Kitchen Essentials – Eggs

By / Magazine / December 8th, 2011 / 3

eggpotatoYes, wonderful eggs are an absolute kitchen essential. Doctor tested, patient approved, eggs are fabulously healthy. We here at Tidings love eggs. They’re the binders that make lamb burgers possible; they’re the breakfast of champions and the light luncheon fare. Best of all, eggs are among the healthiest of foods available.

In today’s fast-paced world, it can be difficult to understand healthy lifestyle choices. It seems as though a new study is released daily detailing a new dietary fad, or a new and improved way to maintain a healthy lifestyle. This is particularly challenging for Canadians who are managing health issues.

Take for example 65 year-old Frank Pearson of Orillia, Ontario. Ten years ago, when Frank was diagnosed with coronary heart disease (CHD), he was both surprised and uncertain of what to do next. While he knew that he would have to make changes to his lifestyle through diet and exercise, he was afraid that it would mean giving up many foods that he’d enjoyed his entire life. “Figuring out how to manage the condition was challenging at first,” said Mr. Pearson. “My wife and I had to educate ourselves about dietary cholesterol.”

Unfortunately, Frank Pearson is not alone. Many Canadians are confused about dietary cholesterol. Dr. Christian Constance based in Montreal, counsels many patients who are anxious and worried about how they should manage their diets after a CHD diagnosis. “I tell all of my patients that active living and eating well can create a healthier lifestyle,” she said. “After a coronary heart disease diagnosis, this is especially true. Dietary cholesterol has very little effect on blood cholesterol levels – which are the levels I’m concerned about as a doctor. It’s much more important to reduce overall fat intake, reduce saturated fats like bacon for example, and choose the right types of fat rather than simply eliminating foods that contain cholesterol.”

While eggs do contain cholesterol, studies have consistently shown that the nutritional benefits of eggs far outweigh cholesterol concerns. One such study, found that for the majority of adults aged 25 and older, consuming one egg a day accounts for less than one per cent of CHD risk. Eggs are a nutrient-dense food, high in vitamins, nutrients and minerals, while being low in both calories and saturated fat. Eggs are a good source of protein, providing the body with long-lasting energy throughout the day.

Curried Egg & Potato Salad

Makes 8 servings

6 hard-cooked eggs, cooled
4 medium potatoes, chopped into small cubes
2 medium eating apples, chopped
2/3 cup chopped celery
1/3 cup chopped green onion


1/3 cup fat-free yogurt or sour cream
1/4 cup low-fat mayonnaise
1 tbsp vinegar
2 tsp mild curry powder, or to taste
Salt and pepper to taste

• Peel and chop four eggs; cut remaining two eggs into wedges for garnish. Cook potatoes 5 to 7 minutes or until tender; drain well. Combine, in large bowl, eggs, potatoes, apple, celery and onion.
• Whisk together dressing ingredients in small bowl. Pour dressing over potato mixture and fold to coat well.
• Cover and chill until serving.


Looking at the small things that make life great and the people who create them.

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