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Eggs Help Prevent Stroke and Heart Disease

Easter_Eggs_Copyright_M-J_de_Mesterton

One large egg typically contains six grams of high-quality protein, the antioxidants lutein and zeaxanthin (a substance in egg yolks), as well as significant amounts of the important vitamins E, D, and A.

Vitamin E has been proven to reduce the risk of coronary attacks in people with heart disease, while lutein helps to protect against clogging of the arteries.

A study concluded at EpidStat Institute in November, 2016 found that consuming just one egg a day reduces risk of stroke by 12 percent. The study’s principal investigator, Epidemiologist Dr. Dominik Alexander, said: “Eggs do have many positive nutritional attributes, including antioxidants, which have been shown to reduce oxidative stress and inflammation. They are also an excellent source of protein, which has been related to lower blood pressure.”

U.S. scientists have found that, contrary to traditional perceptions acquired from decades of less rigorous research, consuming eggs had no association with coronary heart disease, which is on record as the leading cause of death worldwide.

©M-J de Mesterton 2017

M-J’s Article about Eggs, Published in 2010

Eggs don’t cause heart disease, as the medical industry previously believed. And here is more good news: a research team at Louisiana State University in Baton Rouge determined that women on a weight-loss regimen who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories without the accompanying egg.

Huevos (Eggs), by Spanish Court Painter Diego Velasquez

Eggs are nutritious, convenient, useful in thousands of recipes, and are a relatively inexpensive source of high-quality protein.

One large egg, which represents less than 4 percent of the total daily calorie intake of a person who consumes 2000 calories per day, provides 10 percent of the Daily Value for protein, 15 percent of the Daily Value for riboflavin, and 4 percent or more of the Daily Value for several other nutrients, including vitamins A, B6 and B12; folate; iron; phosphorus; and zinc. Eggs also provide choline, which is  essential in the human diet, and is credited for helping to create healthy babies during pregnancy. Because the percentage of the  recommended  daily amount for many nutrients provided by an egg is greater than the proportion of total calorie intake that the egg represents, the egg more than pulls its weight nutritionally. Most of the vitamins and minerals in eggs are found in the yolk; protein, however, is found in both the yolk and the white.

Recent research indicates that egg eaters are more likely than non-egg eaters to have diets that provide adequate amounts of essential nutrients. This seems to be partly due to the nutritional contribution of the eggs themselves and partly due to the fact that the inclusion of eggs in the diet is an indicator of a desirable eating pattern that includes breakfast.

Eggs can be prepared easily, in a variety of ways. They keep well  in the refrigerator for about three weeks, and therefore an individual can easily use up the dozen eggs in a carton before they spoil. Because most egg recipes involve short cooking times, eggs are convenient for the person with little time to prepare meals.

Eggs have several important physical and chemical properties that help make recipes work. They thicken custards, puddings and sauces; emulsify and stabilize mixtures such as mayonnaise and salad dressings; coat or glaze breads and cookies; bind ingredients together in dishes such as meat loaf and lasagne; eggs are used to clarify coffee and soups; retard crystallization in boiled candies and frostings; and leaven some types of baked goods such as cakes, cookies, soufflés, buns and sponge cakes.

Eggs are economical, especially when compared to other high-protein foods. For people who are trying to balance their budgets as well as their diets, serving eggs occasionally instead of meat, poultry, or fish is very economical.

One other  benefit of eggs is that they are a functional food—that is, a food which provides health benefits that go beyond basic nutrition. Eggs contain the carotenoids lutein and zeaxanthin, two components which are believed to have health benefits.

Stocking up on dehydrated eggs would be a wise move right now.  There are many sources of dried or powdered eggs on ebay and the internet. I prefer to dessicate and process them at home. Here is my procedure:

Emergency Powdered Eggs

Cook the desired amount of eggs in a non-stick pan until they are scrambled dry. On a a large baking-sheet, place your scrambled eggs in a thin layer. Use a French chef’s knife or a pastry cutter to break them into smaller pieces. In a low oven around 130 degrees Fahrenheit, bake this tray of eggs for eight hours or until it is devoid of moisture. Using a hand-mill, meat-grinder, food-mill or a blender, process the eggs until they turn to powder. Store the dried egg powder in an air-tight, food-grade container.

©M-J de Mesterton 2010

Reversal of Long-Held Beliefs on Dietary Fats

Additional Information on Foods Containing Cholesterol

A heart specialist from the University of Ireland, Professor Sherif Sultan, notes:

  • Current dietary guidelines are outmoded and desperately need to be revised.
  • Despite decades-old recommendations, high carbohydrate diets should be avoided.
  • Diets consisting largely of foods high in good-quality fats are the healthiest.
  • This essential changeover will stem the epidemic of Type 2 diabetes and weight-related heart problems.
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Elegant Survivalist, by M-J de Mesterton

ELEGANT SURVIVALIST

Austerity Cookery · Austerity Dining · Basic Survival · Conserving Food · Eat Cheap · Eating at Home · Economical Cooking · Liz Weston · Saving Money on Food

Liz Weston on How to Eat When Broke

See www.ElegantCook.net for M-J’s Economical Soup Recipes

Good advice on how to eat health-promoting foods while spending as little money as possible on groceries comes from Liz Weston, the web’s most popular financial writer:

http://money.msn.com/saving-money/how-to-eat-when-you-are-really-broke-weston.aspx

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NEW from M-J: The Elegant Survivalist

Elegant Survivalist

My new site may be found here: ELEGANT SURVIVALIST–please visit it for regular updates on elegant dressing, elegant living, elegant cuisine, elegant gardening, elegant culture, basic survival tips and all things elegant. 

Thank you!

M-J de Mesterton,

Author of

Elegant Survival

Austerity Cookery · Cream Gravy · Economical Cooking · Elegant Meat Dishes · Elegant Recipe · Ground Beef · Meat Budget · Stretching Food Allotment · Stretching Meat · Swedish Cooking · Swedish Recipe

Elegant, Economical Swedish Meatballs

An elegant way to stretch your meat budget in these austere times is to make Swedish or Scandinavian-style meatballs. Each household cook has his or her recipe, but the basics are ground meat such as beef, veal and/or pork mixed with bread crumbs or bits of bread (I use bits of brioche pulled out from my brioche hamburger buns, which have been reserved in a freezer-bag), an egg and some cream or milk.  Finely-minced onion is optional. Spices include nutmeg and/or allspice, salt and optional white pepper. Onion powder can take the place of minced onion, or that flavour may be omitted altogether. Meat mixtures are shaped into small balls and rolled in flour, then fried in butter. A pan-gravy is made while the finished meatballs rest in a warm oven until serving time. I prefer to use ground beef, brioche bits, sour cream, minced onions or onion-powder, nutmeg, salt and white or green ground pepper.
©M-J de Mesterton 2011

Serve Swedish meatballs with new potatoes and perhaps a little lingonberry or cranberry sauce on the side.
This Danish baking-dish has the traditional cream gravy at its bottom, topped with the meatballs (this type of meatball recipe is found in Swedish, Danish and Finnish cookbooks).
Very small new potatoes are usually just boiled in salted water, and not cut into pieces.
These Yukon Gold new potatoes have been cut and boiled, then sautéed in butter and smashed lightly.
©M-J de Mesterton 2011

Austerity Cookery · Cream Gravy · Economical Cooking · Elegant Meat Dishes · Elegant Recipe · Ground Beef · Meat Budget · Stretching Food Allotment · Stretching Meat · Swedish Cooking · Swedish Recipe

>Elegant, Economical Swedish Meatballs

>

An elegant way to stretch your meat budget in these austere times is to make Swedish or Scandinavian-style meatballs. Each household cook has his or her recipe, but the basics are ground meat such as beef, veal and/or pork mixed with bread crumbs or bits of bread (I use bits of brioche pulled out from my brioche hamburger buns, which have been reserved in a freezer-bag), an egg and some cream or milk.  Finely-minced onion is optional. Spices include nutmeg and/or allspice, salt and optional white pepper. Onion powder can take the place of minced onion, or that flavour may be omitted altogether. Meat mixtures are shaped into small balls and rolled in flour, then fried in butter. A pan-gravy is made while the finished meatballs rest in a warm oven until serving time. I prefer to use ground beef, brioche bits, sour cream, minced onions or onion-powder, nutmeg, salt and white or green ground pepper.
©M-J de Mesterton 2011

Serve Swedish meatballs with new potatoes and perhaps a little lingonberry or cranberry sauce on the side.
This Danish baking-dish has the traditional cream gravy at its bottom, topped with the meatballs (this type of meatball recipe is found in Swedish, Danish and Finnish cookbooks).
Very small new potatoes are usually just boiled in salted water, and not cut into pieces.
These Yukon Gold new potatoes have been cut and boiled, then sautéed in butter and smashed lightly.
©M-J de Mesterton 2011