in it, which is an all around super spice. It's almost like a panacea for all diseases. It has anti-inflammatory, anti-cancer, and anti-oxidant properties. It is good for chronic conditions, like Diabetes, Heart Disease, Alzheimers, Rheumatoid Arthritis, and Acne. In addition to chronic diseases, it is also an excellent remedy for acute conditions, like musculoskeletal complaints (ie. sprained ankle). It is widely used in India, and is often attributed as being the reason why the incidence of Alzheimers is so much lower there. I couldn't live without this spice. It's a good idea to get your child hooked on it now so that he or she has a taste for it later on in life. This is true for any spices. Don't be afraid to spice it up! (See previous post on spices.)

Suitable for 9 months and beyond.

Ingredients
2 onions, chopped
1 apple, peeled and chopped in small pieces
3 tbsps oil (grapseed or coconut)
2 cloves garlic, crushed
2 tbsps fresh grated ginger
1 1/2 tbsp curry powder or tumeric powder
1 1/2 cup dry red lentils
3 1/2 cups vegetable broth
3/4-1 cup frozen chopped spinach
salt and pepper
2 tbsps lemon juice
chopped cilantro or parsley to garnish (optional)
Nutritional Yeast (optional)

Directions:
Saute the onions, garlic, ginger, and apple in oil for 5 minutes. Add curry powder and cook for another 3-4 minutes. Stir in the lentils so that they are coated with the curry powder. Add the broth and spinach and bring to a boil. Cover, turn the heat to med-low and let simmer for 30 minutes. Add salt and pepper, lemon juice, nutritional yeast, and cilantro or parsley. Enjoy!

Baked Goods (with VEGGIES in them!)

Searching for new ways to get veggies into your little one? Let's get bakin...

Buckwheat Zucchini Muffins (suitable for 12 mos and beyond)

While buckwheat is commonly referred to as a cereal grain, it is actually a fruit seed. It is in the same family as rhubarb. If you are sensitive to gluten or wheat, this is a great alternative. It is rich in B vitamins so will give you and your family a natural energy boost. Also, it is high in Magnesium, supporting cardiovascular health.

Ingredients

• 2 1/2 c buckwheat flour
• 1/4 c honey
• 1 mashed banana
• 1/2 t salt
• 1/2 t baking soda
• 1 t baking powder
• 3/4 c milk or milk substitute (I use unsweetened almond milk)
• 1/2 c oil
• 2 organic eggs
• 1/2 t vanilla
• 1 1/2 c shredded zucchini

Preheat oven to 350 F. Oil muffin tin. Combine dry ingredients and wet ingredients in separate bowls, then gradually pour dry into wet and stir until smooth. Pour into muffin tin and bake for 18-22 minutes. You could also use the same recipe and substitute carrots for zucchini and add raisins for a different twist.


Broccoli Cheese Cornbread (suitable for 12-18 mos and beyond, includes dairy)

Cece devoured these! She had two tonight. I'll definitely be making these again! Broccoli is one of the only vegetables high in both Iron and Vitamin C. This is a great combo because vitamin C increases the absorption of plant sources of Iron. Broccoli is also rich in sulphur-containing indoles, compounds that have been found to combat against cancer and aging. You can never get enough broccoli!

Ingredients

• 1/2 cup butter or Earth balance

• 1/3 cup chopped onion

• 1 teaspoon salt

• 3/4 cup organic cottage cheese (or crumbled goat cheese)

• 2 cups steamed broccoli, chopped

• 4 organic eggs

• 1 package (8 1/2 ounce) corn bread mix (Bob's Red Mill makes a good gluten free one)

Preheat oven to 400 F. Spray 12 muffin cups with non-stick spray or line with paper liners. In medium bowl, add all ingredients in order and mix. Spoon into prepared muffin cups. (May also be baked in a 9 x 13-inch pan.) Bake 15 - 20 minutes. Serve with soup or chili.

Zucchini Oat Muffins
These ones are so moist and delicious! Everyone is bound to love these ones!

Ingredients
1/2 cup grapeseed oil (or coconut oil, warmed)
1/4 cup organic unsweetened apple sauce
2 cups grated zucchini
3 organic eggs
1/4 cup raw honey
1 tsp vanilla extract
3 cups oat flour (simply put 3 cups rolled oats in a food processor and voila-oat flour!)
1 tsp baking soda
1/2 tsp sea salt

Instructions:
1. Preheat oven to 350 F.
2. Mix together zucchini, oil, apple sauce, honey, and eggs. Gradually add the remaining dry ingredients.
3. Pour into a greased muffin pan.
4. Make for 25-30 minutes.

Make extra and freeze! You can make banana muffins by simply substituting chopped bananas for the zucchini.


Gluten Free Pumpkin Muffins

Puree, in a blender or food processor, the following ingredients until smooth:

1/4 cup almond milk
one 15 oz can pumpkin or 1.5 cups fresh cooked pumpkin
1/3 cup grapseseed oil or butter or coconut oil
1/3 cup honey
1 tbsp pumpkin pie spice
1/4 tsp salt
1 egg

In a large bowl, combine and mix together:

1 cup teff flour
1 cup almond flour/almond meal
1/4 cup ground pumpkin seeds (grind in a coffee grinder)
1 tsp baking soda
1 tsp baking powder

Make a "well" in the dry ingredients. Add the pumpkin mixture to the flour
mixture and blend until moistened. Spoon into a greased muffin pan.

Bake at 350 F for 25 minutes.

Makes 12-16 muffins.